There are many different styles of intermittent fasting, but the basic idea is that you’re fasting for a while and then eating during a specific window of time. For example, you may skip breakfast and eat your first meal at 1 p.m., then stop eating at 7 p.m., so you’re fasting for 16 hours.
The most common types of intermittent fasting include:
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Every-Other-Day Fasting
Every-other-day fasting is often done to maximize fat loss while minimizing muscle loss. Most people have difficulty getting started on an intermittent fasting schedule, but this one is relatively easy to stick with because it’s less of a change than going from eating three square meals per day to just one or two. For example, if you fast on Mondays and Wednesdays but normally eat on Tuesdays and Thursdays (or vice versa), it’s less of a leap than switching from eating all day long to only eating during an 8-hour window. Of course, you might feel hungry on your fast days, but apart from that, every-other-day fasting shouldn’t be too difficult to stick with.
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5:2 Diet
The 5:2 diet, or the “fast diet,” is a weight loss method in which participants eat at least 500 calories two days per week (typically Monday and Friday). On the other hand, participants may normally eat five days per week but only eat about 1/4 of their regular calorie intake. This method is based on research that shows that fasting for two days can provide health benefits such as weight loss and lower blood pressure and cholesterol levels. The 5:2 diet works by consuming energy only when your body needs it, which reduces the amount of fat stored in your body.
The reason for this drastic reduction in caloric intake is so the body can go into a state called ketosis, which happens when it doesn’t have enough sugar (glucose) for energy. When this happens, it uses fat for energy instead, and that fat can eventually be converted into energy in the liver. This is good news for anyone looking to lose weight because when your body breaks down fats for energy instead of storing them as fat, you’ll burn more calories and fat than you would without fasting.
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16/8 Method
Fast for 16 hours each day (including sleep), then eat during the remaining eight hours. This type of intermittent fasting isn’t recommended for beginners because it requires strict adherence to an alarm clock or smartphone app to ensure that you’re actually not eating when your body has entered ketosis. This natural process happens when food is lacking, which causes your body to use fat as fuel instead of carbohydrates.
Intermittent fasting is a powerful tool to accelerate weight loss. However, eating nothing for 12 hours between dinner and breakfast can be a tall order. It’s not always easy to do, and it can wreak havoc on your social life. But if you want to lose weight fast, intermittent fasting may be for you. Here are some tips for making the process go smoothly:
1. Start on a Weekend
Intermittent fasting is best done on weekends when you have more free time and less family obligations or commitments. You don’t have to start on Saturday or Sunday; it’s just easier if you do.
2. Wake Up Early and Eat Breakfast
You’ll have plenty of time to enjoy breakfast before work if you wake up an hour or two early. It’s much better than rushing through meals while everyone else is talking and laughing around you!
3. Start With 24 Hours
If you’re new to intermittent fasting, start with just 24 hours at first. Then, once you’ve gotten used to that, try 48 hours — or even 72 hours if possible. But don’t push yourself too hard right away, or else you might burn out before ever seeing results!
4. Have a Plan
Before you start any diet plan, you must have a clear idea of what you want to achieve. This will help you focus on specific goals and make sure you’re making progress toward them. For example, if you want to lose weight, start by setting a target weight loss goal of two pounds per week (with realistic weekly goals). Then set an additional goal of exercising thrice per week for 45 minutes each time. If these goals are too ambitious, scale them down until they feel more manageable and achievable. Exploring natural alternatives to support your intermittent fasting journey? Check out insightful articles on health and wellness at Better Body for valuable information on achieving a balanced lifestyle.
5. Eat Normally During the Weekdays
You don’t have to cut calories or avoid your favorite foods during the week. You can even indulge on weekends if you limit your calorie intake. But don’t go overboard — try not to eat more than 1,500 calories per day during the weekdays. You’ll be able to eat whatever you want on weekends without gaining weight back.
6. Begin With a Clean Slate
If you’ve been eating unhealthily for a long time, your body is probably full of toxins that need to be flushed out. When you start intermittent fasting, you must let your body detoxify and clean itself out before you begin. Otherwise, your body might not respond as well to the change in diet and exercise, which could make it harder for you to lose weight.
7. Choose a Time When You’re Likely To Be Busy
Suppose you plan on fasting while at work or school. First, choose a time when you won’t feel hungry. You should also consider whether you can eat again when the fast is over. For example, if your last meal was at 6 p.m., try fasting until 9 a.m. Giving yourself 15 hours of fasting time is plenty to get through your day without feeling too hungry or deprived.
8. Keep it Short
If possible, ensure your fast lasts no longer than 16 hours (including sleep). Suppose it goes into a second day and turns into an 18-hour fast or more. In that case, that may be too long for some people’s bodies to handle comfortably. Especially if they have active lifestyles or jobs requiring constant energy throughout the day.
Intermittent Fasting vs. Calorie Restriction
Intermittent Fasting and Calorie Restriction are two different approaches when it comes to losing weight. While both methods involve eating less food than usual, there are some key differences:
- Intermittent Fasting: You can eat whatever you want during the feeding period (typically 16 hours) as long as the total amount of calories consumed is less than what you need for maintenance. You fast for 24 hours or more once or twice per week — depending on how much weight you want to lose — and then usually eat the rest of the time. This is similar to caloric restriction because you’re restricting calories daily but still getting enough nutrients to maintain health and energy levels.
- Calorie Restriction: It is basically eating less food than you need to sustain yourself in hopes that your body will adjust by eating less and burning more calories. The drawbacks here are obvious: Some people can’t stand the thought of counting calories for the rest of their lives, while others don’t have the willpower to stick with a diet—and those who do may find that their bodies fight back by slowing down their metabolisms, even more, making it harder and harder for them to lose weight and keep it off over time.