Intermittent Fasting: From the past few years, intermittent fasting has become a trend which has been followed very often these days. As per the reports and claims, these fasting helps to cause weight loss, improving metabolic health, as well as possibly even extend lifespan.
However, there are many different types or methods of intermittent fasting that have been created over time. Each and every method is different but effective and depends on person to person. Here are some popular ways to do intermittent fasting.
Fasting 12 hours a Day
The rules for this diet is quite simple, all you have to do is to stick to the 12-hour fasting window every day. As per to some researchers, fasting for 10 to 16 hours every day can source the body to mainly turn its fat stores to energy, which then later releases ketones into the bloodstream. This fasting then helps in encouraging the loss of weight.
Being a relatively small fasting window, this type of intermittent fasting planning might be a very good option for the beginners. Much of the fasting mainly occurs for the duration of the sleep which let the person to consume the same number of calories each day.
Fasting 16 hours a Day
This type of fasting method is also known as the 16:8 method or the Leangains diet, due to 8 hours of eating window and 16 hours of fasting a day.
Throughout this diet, the men fast for 16 hours a day and the women are supposed to fast for 14 hours a day. This type of alternating fasting might turn out to be quite helpful for someone who has already tried the 12-hour fast but at the same time did not see many benefits.
On this type of diet, people typically finish their evening meal by 8 pm and then miss the breakfast the following day, not eating again till noon.
Fasting 2 Days a Week
Also known as the 5:2 diet, it consists of eating normally 5 days of the week while limiting the calories to 500 to 600 for two days out of the week.
All those people who follow the 5:2 diet, eat standard amounts of healthful food for total of five days and lessen the intake of calorie on the other two days. Throughout the two day fasting, men usually take in 600 calories and the women, on the other hand, consume 500 calories.
Usually, people distinct their fasting days in the week by simply fasting on Monday and then they carry on the same on Thursday and eat normal and healthy in-between on the other days. There should be at least one non-fasting day amid fasting days.
Alternate Day Fasting
Alternate day fasting means to follow fasting every other day, additionally, there are also many different versions of this method. Some of them let around 500 calories throughout the fasting days For some people, the meaning of alternate-day fasting is a complete escaping of solid foods on fasting days, while other people, on the other hand, letting up to 500 calories. On feeding days, people mainly select to eat as much as they want.