Obesity has grown to unimaginable level over the past couple of years. It is to this fact that people are seeking newer ways of being and staying healthy. One of the ways of doing so is through maintaining a healthy weight gain by practicing intermittent fasting.
Intermittent fasting is gaining a lot of popularity. It is known to aid in weight loss and improve metabolic health. It is due to this fact that different ways of practicing intermittent fasting have come up. It all depends on an individual’s likes and preference.
On that note, below are popular ways to do intermittent fasting.
The alternate day fasting
In alternate day fasting, an individual fasts every other day.
There are several ways to do this. You could fast for an entire day then eat normally on the next day or eat a maximum of 500 calories on the days of fasting.
This is a form of fasting that is not beginner-friendly. A newbie may have problems adjusting to the routine, leading them to abandon the whole weight loss journey. So, it is advisable to seek more information before indulging in it.
However, it is a very effective weight-loss tool for anyone seeking to shed a couple of extra pounds. It is also safe for most people and improves the metabolism rate of our bodies.
The 16/8 method
The 16/8 method of intermittent fasting involves fasting for 16 hours and eating for 8 hours. During the eating period, individuals are allowed to eat two or three meals.
This is a fasting method that is good for beginners. It can be as simple as eating dinner at 7 pm and having your next meal at 11 am.
Research has shown that women do better with shorter periods of fast, so it is recommended that women do a 14 or 15 hour fast.
In case you feel hungry during the periods of fasting, you could take a zero-calorie drink like water and a cup of sugarless coffee to reduce the hunger levels.
It is also important to eat only healthy foods during the eating window. Eating junk will only add excessive amounts of calories derailing all weight loss efforts.
The 5:2 diet
This is a diet that involves eating for five days a week then having a restricted calorie intake of not more than 600 calories for two days.
For instance, you could eat your normal three to four meals a day for five days, then eat two meals of 250 or 300 calories each for the two days of fasting. The benefit of this method is as much as of any other method on intermittent fasting.
This is the same as the 5:2 diet, only that on the two days, an individual practices a complete fast; no solid food. Only zero-calorie drinks like water and sugarless coffee are allowed.
The warrior diet
In this type of intermittent fasting, an individual fasts during the day then eats a huge meal at night. This is done during a 4 hour feasting period.
The only difference is that this method puts a lot of emphasis on food choices.
Spontaneous meal skipping
Not all fasting techniques need a structured plan. Skip a few meals when you are not hungry or when you are too lazy to cook and you will reap the benefits of spontaneous intermittent fasting. Just makes sure to eat healthy meals.