Can you believe it? Fasting can also have the types and procedures to be done to affect your health positively. Well, it is true. We know fasting with just a process of giving a short break to your meal for a day. But, fasting is not only about it. I'm sure, after going through this article, you are going to be amazed.
So, I was talking about Intermittent Fasting!
Each one of you does fasting when you are sleeping. Isn't it? That fasting duration is pretty long, for around 7-8 hours. So, why not just adding a few hours to your fasting and make yourself more healthy.
It is not so severe. Skipping your meal will not make you weak but strong enough to fight the disease.
Coming back to intermittent fasting, it is the cycle of skipping and eating your regular food. The best part about intermittent fasting is, there is no particle food you have to eat. You can have anything you want to enjoy at times.
Intermittent fasting is being in trend for a long time among people who want to make themselves healthy.
According to the research, intermittent fasting is beneficial for various reasons, such as increasing metabolism, weight loss, and increasing your life span.
Are you excited to know more about it? So, let's get started with
What is Intermittent Fasting?
Intermittent fasting is an overall fasting method, where you alternate the days of fasting and eating of food. The fantastic thing about the process is, it doesn't tell you which food you should eat. Instead, it suggests the timing of having food.
The fasting process splits the hour of the week's days or days in a particular sequence to aid you with the best effects. Intermittent fasting has several methods in which the schedule of eating and fasting is categorized. Fasting for a few hours or eating for a couple of days for a week can help you to burn fat.
Fasting is an older process. In ancient days, when people didn't have anything to eat, they only lived on fruits and vegetables.
Around before 50 years ago, there were no TVs and internet facilities for the people. So, they used to work, play, and eat on time. Also, between their working and eating, life was balanced, and they didn't need to exercise, giving extra time as their work replaced the gym timing.
Nowadays, people have the timing to eat at 11.00 PM. They don't have a fixed time to eat. They have TVs and the internet, where they run continuously to catch their favorite show, to chat with maybe unknown people on social media.
All these things have changed the routines and imposed adverse effects on your health.
How to Intermittent Fast?
Intermittent fasting has various types in which the cycle of eating and fasting had a different schedule.
You can choose to eat for a few hours or select to fast for two days a week. It's up to you. The process has a different vocabulary, but the result is pleasing.
Experts days, fasting for few hours, releasing the sugar stored in your body, burns the fat. They call it metabolic switching.
Intermittent fasting is all about burning fats stored in the form of sugar in your body. That results in you in a healthy body.
Now, let's have a look at the types of Intermittent fasting.
6 Ways of Intermittent Fasting
1) The 16/8 Method
The 16/8 method is also known as Leangains protocol and is popularized by Martin Berkhan.
This method is as simple as skipping your morning food or not eating anything after dinner.
In this method, you cannot eat anything for 14-16 hours and can eat within 8-10 hours daily. This method can be best for those who can not fast for the entire day.
Withing the eating slot, you can have two, three, or four meals.
For instance, let's consider you eat at 9 PM. Then, you can not eat till noon the next day. It means you have skipped your meal for 16 hours around.
People can find this method hard; who needs breakfast. So, you can have water, tea, coffee, or no-calorie drinks to reduce hunger.
The point to be noted for this method is that you can not eat junk food during the eating hours, as this won't help you continue with the process.
2) Eat Stop Eat Method
This method includes the fasting of 24 hours twice a week. You can also follow, once a week.
Brad Pilon came up with this method to help people to maintain a healthy life.
So, you have to skip your meal for an entire day, from AM to AM or PM to PM.
For example, if you eat today at 8 PM, you will be eating at 8 PM tomorrow.
You can select the zones for fasting. Like, lunch to lunch, or breakfast to breakfast. Meanwhile, you can have drinks like tea, coffee, water, and not solid food.
This method is quite tricky as you have to skip the meal for 24 hours. So, you don't need to go with this method directly. You can start your fasting with the 16/8 mode.
3) The Alternate Day Fasting
As the name says, you have to eat alternately. It means you will be fasting every next day.
As the method seems more comfortable, but it is not so easy to fast every alternate day. So, it is not suggested for the beginner by the experts.
As a beginner, if you directly jump on this method, you may probably go to bed hungry, which is not suitable for you. And, you won't be able to continue with the technique for a long time.
This method directly triggers 500 calories in your body.
4) The 5:2 Diet Method
Michael Mosley popularized the 5:2 diet as a fast diet. In this method, you can eat for five days and stop eating for two days a week.
This method protects you from having 500-600 calories while being on fasting. Many studies have been done on this method. And, all the reviews are inclined to the positive sides of the technique.
On average, while being on fasting, a woman intakes 500 calories, viz 250 calories in a small meal, and a male has 600 calories, 300 per meal, which helps them to maintain the health.
5) The Warriors Diet
The warrior diet was the first method to be included in the listing of intermittent fasting.
However, it is one of the most used and popular methods of fasting.
What you have to do is, eating raw food and vegetables in the morning and having a heavy meal at night.
It means you will be fasting all day long only. You will be eating daily and fasting daily also.
This method is very much similar to the Paleo Diet, where you eat uncooked food as your breakfast, then fast for the day, and again eat in the night as regular food.
6) The Spontaneous Meal Diet
Well, many times, you followed this process unknowingly. This process refers to skip the meal one time a day.
Let's consider, when you don't feel like eating anything in the morning, getting busy and don't have lunch, or while traveling, you don't find anything to eat. A spontaneous meal diet works in the same manner.
Spontaneous meal diets don't have any particular structure. Don't think that skipping a one-time meal will affect your health. Remember, your body is capable of fulfilling the food requirements for some instant.
However, it would help if you had a huge meal or a regular meal when you skip the one-time food. And not to eat junk food.
The Bottom Line
Intermittent fasting is being famous among many people for a healthy and working diet. Also, many people are reaping the benefits of the process. It may be possible some may don't have the services too due to various reasons.
Each method has a particular diet plan and the quantity of food to be eaten. If the process can be followed seriously, it will benefit you for sure.
It is a myth that the intermittent diet works more on men and less on women. But, it is not the reality.
One thing to crucially remember about it is the food quantity. You have to eat the healthy and required food at the time of eating. Also, fast food won't work.
You will have to be careful and active while following the schedule. Many studies have proved to be effective on the people who are following the diet.
You will find some methods of intermittent fasting so easy to follow for beginners. So, it is a trendy and followed fasting type in the world.