Intermittent fasting is the trendiest eating habit at the moment. It’s not a diet that involves micromanaging every calorie or restricting entire food groups, but rather, when you eat instead of what you eat. If you’re interested in giving it a try, here’s a brief guide to five of the most popular fasting plans, detailing their components and how they operate.
1. 16/8 Method: Easy and Beginner-Friendly
You fast for 16 hours a day, then eat within an eight-hour window, perhaps eating only between noon and 8 p.m. But there are also studies from the Harvard T.H. Chan School of Public Health indicating that the approach can be beneficial in helping people lose weight and to help control blood sugar; it may even reduce their risk of developing chronic disease if they are overweight or obese.
It’s easy to follow, in no small part because most days you don’t eat breakfast and put off lunch for a while. And you can drink water, coffee or tea during the hours you’re fasting.
2. 5:2 Diet: Flexible and Manageable
You eat normally five days a week and fast for the other two days, when you restrict calorie consumption to 500–600. This plan may aid healthy weight loss and enhance cardiac function, according to the National Institutes of Health.
And the best part: you get to pick which days you want to fast based on what works with your schedule. On low-calorie days, keep it simple by eating lean proteins, vegetables, and healthy fats. The trick is to feed and, at the same time, starve your body.
3. Alternate-Day Fasting: Every-Other-Day Approach
With alternative-day fasting, it’s feast one day, then famine the next. According to research from the University of Illinois Chicago, this approach may be effective at lowering body fat by as much as 12% in a few months when done safely.
It’s not the easiest plan—especially for people just getting started with intermittent fasting, as fasting days may feel long. But it can work really well if you’ve tried everything else and want to experiment with fasting. To keep energy levels up, stay hydrated and eat nutritious foods on eating days.
4. Eat-Stop-Eat Method: The Weekly Cleanse
You go without eating for 24 hours two to three times a week. This regimen does give your body 24 hours off from round-the-clock digestion; a sort of reset.
If you are new, please consider starting with shorter fasts and gradually extending the duration as you become more accustomed. On your non-fasting days, opt for nutrient-rich foods made with whole ingredients. Think of fruits, vegetables, grains, and proteins.
5. Warrior Diet: One Big Meal at Night
The Warrior Diet is based on the concept of ancient warriors who battled all day and night. You can eat a little fruit, for example, during the day and just eat a shit tonne of fruit/veggies at night.
Studies published in the Journal of Nutritional Science have shown that this type of intermittent fasting can result in increased insulin sensitivity and a body that is more effective at burning fat. It is appealing to individuals who, for example, prefer to consume three larger meals.
Finding What Works for You
In conclusion, there is no universally applicable approach to the question of intermittent fasting, given the diversity of people’s life routines, body structures, and health outcomes. You need to consult your healthcare provider regarding the workout plan prior to commencing it, in particular, if you have any underlying medical conditions or are on any medications.
