Over the years, intermittent fasting has become a popular way to lose weight. In 2019, it was the ‘trendiest’ search term for weight loss. When it is done right, intermittent has several health benefits. Besides weight loss, it lowers blood insulin and sugar level, increases energy, reduces inflammation and improves metabolic health.
What is Intermittent Fasting?
Intermittent fasting refers to alternating between fasting and eating. Usually, when we eat, we consume more food energy than we can immediately use. Some of this energy is then stored away for later use. Intermittent fasting allows the body to use up this stored energy by burning excess body fat while you are fasting.
Below are 4 examples of Intermittent fasting methods:
This method involves fasting daily for 16 hours and only eating during an 8 hour window period.
During the 8-hour eating window, you can have 2 meals. Most people choose to start their fast after their last meal of the day at 8 pm until 12 pm the next day. It’s important to eat healthy balanced meals during the 8-hour window for maximum benefit. Eating processed foods or excessive amounts of food will make the fast ineffective.
Drinking coffee, water or other zero-calorie beverages will help you feel less hungry. You don’t have to suffer while you fast. You could explore and try free samples of whole bean coffee or plant-based lattes for variety during your fasting periods.
The 5:2 Diet
This diet is also popularly known as the Fast Diet. It involves 5 days of normal eating and 2 days of restricted calorie intake. For example, you might choose to normally eat every day of the week and fast during weekends, or to eat normally except for Tuesdays and Thursdays.
On ‘Fast days’, men can eat 600 calories and women 500 calories in total. This particular diet works well for weight loss, as it puts you at a calorie deficit.
The Warrior Diet
The Warrior Diet was among the first diets to include intermittent fasting. This Diet was created by former Israeli Special Forces member Ori Hofmekler, based on the eating habits of ancient Roman warriors. These warriors would eat little during the day then feast at night.
According to Hofmekler, the diet can improve the way you eat, feel, look and perform.
During this diet, you fast for 20 hours, then eat at night during a 4 hour window period. Within the 20 hours of fasting, you can eat eggs, raw fruit and vegetables, and dairy in small amounts. When it’s time to break your fast, you can eat almost anything. However, eating healthy, whole and unprocessed food will reap more benefits.
Spontaneous meal Skipping
When you are looking to rea a few benefits of intermittent fasting bur find it a tad difficult to go through the entire process, then this particular approach is just what you need.
Rather than opting for a scheduled fasting routine, skip meals when you are not feeling extensively hungry, this way you would be able to incorporate flexibility in your fasting plan.
if your body can deal with extended period of starvation, then spontaneous meal skipping is the perfect kind of intermittent fasting method that you can try.
Intermittent fasting works for some people, but not everyone. If you are prone to developing an eating disorder or you have an underlying health condition, intermittent fasting is discouraged.
Before you start a fast or any sort of diet, you should consult a healthcare professional. They will advise you on how you should fast and which method you should use.