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best intermittent fasting for weight loss

best intermittent fasting for weight loss

best intermittent fasting for weight loss
best intermittent fasting for weight loss


 Intermittent fasting involves completely or partially abstaining from eating for a specified period of time, before eating again regularly.


Some studies indicate that this way of eating may offer benefits such as fat loss, improved health, and increased longevity. Proponents claim that maintaining an intermittent fasting program is easier than traditional, calorie-controlled diets.


Each person's intermittent fasting experience is one-to-one, and it suits different styles and different people. Well, in this article we discuss the research behind the most popular types of intermittent fasting and provide advice on how to maintain this type of diet.

The best types of intermittent fasting

There are many types of intermittent fasting that people prefer depending on their nature. Read on to find out about seven types of intermittent fasting.

1. Fasting for 12 hours a day

The rules for this diet are simple. A person needs to decide on the method of fasting for 12 hours and stick to it every day. According to some researchers, fasting for 10 to 16 hours can cause the body to convert fat stores into energy, releasing ketones into the bloodstream. This should encourage weight loss.

This option may be the best type of intermittent fasting for beginners. This is because the fasting period is relatively small, so much fasting occurs during sleep, and a person can consume the same number of calories every day.

The easiest way to do a 12-hour fast is to include your sleep period in the fasting time. For example, a person can choose to fast between 7 pm. And 7 am he will need to finish dinner before 7 pm. And wait until 7 in the morning to eat breakfast, and sleep most of the time in between.

2. Fasting 16 hours

Fasting for 16 hours a day is called an 8-hour window for eating, in a 16: 8 manner. During the 16: 8 diet, men fast for 16 hours every day, and women fast for 14 hours.

This type of intermittent fasting may be beneficial for someone who has already tried 12 hour fasting but hasn't seen any benefits.

On this fast, people usually finish their evening meals by 8 pm. Then skip breakfast the next day, and don't eat again until noon.

A study in mice found that shortening the feeding period to 8 hours protected them from obesity, infections, diabetes and liver disease, even when they ate the same total number of calories as mice that ate whenever they wanted.

3. Fasting two days a week

One of the most popular types of intermittent fasting. People who follow the 5: 2 diet eat standard amounts of healthy food for 5 days and reduce calories for the other two days. During my fasting days, men generally consume 600 calories and women 500 calories.

Usually, people separate their fasts from the week. For example, they may fast on Mondays and Thursdays and eat normally on other days. There should be at least one day without fasting between fasting days.

There is limited research on the 5: 2 diet, also known as the fast diet. A study of 107 overweight or obese women found that restricting calories twice a week and continually restricting calories resulted in similar weight loss.

The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.

A small-scale study looked at the effects of this pattern of fasting on 23 obese women. During one menstrual cycle, women lost about 4.8 percent of their body weight and 8.0 percent of their total body fat. However, for most women, these measurements have returned to normal after 5 days of normal eating.

4. Fasting the alternate day

There are many variations of the alternate day fasting plan, which includes fasting every day. For some people, alternate fasting of the day means complete avoidance of solid foods on fasting days, while others allow up to 500 calories. On nursing days, people often choose to eat as much as they want.

One study indicates that alternate day fasting is effective for weight loss and heart health in both healthy and overweight adults. Researchers found that the 32 participants lost an average of 5.2 kilograms (kg), or just over 11 pounds, over a period of 12 weeks.

Alternative day fasting is an extreme form of intermittent fasting, and it may not be suitable for beginners or those with certain medical conditions. It can also be difficult to maintain this type of fasting in the long term.

5. Fasting weekly for 24 hours

Complete fasting for one or two days a week, known as the Eat-Stop-Eat system, involves not eating for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch.

People on this diet plan can have water, tea, and other zero-calorie drinks during the fasting period.

People should return to normal eating patterns on non-fasting days. Eating this way reduces the total calories a person consumes but does not limit the specific foods an individual consumes.

Fasting for 24 hours can be difficult, and may cause fatigue, headaches, or irritability. Many people find that these effects become less severe over time as the body adjusts to this new eating pattern. People may benefit from trying to fast for 12 hours or 16 hours before moving to a 24 hour fast.

6. Skip a meal

This flexible approach to intermittent fasting may be beneficial for beginners. That includes skipping meals at times. People can decide which meals to skip based on their hunger level or time constraints. However, it is important to eat healthy foods at every meal.

Skipping meals is likely to be more successful when people monitor and respond to hunger cues in their bodies. Basically, people who use this pattern of intermittent fasting will eat when they are hungry and skip meals when they are not.

To some people, this may seem more natural than other fasting methods.

7. The Warrior Diet

The Warrior Diet is a relatively extreme form of intermittent fasting. The warrior diet involves eating very little, usually just a few servings of raw fruits and vegetables, during the 20-hour fasting period, then eating one large meal at night. The eating period usually only lasts about 4 hours.

This type of fasting may be best for people who have already tried other forms of intermittent fasting. Proponents of the warrior diet claim that humans are natural night eaters and that eating at night allows the body to gain nutrients in line with its circadian rhythms.

During the 4-hour eating phase, people need to make sure that they consume plenty of vegetables, proteins and healthy fats. It should also contain some carbohydrates.

Although it is possible to eat certain foods during the fasting period, it can be difficult to adhere to strict guidelines about when and what to eat in the long term. Also, some people struggle to eat such a large meal too close to bedtime.

There is also a risk that people following this diet may not eat enough nutrients, such as fiber. This can increase the risk of developing cancer and have a negative effect on digestive and immune health.

The health benefits of fasting, rapid fat burning and disease treatment in the body

Tips for maintaining intermittent fasting

It can be difficult to stick to an intermittent fasting program. The following tips may help people stay on track and maximize the benefits of intermittent fasting:

Staying hydrated. Drink plenty of water and non-calorie drinks, such as herbal tea, throughout the day.

Avoid obsessing over food. Plan a lot of distraction on fasting days to avoid thinking about food, like following up on paperwork or going to see a movie.

Rest and relax. Avoid strenuous activities on fasting days, although light exercises such as yoga may be beneficial.

Make all your calories valuable. If the chosen plan allows for some calories during periods of fasting, select foods rich in nutrients that are rich in protein, fiber and healthy fats.

Eat large foods. Choose foods that are filling and low in calories, which include popcorn, raw vegetables, and fruits with a high water content, such as grapes and melons.

Increase the taste without calories. Generously season meals with garlic, herbs, spices, or vinegar. These foods are very low in calories but full of flavor, which may help reduce hunger.

Choose foods rich in nutrients after the fasting period. Eating foods rich in fiber, vitamins, minerals, and other nutrients will help keep blood sugar levels stable and prevent nutrient deficiencies. A balanced diet will also contribute to weight loss and overall health.

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