How to Do Intermittent Fasting

How To Do Intermittent Fasting

Intermittent fasting is a voluntary say no to eating. This is for the benefit of the body. As you know, obesity is increasing in the world, and people are now more to a sedentary lifestyle. 

Human fasting is not a unique theory by either means. Humans have been doing it for a millennium, and periodic fasting is just another title of something that we have previously been ingesting.

Our body shapes enter a fasting situation every time we’re asleep, and some people do intermittent fasting and do not even know it. It means there are plenty of times where we had a stressful rotation in medical school or a challenging job in the hospital, where we didn’t have a chance to taste the breakfast. 

Occasional fasting is not underfeeding. When you are in a fasting state, your body is using accumulated nutrients and stored energy to make your body continue to work well.

That’s a kind of periodic fasting, and our bodies are capable of handling this. You might be thinking that why would anybody want to starve himself for fitness interests?

Health Benefits

Everyone loves to stay up with the trend. And when it’s about health, no one wants to compromise; intermittent fasting these days has gained popularity because of its numerous benefits, including extended and healthy lifespan, improved metabolic health, reduce inflammation and insulin resistance, boost brain health, and weight loss.

How does intermittent fasting work

The best point regarding intermittent fasting is that it works and causes exceptionally weight loss. It is easy, and most people can easily do this while doing their everyday life work. It is flexible; one should not need to follow such hard and fast rules.

Thus intermittent fasting provides you with a short period of fasting between food intakes. If we notice a bit, intermittent fasting is our daily life use. We used to take a gap between dinner and breakfast. As breakfast indicates, you’re breaking your fast. 

Fasting is beneficial as it uses our stored fats for energy. This method is useful in losing weight and also for bodybuilders to gain muscles. 

The correct way to do intermittent fasting

Alternate Day Fasting

Alternate Day Fasting

This is one of the most exacting methods for losing weight. In this fasting, You should undergo 36 hours of zero-calorie fasting following 12 hours of eating. The fundamental thought is that you quick on one day and afterward eat what you need the following day. This way, you need to limit what you eat half of the time.

Well, this one seems a bit dependable from person to person. The principle includes fasting every other day. Some of them survive with 500 calories for the fasting while others go for an extreme full-day fast (not recommended for beginners). 

Although an empty stomach for half of the week might bring long-term problems, be aware before thinking of it. On fasting days, you’re permitted to drink the same quantity of same calorie refreshments as you like.

Meal Skipping

Meal Skipping

As a beginner, one can occasionally skip meals. Or make their body habitual of it. If you didn’t much like the organized way, why not try to reap some of the benefits of intermittent fasting by entirely skipping a few meals around the week. 

Because suddenly stop eating for straight 12 hours may cause some side effects. In them, fatigue and headache are common. So for this, one might skip lunch and take a zero-calorie diet.

Thus, whenever you aren’t much hungry or traveling somewhere, and there isn’t much time to cook, you can skip a meal but make sure to have healthy items for other meals.

Weekly 24 Hours Fasting

Weekly 24 Hours Fasting

Weekly fasting includes straight one or 2-day fasting. This example of fasting is also identified as Eat Stop Eat. in this, one can take breakfast, and the next meal would be breakfast. It means they fast in-between one to one, for instance, lunch to the lunch break. But between it, one should take water, coffee, tea, and low-fat food to retain energy level at the minimum.

Fast For 12 Hours A Day

Fast For 12 Hours A Day

These eating routine guidelines are basic—individual necessities to consistently settle on and stick to a 12-hour fasting window. As per a few analysts, fasting for 10–16 hours can make the body transform its fat stores into energy, which discharges ketones into the circulatory system. Intermittent fasting ought to energize weight reduction. This kind of irregular fasting plan might be a decent choice for novices.

Some more ways to do intermittent fasting

More Ways To Do Intermittent Fasting

In large, we can list down multiple eating patterns. But it depends on each individual which one turns out to be effective on their body. Here are a list few ways to do intermittent fasting that seem to trend around:

The warrior diet plan

The Warrior Diet Plan

Moving to another form of intermittent fasting, it works on the principle of all-day fasting and delicious feast for dinner keeping the eating window short as 4 hours. You need to take a small number of vegetables and fruits while waiting for a colossal meal at dinner throughout the day. 

The 5:2 diet plan

The 5:2 Diet Plan

You are parting the days of a week to maintain your regular eating habit for five days while restricting your calorie intake for the remaining 2. According to the HealthLine, it is usually advised to take 600 calories as a man 500 calories as a woman for the fasting days. You can mark any two days for a restricted diet, i.e., Monday and Tuesday.

Eat Stop Eat plan

Eat Stop Eat Plan

Want something stricter than the previous one? Then you might love to try this. What about a complete 24 hour fast twice or once a week with only zero-calorie beverages like water, coffee? Remain on the usual food intake for the rest of the week. Don’t rush for it; start from 14-16 hours fast and then gradually move upwards. 

The 16/8 intermittent fasting plan 

The 16/8 Intermittent Fasting Plan

You are starting from a flexible one that includes around 16 hours of fasting daily. For the rest 8 hours of the day, you can fit as many meals as you like; about 2-4 with a healthy food item or less, it won’t be effective. You can primarily have coffee, water, unsweetened tea and other zero-calorie drinks while struggling with the fast.

Read about Keto Diet.