Intermittent fasting has become popular over recent years because it is not categorized under a regular diet but a timed approach to eating. Intermittent fasting does not suggest what food to eat or avoid like the other regular dietary plan. The benefits of this kind of fasting are to lose weight instantly and even extend the lifespan. This type of fasting has been widely accepted by many people that lead to several different intermittent fasting methods. All the types are equally effective but you have to choose the one that suits your body condition. If you are a fresher, consider the following points before starting with your intermittent fasting.
Identify your personal goals:
Everyone has a goal towards their life. People who are ready to take up intermittent fasting should set up a goal first and work towards it. The goal can be of anything like to improve the metabolic rate, lose extra fat, etc. Thus, the ultimate goal of an individual will help them to find the best suitable intermittent fasting method for their body condition. They will also help them to plan the calorie and nutrient level that they’ve to consume every day.
Choose the best suitable fasting method
The following are the five different methods of intermittent fasting:
1) The 16:8 ratio methods: This method of fasting will require fasting for 14-16 hours every day. The eating window is restricted to 8-10 hours within which you can have 2 to 3 healthy meals.
2) The 5:2 ratio methods: This method of intermittent fasting involves eating normally for five days and restricting the calorie level to 500-600 for the next two days of the week. Women and men should ensure to take 500 and 600 calories respectively during the fasting days.
3) Eat-stop-Eat method: In this type of intermittent fasting, you must fast for 24 hours. You can take up this eat-stop-eat method every once or twice a week. This means that you can take only one meal for a day and fast till the next day. You can include all the non-solid foods like tea, coffee, and other fresh juices during the fasting.
4) Warrior diet: This type of intermittent fasting involved eating one large meal at night and fasting in the morning. You can include raw vegetables and fruits during the fasting hours.
5) Spontaneous meal skipping: This is a simple method of intermittent fasting. It involves skipping a meal whenever you feel like it. When you don’t feel hungry or when you are in a busy schedule, you can skip the meal. But make sure that you eat healthy foods whenever you are eating.
Advantages of intermittent fasting:
- It helps in reducing insulin levels, which makes it easier for the body to use stored fat.
- It helps in lowering blood pressure, blood sugar, and inflammation levels.
Thus, intermittent fasting is one such fasting method that provides assured results. It is a safe and trusted method of fasting by many people. Choose the best method that suits your body type and enjoy the desired results.