The concept of intermittent fasting has been around for years, but this way of losing weight, improving metabolism, and even extending lifespan has recently become trendy. Given its popularity, several methods of intermittent fasting have been devised by fitness experts and advocates.
The effectivity of different intermittent fasting methods will differ per person since our bodies don’t respond the same way to changes in our diet and eating habits. But in case you’re interested in getting started, here are six methods you can try:
1. The 5:2 Diet: Fast for two days per week
This method involves eating normally for five days of the week and then restricting calorie intake to only 500 (for women) or 600 (for men) calories for the remaining two days. Also called the Fast Diet, this was popularized by British journalist and doctor Michael Mosley.
2. The 16/8 Method: Fast for 16 hours each day
This method requires fasting every day for 14 to 16 hours. Eating is restricted to a window of 8 to 10 hours, but you can drink water, coffee, and other non-caloric beverages during the fast. Within the eating window, you can have two or three healthy meals. Also known as the Leangains protocol, the method was popularized by fitness expert Martin Berkhan.
3. Alternate-Day Fasting: Fast every other day
For this method, you have to fast every other day. There are several versions of this, but the common one is to allow only 500 calories during the fasting days. Doing a full fast every other day is not recommended, especially for beginners, because it is rather extreme.
4. The Warrior Diet: Fast during the day and feast at night
The Warrior Diet was popularized by fitness expert Ori Hofmekler. It requires eating small amounts of raw fruits and vegetables during the day and then eating one huge meal at night. This method also recommends food choices similar to a paleo diet, like whole and unprocessed foods.
5. Eat-Stop-Eat: A 24-hour fast, once or twice a week
This method, popularized by fitness expert Brad Pilon, involves a 24-hour fast done once or twice a week. Water, coffee, and other non-caloric beverages are allowed during the fast, but you cannot consume solid food. During your regular eating days, be sure to eat healthy and normal.
6. Spontaneous Meal Skipping: Skip meals when convenient
Another option for you is to simply skip meals from time to time. If you’re really not hungry in the morning, for example, skip breakfast and just eat a healthy lunch and dinner. Skipping one or two meals when you feel so inclined is considered a form of spontaneous intermittent fasting.
What do you think of these methods? If you’re planning to try them out, be sure to pay attention to your body’s response and to consult an expert when necessary.
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