Intermittent Fasting is a fairly common trend in recent years.
This way is believed to help lose weight, improve metabolic health and may even prolong life.
It is not surprising that it has become popular, and many intermittent fasting methods / methods have been devised.
It is possible that all these methods are effective, but the most appropriate way depends on the individual.
Here is .
first. Method 16/8: fasting for 16 hours a day
The 16/8 fasting method involves fasting every day for 14-16 hours and the time limit for eating and drinking within 8 to 10 hours.
During the free time of eating, you can eat 2, 3 or more dishes.
This method is also known as Leangains protocol and is quite familiar with fitness expert Martin Berkhan.
Applying this method is quite simple, it is to eat nothing after dinner and skip breakfast.
For example, if you finish your last meal at 8 pm and then not eat anything until 12 noon the next day, you are fasting for 16 hours between meals.
In general, women are often advised to fast for about 14-15 hours because they seem to achieve better results when fasting a little shorter.
For some people who feel hungry in the morning and like breakfast, this is a bit hard to start, but for many people who give up breakfast, eating in this way is actually as easy as instinct.
You can drink country , coffee and non-calorie drinks while fasting and this can help reduce hunger.
It is important that you eat healthy foods while you are allowed to eat and drink. This method will not work if you eat too much junk food or excess calories.
Personally, I feel this intermittent fasting method is very natural. I myself did this method and found it quite easy.
I follow low-carb mode so my appetite decreases. I did not feel hungry until 1 pm. Then I ate my last meal around 6-9 pm, so I was fasting for 16-19 hours.
Conclude: According to method 16/18, men should fast 16 hours a day and women are 14-15 hours. Each day you should limit eating hours to about 8 to 10 hours, at that time you can eat 2, 3 or more dishes.
2. 5: 2 diet : fasting 2 days per week
This diet includes 5 days of eating and drinking as usual while limiting intake calories down to 500-600 on the remaining two days of the week.
This is also called a fast diet and is popularized by journalists in the UK and doctors .
On diet days, 500 calories are recommended for women and 600 calories for men.
For example, you can eat normally on all days of the week except Monday and Thursday, two days that you should divide into two small meals a day (250 calories per woman and 300 calories for men. gender).
As critics have pointed out, there have been no studies of a 5: 2 diet, but there has been a lot of research on the benefits of fasting.
Conclude: The 5: 2 diet, also known as the fast diet, involves eating 500-600 calories for two days of the week, the remaining 5 days eating normally.
3. Eat - stop - eating: fasting for 24 hours once or twice m oh week
Eating - stopping - eating is fasting for 24 hours, done once or twice a week.
This method is spread by fitness expert Brad Pilon and is quite popular in recent years.
By fasting from today's dinner to the next day's dinner, you're fasting for 24 hours.
For example, if you finish dinner on Monday at 7 o'clock and don't eat anything until 7 o'clock of the next day's dinner, then you've been fasting for 24 hours.
You can also fast from this morning to the next morning or noon today to noon the next day. The end result is the same.
You are allowed to drink water, coffee, non-calorie drinks during the fasting period, but not solid foods.
If you are trying to lose weight, it is important that you eat and drink normally within the time allowed to eat and drink. This means consuming the same amount of food as you did when you didn't go on a diet.
The problem with this method is that fasting for 24 hours can make it difficult for many people.
However, you don't have to do it right from the beginning. Begin fasting 14-16 when you begin, then gradually increase.
I have done this a few times. At first I felt that fasting was very easy but I felt hungry for the last few hours.
I had to be disciplined with myself to wait until the end of 24 hours and I often had to give up or have dinner a little earlier.
Conclude: Eating - stopping - eating is a 24-hour fasting method done once or twice a week.
4. Fasting the day way
Fasting the day the day means fasting today and then another day to fast.
There are many variations in this method. Some of them allow eating 500 calories on a fast day.
Many laboratory studies have shown that some of the variations in this intermittent fasting are healthy.
Fasting for a whole day is quite harsh. So I do not recommend this way for you to start.
This way you will have to go to bed with an empty stomach several times a week. This is not pleasant and may not be reasonable for long periods of time.
Conclude: Fasting days way days means one day fasting once. Do not eat anything all day or only consume a few hundred calories.
5. Diet warrior: fasting during the day and eating a hearty meal in the evening
Famous warrior diet with fitness expert Ori Hofmekler.
This diet involves eating only a small amount fruits or vegetables that are alive for the day, then eat a full dinner.
You will simply fast all day and enjoy a party for a period of four hours.
Warrior diet is one of the most popular diets and is an intermittent diet.
This diet also emphasizes food choices like Paleo diet - foods must be in unprocessed form, just like they are in natural form.
Conclude: The Warrior diet is only to eat a little fruit or vegetables during the day, then eat a hearty meal in the evening.
6. Abandoning natural meals: skip meals when you feel comfortable
You do not need to really follow the intermittent diet plan as set out to get beneficial results.
Another option is to skip meals occasionally when you don't feel hungry or too busy to cook and eat.
There is no way people need to eat after a few hours or they will be like "hungry models" or muscle loss.
The human body is well equipped to cope with hunger for a long time. So sometimes take a meal or two.
So if you're not hungry try giving up breakfast and eating only a full lunch and dinner. Or you go somewhere and can't find anything you want to eat, then try fasting.
Give up one or two meals when you feel like it, so you will automatically tend to want to stop eating fast.
Make sure to eat those healthy food in other meals.
Conclude: A more natural way to stop eating is to take one to two meals when you're not hungry or don't have time to eat.
Messages to note
There have been many people who have achieved great results from these methods.
That is, if you are satisfied with your health and do not see any need to change, feel free to ignore all this.
Intermittent fasting is not necessary for everyone. It is not something that everyone has to do. It is just another tool that may be useful for some people.
Some argue that this approach may not be as beneficial for women as it is for men, and it may be an unsuitable choice for people who are prone to eating disorders.
If you decide to try these ways remember that you need to healthy eating half.
You cannot eat snacks while dieting if you want weight loss and improve health.
Calories are still counted and food quality is still absolutely very important.
For more details about intermittent fasting, read this article: Fasting interrupts 101 - basic knowledge for beginners.