There are various ways to fast from time to time. Methods are depending on the number of fast days and calorie intake. Occasional fasting means abstaining completely or partially from eating on time before eating regularly again. Some studies show that this diet may have benefits such as lower fat, better health, and longer life expectancy. Proponents claim that it is easier to maintain a regular fasting program than a traditional, calorie-controlled diet. Each person’s experience of fasting from time to time is individual and different designs suit different people. In this article, we will discuss the most popular periodic fasting namely, intermittent fasting, and give advice on how to maintain this type of diet.
24 hours fast per week
A person can have tea and calorie-free drinks in their 24-hour meal. Fasting 1 or 2 days a week, called the Eat-Stop-Eat Diet, involves not eating 24 hours at a time. Most people fast from breakfast to lunch or from noon to noon.
People who are following this diet plan can have water, tea, and other calorie-free drinks during their fasting period. On fasting, people should go back to the usual eating patterns. Eating this way reduces the total calories of a person but does not limit the specific foods a person consumes.
Fasting for 24 hours can be a challenge and can cause fatigue, headaches, or irritability. Many people find that these effects diminish over time as the body adapts to this new diet. People can benefit from fasting for 12 hours or 16 hours before switching to a 24-hour fast.
People can get benefits from trying a 12 hour or 16 hours fast before transitioning to the 24 hours fast.
12 hours intermittent fasting
Fasting from time to time in different styles suits different people. The rules for this dish are simple.
A person must determine and adhere to a 12-hour fasting window each day. According to some researchers, fasting for 10-16 hours can convert body fat into energy stored, thereby releasing ketones into the blood.
This should encourage weight loss. This type of intermediate fasting plan can be a good option for beginners. This is because the fasting window is relatively small, there are many fasts during fasting, and the person can consume only one calorie per day. The easiest way to fast for 12 hours is to insert the fasting time into the fasting window. For example, a person may choose to fast between 7 p.m. And they must finish dinner before dinner at 7 p.m. Wait until 7 am for breakfast, but sleep longer.
Fasting for 16 hours
Fasting 16 hours a day, saving 8 hours in a dining room is known as the 16: 8 method or the Liangine diet. At the 16: 8 diet, men fast 16 hours a day and women fast 14 hours.
For those who have already tried the 12-hour fast but have not seen any benefit, this occasional fast may be helpful. During this fast, people usually finish their meal at 8 pm.
Skip breakfast the next day and do not eat again until noon. The one research of mice found that restricting the feeding window to 8 hours protected them from obesity, inflammation, diabetes, and liver disease.
Fasting for 2 days per week as Intermittent fasting
People who follow a 5: 2 diet eat a standard healthy diet for 5 days and reduce calories for the other 2 days. Men typically consume 600 calories and women 500 calories during the two fasting days.
Usually, people set aside fasting days of the week. For example, they fast on Mondays and Thursdays and usually eat on other days. There should be at least 1 non-fasting day between fasting days. There is limited research on the 5: 2 diets and it is also known as fast food.
A study of 107 overweight or obese women found that both calorie restriction and continuous calorie restriction twice a week led to similar weight loss. The study found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style on 23 overweight women. Women lost 4.8 percent of their body weight and 8.0 percent of their total body fat in one menstrual cycle. However, these measurements recovered after 5 days of a normal diet for most women.
One menstrual cycle of the women lost 4.8% of their body weight and 8.0% of their total fat. However, these measurements will normally back for most of the women after 5 days of normal eating.
Alternate day fasting
There are several changes to the alternate-day fasting plan, including fasting every other day. In some of the days, fasting is the complete avoidance of solid foods while others allow up to 500 calories. On normal feeding days, people often choose to eat more than want.
One study reports that healthy and overweight adults may find alternative weight loss effective for weight loss and heart health.
The researchers found that 32 participants lost an average of 5.2 kilograms (11 kilograms) or 11 pounds over a 12-week period. Alternative day fasting is an extremely extreme form of fasting from time to time and may not be suitable for beginners or those with certain medical conditions. This type of fasting in the long run can also be difficult.
This is a flexible way to intermittent fasting may be good for beginners. It involves occasionally skipping meals.
We can decide which meals to skip according to their level of hunger or time restraints. However, it is very needed to eat healthy and natural foods at each meal.
Meal skipping is an approach of most successful when individuals monitor and respond to their hunger signals. Mostly, people who are using this way of intermittent fasting will eat when they are hungry and skip meals when they are not hungry.
This is making you feel more natural than the other fasting methods.
Simple tips for maintaining intermittent fasting
There is Yoga, and light exercises help to make intermittent fasting easier.
It is challenging to stick to an intermittent fasting program.
The bellow mentioned tips are helping people stay on track and develop the benefits of intermittent fasting:
- Stay hydrated: From drinking lots of water and other calorie-free drinks, such as herbal teas, throughout the day.
- Avoid obsessing over food. Plan plenty of distractions on fasting days to avoid thinking about food, such as catching up on paperwork or going to see a movie.
- Rest and relax. Avoid strenuous activities on fasting days, although light exercise such as yoga may be beneficial.
- Make every calorie count. If the chosen plan allows some calories during fasting periods, select nutrient-dense foods that are rich in protein, fiber, and healthful fats. Examples: Lentils, beans, fish, eggs, and nuts.
- Eat high volume foods. Select in taking yet low-calorie foods such as raw vegetables, popcorn, and fruits with high water content (Examples: grapes and melon).
- Increase the taste without the calories: Season meals generously with natural herbs, garlic, spices, or vinegar. These foods include extremely low calories level yet are full of flavor which is helping to reduce feelings of hunger.
- Choose nutrient-dense foods after the fasting period. If your food intake high in vitamins, minerals, and other nutrients, it helps to keep blood sugar levels steady and prevent nutrient deficiencies. Bottom of Form