Obesity has become a curse for many people and people are trying hard to get rid of the extra body fat that they have in order to shed that fat they try out new things such as diets, exercises and many other things but often nothing works fast as we expect it to be. Intermittent fasting is one such way which would help you in your weight loss journey and would help you shed that extra fat from your body. So if you are wondering about how to start intermittent fasting for weight loss there here is a beginner’s guide of starting the intermittent fasting like a pro:
Go For The 12/12 Intermittent Fasting For Day 1 and 2:
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This is the easiest among all types of intermittent fasting as here you need to eat your meals in a time boundary of 12 hours and after that you are not allowed to eat anything in the next 12 hours of the day and it continues just like this. So you can start with your breakfast at 8am in the morning and in breakfast you can have whole wheat cinnamon rolls or you can even have some coconut cookies with no added sugar. At sharp 11 am you can have your mid day snack and in that you can consume a whole fruit which you like such as an apple, orange, cucumber, guava or many more. 2 pm is the time to have your lunch when you can have some chicken with cumin and spice lettuce wraps which is pack with protein as well as vitamins. 5 pm is the time for you take some evening snacks and in your evening snacks you can have some walnuts along with some resins as well as almonds. By 8pm you need to have your dinner where you can have some chicken soup with whole bread with garlic butter and have lots of water at the end. After that you are not suppose to have any food till 8 am in the next morning.
16/8 Method For Day 3 and 4:
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By the time of day 3 your body would start adopting the method of intermittent fasting so it is the time you can make it a bit hard. Here you are just allowed to have food for 8 hours and the rest 16 hours you cannot have any food. So you can start your day at 10 am with a heavy breakfast of rolled oats banana pudding and along with it you can even enjoy a glass full of orange or apple juice. This would keep you full for a long period of time. You can have your mid day snacks at sharp 12pm and in your mid day snacks you can munch on some seeds and berries such as sunflower seeds, flax seeds, pumpkin seeds, chia seeds and some cherries or strawberries and you can also have dates. At 2 pm you can sit for your lunch and keep your lunch a bit light as the rest of your meals are going to be a bit heavy, in lunch you can have some vegetable stir fry along with some baked beans. By 4 pm you should have your evening snacks where you should have a whole fruit such as a banana or an apple along with some nuts like cashew, walnuts etc. at 6 pm you should have your dinner and you dinner should be a bit heavy so that it could make you full for a long period of time so in dinner you have some baked salmon along with some brown rice and steamed vegetables and complete your dinner with lots of water as for the rest 16 hours you cannot have anything.
20/4 Method For Day 5:
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This is the hardest of all and here you are only allowed to eat for 4 hours in a day and the rest 20 hours you cannot have any food. So you can start your day at 10 am and have two hard boiled eggs along with a glass full of milk and then directly have your lunch at 12pm. In lunch you can have some chicken strew and some spicy noodles and you can even add some vegetables if you want to. End you meals with the a heavy evening snack and here you have some taco or chicken wraps along with lots of water and then the rest 20 hours of the day you are suppose to stay empty stomach.
5:2 Diet Method:
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For the 5 days of the week you didn’t had to maintain any calorie count but in the rest two days of the week you are not bound to complete your food in certain time period but you should have food of just 500 to 600 calorie in the entire day and the calorie intake should not be increased.
If you would be able to follow intermittent fasting in such following ways then you would be able to shed a lot of weight in just 7 days and if you want to stay health then you should continue such kind of fasting once a month at least.