Whenever you alternate between times of eating and fasting, this is known as intermittent fasting. Fasting “trends” or “cycles” are commonly used to characterise this style of diet.
Intermittent fasting isn’t really about depriving yourself; it’s about limiting your calorie intake for brief periods of time. Smaller servings are believed to satisfy your body while also minimising appetites for high-calorie items. That is, as long as you stick to a good diet while experimenting.
Intermittent fasting is one of many diet and nutrition ideas that has been gaining traction. As the popularity of intermittent fasting has expanded, additional research is becoming available that, in certain situations, may support calorie counting as something more than a trend.
How does intermittent fasting work?
There seem to be a few viable options, but it all boils down to opinion. “Be determined to discover what works effectively for you if you really want to try calorie counting.” “It may take a little practice to get it right.”
Most people find it helpful to fast for 16 hours and limit regular meals to only eight hours of the day, such as 9 a.m. to 5 p.m., whereas others struggle and need to cut their fasting duration in half.
Types of intermittent fasting?
Eating on a schedule (the 16/8 or 14/10 technique)
You can specify fasting and eating windows with this option. For example, suppose you fast for 16 hours a day and are only able to eat for eight.
This strategy is popular because most individuals already fast when sleeping. It’s practical because it allows you to stretch your overnight fast by missing breakfast and not eating until lunchtime. For many people who are interested in trying intermittent fasting for the first time, this method is a safer bet.
The following are some of the most prevalent methods:
- The 16/8 approach entails eating only between the hours of 10 a.m. and 6 p.m.
- The 14/10 approach entails eating only between the hours of 9 a.m. and 7 p.m.
This form of intermittent fasting can be done as often as you’d want, or just once or twice a week, depending on your preferences.
It may take a few days to figure out the correct eating and fasting windows for this strategy, especially if you’re really busy or if you wake up hungry for breakfast. However, it’s critical that you consume the majority of your calories before it gets dark.
The method of doing it twice a week (the 5:2 method)
This method of intermittent fasting relies on restricting calories to 500 per day for two days each week. You eat a good and typical diet for the other 5 days of the week.
This strategy normally comprises a 200-calorie meal and a 300-calorie dinner on fasting. When fasting, it’s important to concentrate on high-fibre and high-protein foods that can help keep you full while keeping your calorie intake low.
You can fast on any two days (for example, Tuesdays and Thursdays) as long as there is a non-fasting day somewhere between. On non-fasting days, make sure you are getting the very same quantity of the food as you usually do.
Fasting on alternate days
Every day, this variation entails “enhanced” fasting. On fasting days, for example, keep your calorie consumption to 500 calories, or roughly 25% of your regular intake. Return to your regular, healthy diet on non-fasting days. (There are rigorous modifications to this technique, such as eating 0 calories instead of 500 calories on different days.)
An intriguing side notes: One study found that those who followed this intermittent fasting pattern for six months had significantly greater LDL (or bad) cholesterol readings six months later after stopping the diet.
The fasting period is 24 hours long (or eat: stop: eat method)
Fasting for a full 24 hours is required for this procedure. It’s usually done only once or twice a week. The majority of people do not eat anything from morning to brunch to lunch. The adverse effects of this type of intermittent fasting can be severe, including exhaustion, migraines, irritation, appetite, and loss of energy. During non-fasting days, you must resume regular, healthful eating if you use this strategy.
Conclusion
Several people, such as pregnant women, kids, persons at risk of hypoglycemia, and people with certain chronic health conditions, should avoid intermittent fasting.
