Types of Intermittent Fasting
What is intermittent fasting? An excerpt from health.harvard.edu explains that intermittent fasting is limiting calories during certain days of the week or during specified hours of the day. The theory is that intermittent fasting will help to decrease appetite by slowing the body’s metabolism.
There are many variations of intermittent fasting such as:
THE 12 HOUR FASTS
This is a beginner-friendly fasting method. A 12 hour fast means that you eat within the first 12 hours of the day and abstain from food for the next 12 hours. If you start eating at 7 am, you are to eat three meals until 7pm and fast from 7pm to 7am.
It’s pretty much an easy method to follow. Despite the fact that your body will be out of blood sugar 8 hours after your last meal, this means that if you follow this method you will be burning fat for 4 hours.
THE 16 HOUR FASTS
This method is a little more advanced than the 12 hour fasts but is said to prove better results. For this method your eating window for the day is throughout 8 hours and hold off from food from the rest of the 16 hours. Experts say that when following this method of fasting you should consume plenty of proteins and eat carbohydrates on rotation.
For this method, if you start eating at 11am, you should stop eating by 7pm. During those 8 hours, you should eat two to four or five meals. People who apply this method commonly skip breakfast. This is one of the most popular methods that is also easy to follow with effective results.
20 HOUR FASTS
This is considered to be one of the oldest and hardest methods to follow but it is said to prove amazing results. Some choose to do it for a week or two but not many are disciplined to keep up with it for long periods. It is said that during dinner you are allowed to eat small portions of certain food. This is why this is also dubbed as the ‘Warrior Diet’.
THE 5:2 FASTS
Another popular method of fasting is this. For the 5:2 ratio, it allows you to eat normally for five days and then restrict your calorie intake to 500-600 calories for the remaining two days. With this method, it’s highly flexible as it enables you to choose which two days you prefer. As for the 500-600 calories, it can be consumed in a single meal or spread out into multiple meals throughout the day.
FASTING ON ALTERNATE DAYS
As the name suggests, this method allows you to fast every other day.