Intermittent fasting is one of the most trending topics for losing or managing weight. Some studies show intermittent fasting has many advantages in losing weight and providing a structural body.
There are lots of misconceptions revolving around the internet related to intermittent fasting, we will discuss all the small and important details regarding that in this article. So please read the full article for complete knowledge.
What is Intermittent Fasting?
Intermittent Fasting is a way of managing your diet and fasting schedule according to your needs. In simple words, intermittent fasting is an eating pattern where you can manage your eating timings according to your weight loss goal. This type of fasting is getting very popular and is most effective in the healthcare industry right now.
Intermittent Fasting Methods / Types of Intermittent Fasting
There are lots of intermittent fasting methods right now on the internet, you can use these Intermittent Fasting methods according to your goal. Each method has its own structure of eating and fasting as well as their benefits.
Here are the most common Intermittent Fasting Methods:
16/8 Method (Leangains Protocol)
In this intermittent fasting method, you have to complete your meal within the window of 8 hours and you have to do fasting for 16 hours.
For example: If you usually start eating your meal in the afternoon, then your last meal would be at 8 PM. This will make your eating window available only for 8 hours and for the rest of the 16 hours, you do not have to eat anything.
5:2 Diet
In this 5:2 Diet method, you eat your meal normally for 5 days and for the rest 2 days you significantly reduce your calories by 500 or 800.
For example: You can eat your meal normally on Monday, Wednesday, Friday, Saturday, and Sunday, but can restrict your daily calorie count up 500 to 800 on Tuesday and Thursday.
Eat-Stop-Eat
This intermittent fasting involves fasting for about 24 hours once or twice in a week. During this fasting period, you do not have to eat anything that has calories. But you can consume beverages that are low in calories like water or green tea.
For example: If you finish your dinner at 8 PM Sunday, you do not have to eat until 8 PM Monday.
Alternate-Day Fasting
In this method, you have to skip the days of your meal. In simple words on the first day, you can eat your meal properly but the second day would be your fasting day.
For example: You can eat your meal on Monday, Wednesday, and Friday, the rest of the days would be your fasting day.
The Warrior Diet
In this method, you do not have to eat your meal for 20 hours, only you can eat some fruits and juices if needed and the rest 4 hours would be your eating window.
For example: You can fast from morning till evening and have your meal only at night.
The 12/12 Method
This is the simplest way of fasting, according to this rule, you have to fast for 12 hours, and the rest 12 hours would be your eating window.
For example: If you had your dinner at 8 PM at night, then you do not have to eat your next meal until 8 AM the next morning.
Intermittent Fasting Benefits
There are lots of benefits of intermittent fasting including your mental and physical health. It is proven that fasting can gradually increase your willpower and focus. Along with that, it improves metabolism which leads to weight loss and fat loss.
During fasting, the body reacts with a process called autophagy, in this process, the body eliminates all the dead cells and harmful bacteria from your body which leads to your overall health smoothly.
In simple words, intermittent fasting benefits are:
- Help in Weight Loss and Fat Loss
- Help in Improving Metabolic Health
- Enhance Brain Function
- Help in Cellular Repair and Longevity
- Help in Healthy Heart Health
- Improve Gut Health
- Improve Hormonal Balance
- May Help Fight Cancer
- May Reduce Risk of Type 2 Diabetes
Best Intermittent Fasting For Weight Loss
Intermittent Fasting has a wide range of types and benefits. Assuming and finding the best possible way of fasting for every type of age group and body type is quite impossible but according to the research, the most preferable and used intermittent fasting method is 16/8.
The 16/8 method of intermittent fasting is the most popular among people for weight loss as this method of fasting has significant benefits for fat loss or weight loss.
Side Effects of Intermittent Fasting
Intermittent Fasting is generally a safer option for your health, there is no major side effect noticed if done in proper moderation.
However, Intermittent Fasting is not for all, people who have any kind of eating disorder should avoid this. Along with that pregnant women or breastfeeding women should also avoid this fasting. Diabetic people should also avoid this fasting without consultation with their healthcare professionals.
Some potential Side Effects of Intermittent Fasting Can Be:
- Hunger and Cravings
- Low Energy and Fatigue
- Irritability and Mood Swings
- Headaches
- Digestive Issues
Apart from this, there are no major side effects of intermittent fasting noticeable till now.
Safety and Precautions
It is very important to take care of your body while fasting. To avoid any kind of side effects on your body while fasting, you have to follow some simple steps as per the safety and precautions of intermittent fasting.
Some Safety Precautions of Intermittent Fasting Are:
Ease Into It: It is very important to take action towards fasting very slowly. You do not have to fast directly for 24 hours, you can start with 8 hrs or 12 hrs.
Stay Hydrated: It is very important to stay hydrated while fasting. As your body repairs itself during fasting, it needs proper hydration for doing that. That's why, it is very important to drink at least 8 to 10 glasses of water.
Listen to Your Body: It is very important to listen to your body while fasting. First, you have to notice your body patterns and energy levels while performing any intermittent fasting method, and then you have to choose the right method of fasting for your body.
Make Sure to Eat Proper Nutrition After Fasting: It is very important to eat proper nutrition after fasting. Your body needs more amount of nutrition after fasting to get energy, it is required to eat the proper amount of proteins vitamins, and healthy fats.
Free Intermittent Fasting Diet Plan
The best method of intermittent fasting is the 16/8 method, so here is the free intermittent fasting diet plan of the 16/8 method.
General Guidelines for Intermittent Fasting Diet Plan
- The fasting period would be 16 hours ( 7 PM to 11 AM )
- The eating period is only available for 8 hours
- You can drink plenty of water or low-calorie beverages like green tea, coffee, or herbal tea during fasting.
- In your eating window while fasting, it is necessary to eat unprocessed and high protein-rich food.
Free Intermittent Fasting Diet Plan
Meal 1 at 11 AM:
- Eat 2 scrambled eggs with spinach and some mushrooms.
- Eat 1 slice of whole-grain toast.
- Eat 1 small avocado or a handful of cherry.
Meal 2 at 2 PM:
- Eat a Sliced apple with almond or peanut butter.
- Eat a small amount of walnuts or almonds.
Meal 3 at 6 PM:
- Eat grilled chicken breast or grilled tofu at your convenience.
- Eat steamed asparagus or green beans.
- Eat a small serving of roasted potatoes or quinoa.
- Eat a vegetable salad with olive oil and lemon dressing.
Disclaimer
This intermittent fasting guide is very well-researched and helpful for your life if you are planning to start with it. It is very important to check your body and how reacts while fasting and do this with professional supervision. Hope this article is helpful for you!!!
FAQs
Can intermittent fasting help with weight loss?
Yes, intermittent fasting is very helpful for weight loss and overall help if done with proper management.
Is intermittent fasting safe?
What are the best methods of intermittent fasting?
The 16/8 method of intermittent fasting is the most popular among people for weight loss as this method of fasting has significant benefits for fat loss or weight loss.
Who should not try intermittent fasting?
Intermittent Fasting is not for all, people who have any kind of eating disorder should avoid this. Along with that pregnant women or breastfeeding women should also avoid this fasting. Diabetic people should also avoid this fasting without consultation with their healthcare professionals.
Can you exercise while intermittent fasting?
Yes, you can exercise during intermittent fasting but it is necessary to consume the proper amount of calories and protein in the available eating window.