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Intermittent Fasting Guide – 3 Popular Fasting Methods

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intermittent-fasting

You might have heard from your diet-conscious friend about Intermittent Fasting as it has become popular nowadays. It has become an effective weight loss and better health method. Typically, it is a meal plan that includes eating and fasting at regular intervals.

People all over the world use IF to:

  • Loose weight
  • Improve health
  • Better lifestyle

Aside from other diet plans that focus on what to eat, intermittent fasting focuses on when to eat. It allows you to shed some extra pounds by burning calories with a lower risk of diabetes and heart diseases. Numerous research studies have concluded that IF has powerful effects on the body.

Keep scrolling through this beginner guide to understand what it is!

1

What is Intermittent Fasting – IF?

Technically, IF is a pattern of eating and fasting between regular intervals. When you follow this, you eat only during specific times of the day. It helps people to burn calories and lose weight.

Some common intermittent-fasting methods include:

  • 16 hours fast
  • 24 hours fast

Intermittent-Fasting does not involve tracking calories and avoidance of food. You might be wondering why people choose intermittent fasting over dieting. It is effective and convenient to reduce body weight. Also, it can save you valuable time in the kitchen as you have to prepare a few meals.

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Adopt this eating pattern to lose weight and well-being!

2

What Are the Popular Methods of Intermittent Fasting?

You might have thought about adopting this eating pattern for better health. There are numerous ways of intermittent fasting that all focus on the time to eat. During fasting, you can eat little or skip eating at all.

Below are some popular Intermittent-Fasting methods:

  • The 16/8 Method
  • Eat-Stop-Eat
  • The 5:2 Diet

Fasting for 16 hours leads you to burn calories and lose weight. You can compensate for the energy loss during the eating period. Most people opt for the 16/8 method as it is simple and convenient.

3

How Does Intermittent Fasting Work?

intermittent-fasting
Close up view of alarm clock on a plate intermittent fasting diet concept , time to eat healthy lifestyle

All the fasting methods are based on choosing a regular time to eat and fast. After choosing the fasting method, you can choose a fasting schedule to follow. For example, you can opt for eight hour period of eating or one meal a day, two days a week.

How is it effective? During hours without food, your body uses the sugar stored in the body. With an increase in metabolism, the body starts burning fats. All this leads to a lean body and weight loss.

If you are eating three meals a day with snacks and beverages without exercising, you are deposing fats. Fat deposition leads to obesity which causes several diseases, such as diabetes and blood pressure. Intermittent fasting works when your body has digested the previous meal and started digesting the stored fats.

Intermittent Fasting is

  • Time-Restricted Eating – fast less than 24 hours
  • Short-Term Fasting – fasting between 24 & 36 hours
  • Alternate Day Fasting – one-day eating and one-day fasting
  • Long-Term Fasting – fast for more than 36 hours

Let us discuss the health benefits of Intermittent Fasting!

Also, Read – Cellulite – Best Tips To Get Rid of Cellulite

4

Health Benefits of Intermittent Fasting – IF

Besides benefiting your waistline, intermittent fasting offers several health benefits, such as:

Heart Health
Heart diseases have become a leading cause of death worldwide. The primary reasons behind heart problems are high blood pressure, cholesterol level, and high triglyceride concentration.
Researchers have identified that intermittent fasting can lower blood pressure by 6% and lowered cholesterol levels by 25%.
However, before adopting fasting, more scientific evidence are necessary.
Diabetes
Intermittent fasting may be beneficial to lower the risk of diabetes. Calories restriction has effective results on overweight obese women. A small randomized scientific study has shown reduced 29% insulin levels and 19% insulin resistance after 6-months of fasting.
Despite side effects, the reduction in insulin and insulin resistance would still likely reduce the risk of diabetes, particularly for individuals with pre-diabetes.
Weight Loss
No doubt, intermittent fasting is a simple and effective way to lose weight. Regular short-term fast results in calories consumption and shedding pounds. It is a traditional calorie-restricted method to lose weight.
In the short term, intermittent fasting seems to aid in weight loss. However, the amount you lose will likely depend on the number of calories you consume during non-fasting periods and how long you adhere to the lifestyle.
5

Tips to Maintain Intermittent Fasting

intermittent-fasting
Magnifying glass and puzzle piece. Diet concept.

No doubt, it is challenging for a beginner to stick to this fasting program. Whether you choose the 16/8 fasting method or the 5:2 method, be sure to follow the below tips to maintain your routine.

Stay Hydrated – try to drink lots of water and calories free drinks all over the day to stay hydrated.
Avoid obsessing over foods – during your fasting days or hours, distract yourself from thinking about foods. Involve yourself in doing something creative. For example, you can do paperwork or watch a movie.
Resting & Relaxing – aside from strenuous exercise that burns more calories, relax. Yoga is maybe beneficial during the fasting period.
Eating High Volume Foods – During the eating time, choose to eat fresh vegetables, fruits, and calorie-free items, such as popcorn, grapes, and melon.
Increasing the taste without calories – season meals generously with garlic, herbs, spices, or vinegar. These foods are extremely low in calories yet are full of flavor, which may help to reduce feelings of hunger.
Choosing nutrient-dense foods after the fasting period – Eating foods that are high in fiber, vitamins minerals, and other nutrients helps to keep blood sugar levels steady and prevent nutrient deficiencies. A balanced diet will also contribute to weight loss and overall health.

Also, Read – 6 Best Tips For Getting Back to Training After Vacation

6

Precautions for Intermittent Fasting

There are no side effects of intermittent fasting. But some specific individuals should avoid fasting or do it under careful guidance.

  • Pregnant and breastfeeding mothers
  • Women trying to get pregnant
  • Kids
  • Malnourished people
  • Anorexia or bulimia patients

Before starting intermittent fasting, you must speak to your doctor.

FAQs About Intermittent Fasting

Can I take supplements with fasting?

Yes, you can take supplements after consulting your health care professional

Will fasting cause muscle loss?

No doubt, the overall weight loss results in muscle loss. However, you can regain muscles by high protein intake.

Can I take liquids during fasting?

Yes, you can take low-calorie drinks, such as coffee, water, and other drinks. While taking coffee, avoid sugar.

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