Imagine eating anything you want most days of the week and still losing weight by
restricting your consumption for one or two days at a time. Intermittent fasting, believe it or
not, is beneficial to more than just your waistline.
There are different types of intermittent fasting.
- The most popular types of intermittent fasting are 16/8 – Fast, 18/6 Fast, 12- Hours Fast,
14-Hours Fast, and 24-Hours fast.
The 16/8 fasting method
A 16/8 intermittent fasting plan to lose weight
One of the most popular is the 16/8 Intermittent fasting. Its proponents say that it is a simple,
practical and long-term strategy to lose weight and enhance health in general.
16/8 intermittent fasting restricts food and calorie-containing drinks consumption to an
eight-hour window per day and fasting for the remaining 16 hours. This cycle can be performed
as often as you’d like, anywhere from once or twice a week to every day, depending on your
choices. In recent years, 16/8 intermittent fasting has gained popularity, especially among
individuals wanting to reduce weight.
Other diets have rigorous rules and regulations, but 16/8 intermittent fasting is simple to follow
and can yield substantial results with little effort. In addition, it’s widely regarded as less
restrictive and more adaptable than many other diet programs, and it may easily fit into almost
16/8 intermittent fasting is thought to increase blood sugar regulation, brain function, and
longevity in addition to promoting weight loss. To begin, choose an eight-hour window and
restrict your food consumption to that time frame. In this era of apps and social media, some applications can guide you during this journey and keep you on the right track. One of the best options for beginners would be to try DoFasting app-tracker. This app appears perfectly designed to set and use its benefits without significant effort easily.
Many people prefer to eat between midday and 8 p.m. since it allows them to consume a
healthy lunch and supper and a few snacks during the day while just fasting overnight and
skipping breakfast. Others choose to eat between the hours of 9 a.m. and 5 p.m., allowing
enough time for a healthy breakfast around 9 a.m., a regular lunch around midday, and a light
early dinner or snack around 4 p.m. before beginning their fast.
You can, however, experiment to find the time range that works best for you. It’s also vital to
stick to healthful whole foods and beverages during your eating periods to maximize the
possible health advantages of your diet. Consuming nutrient-dense meals can help fill out your
diet and allow you to gain the benefits of this routine. Try to include a range of healthful whole
foods in each meal, including vegetables, fruits, protein-rich foods, whole meals, and healthy
18/6 Intermittent Fasting
18/6, yet another one intermittent fasting method that is comparable to the 16/8
intermittent fasting regime, except that your eating window is smaller, and you must consume
all of your calories for 6 hours of the day. You can have two complete meals and a snack during
that time. You can miss breakfast and eat dinner early, skip dinner and eat a late lunch, or
change your eating schedule to your preferences, as long as your meals are consumed within
the 6-hour window.
The good news is, just like the other mentioned types of intermittent fasting, it is safe. Fruits,
veggies, lean meats, beans, fish and seafood, eggs, dairy, poultry and legumes, nuts and seeds,
whole grains and other foods should be included in your diet. Try to obtain enough important
nutrients like vitamins and minerals, fish, dark leafy greens, protein, healthy fats, complex carbs,
broccoli, seeds, beef and lamb, eggs, pork, mushrooms, nuts.
12- Hours Fast
A 12:12 intermittent fasting demands you to fast for 12 hours every day, as the name suggests.
Because the feeding window is relatively large and you can sleep for most of your fasting time,
this style of fasting is best suited for beginners. Intermittent fasting has a similar purpose to the
Keto diet. Sticking to any IF deprives your body of glucose, forcing it to rely on stored fat as a
primary source of energy. This leads to weight loss and overall better health.
The hazards of 12:12 intermittent fasting are minimal because it is one of the least restrictive
variants of IF. But it isn’t the only advantage of this dietary strategy. Here are some of the
benefits of a 12-hour fast:
- Body detox
- Improved physical abilities
- Decreased inflammation
According to a new study, time-restricted eating helped obese patients at high risk of Type 2
diabetes lose nearly 3% of their total weight, reduce abdominal fat, and to feel more energized. If you’re considering following this fast out of all the mentioned types of intermittent fasting, then you should follow the next instructions. Breakfast should be eaten a little later. Don’t stuff food in your mouth first. According to a new study, time-restricted eating helped obese patients at high risk of Type 2 diabetes lose nearly 3% of their total weight, reduce abdominal fat, and feel more energized thing in the morning. Allow an hour or two to pass. Have a cup of black coffee and a cup of green tea.
Try to eat dinner a little earlier or make it a rule that once you’ve finished dinner, say at 8:00 p.m., you won’t be able to eat anything else for the rest of the night.
There will be no alcohol consumption as well. If you wish to have a glass of wine or something
before supper, do so before eight o’clock, but after eight o’clock arrives, there will be no more
food. You can drink Seltzer, herbal tea, and other calorie-free beverages after 8 p.m., but no
The eat-stop-eat strategy is a type of intermittent fasting that involves not eating for 24 hours at a time. You can only drink calorie-free beverages during a 24-hour fast.
After the 24-hour time has passed, you may resume your regular eating schedule until the next fast. To begin, drink 2-3 cups of water or 1-2 cups of green tea every few hours throughout the day. You should discover activities that will keep you from thinking about food. Break your fast with a small, well-balanced, nutrient-dense meal at the end of the day.
Whether your goal is to lose weight or gain health benefits, you can use these types of
intermittent fasting to help you adjust to scheduled eating a little easier. Remember that these methods are safe, so you have nothing to lose by trying them out out; you can only gain.