These are the different ways of intermittent fasting that will give you the best results.
INTERMITTENT FASTING – This is a famous weight loss methods as many attest to the effectivity of this and these are the different approaches.
Is intermittent fasting safe and effective?
Many people practice fasting as a way to lose weight while others do this for other reasons like to detox their bodies or for religious reasons. One downside of this method is that because of some food restrictions that come with this, your body doesn’t get enough of the needed vitamins, minerals, and other nutrients from foods to stay healthy. This may lead to unwanted effects such as fatigue, dizziness, constipation, dehydration, and many others.
However, some studies have shown fasting can help with health issues like arthritis, stroke, asthma, and Alzheimer’s disease, however, more research is needed regarding this.
About fasting, it has different approaches and here are some:
- 12-hour fasting daily
This is not eating for 12 hours every day. This is a good method for beginners as the window of not eating can be relatively small and fasting can mostly happen while sleeping. The easiest way to do this is to include your sleep within the 12-hour window of fasting. - 16:8 method
This is fasting for 16 hours and feasting on the remaining 8 hours. This is also called as the Leangains diet. The easy way to do this is to stop eating at 8 PM and the following, you skip breakfast and not eating until noon. - 2-day fasting in a week
This is following the 5:2 diet where you eat healthy foods for 5 days and reduced calorie intake on the other 2 days. During the fasting, males will consume 600 calories and females 500 calories. - Alternate day fasting
This is fasting every other day. What some people do is avoiding eating solid food during the fasting day or consume just 500 calories and on the feasting days, they eat as much as they want. - Eat-Stop-Eat diet
This is done by completely fasting for 1 or 2 days a week. During the fasting hours, they can consume water, tea, and other calorie-free drinks. - The Warrior Diet
This is done by having a 4-hour eating window. During this hour, people must consume plenty of vegetables, proteins, healthy fats, and some carbs.
Famous Pinoy actress Alice Dixon did 16:8 fasting and this was effective on her. She started slowly and did gradual steps until her body adjusted to this approach. Apart from fasting, she also made sure to fill her plate with low-calorie but nutrient-dense foods. She practiced volume eating.
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