“You can’t control everything in your life, but you can control what you put in your body.” Many people try to eat healthily and maintain a healthy lifestyle, but only a few people can really achieve that. Intermittent Fasting is currently one of the popular health trends in the world.
You may also have heard about it or read somewhere. It is basically similar to the usual fasting but with strict rules. Fasting has been in practice for many years, and many cultures have used it as a tool to improve health. Similar to that, Intermittent fasting is a modern practice but with the same concept. It uses a managed plan of fasting in limited time. Many people are using it to improve their health, lose weight, and simplify their lifestyle.
Even various research shows that IF is a great way to manage weights and also prevent some diseases. But usually, people are not aware of this thing completely. So today, through this article, we are going to tell you all about the Intermittent Fasting. After reading this complete guide to fasting, you will surely know how to do it? Does intermittent fasting work? And whether it is safe or not?
We have also provided the best five Intermittent Fasting plans so that you can manage your diet accordingly. Every method can be effective, but just figure out which one works best for you.
What is Intermittent Fasting (IF)?
Intermittent Fasting or IF is an eating pattern that cycles between periods of fasting and eating. In simple words, IF is not about what you’re eating, it is about when you’re eating.
When it comes to a healthy diet, everyone talks about what you should eat or not, but in IF, it really doesn’t particularly specify which foods you should eat, rather than at what time you should eat. With the Intermittent Fasting, you only eat specific hours of the day. This may include 16 hours to 24 hours fast. This is all done to maintain a healthy eating pattern.
Do you know that Intermittent Fasting is not a new concept? Yes, this has been the practice throughout human evolution. Our ancestors did not have supermarkets or food available all the time, right? Many times they just had to do the fasting. Even today, many people do fasting for many spiritual and religious regions.
How Does Intermittent Fasting Work?
The IF includes a strict schedule that is distributed in two slots between periods of eating and fasting periods. Unlike the other diet plans, it doesn’t put restrictions on what you eat. It basically works by increasing the time when you had consumed your last meal. during fasting time, it burns all the extra calories.
Intermittent Fasting Plans
There are many ways you can start Intermittent Fasting, which can vary from person to person. The schedule could be fasting for a few hours to a day. Below are the five popular fasting plans:
1. The 16/8 Method
The 16/8 method is also known as the Leangains protocol. It was popularized by a fitness expert Martin Berkhan. In this method, you have to eat only during an eight hour period and fasting for the rest of the day. (16 hours).
For example, if you had your last meal at 8 pm, then your next meal will be at noon the next day. For women, it is recommended to do 14-15 hours of fasting. But if you like to have your breakfast in the morning, you can have it, but the rest 16 hours you should fast. Although you can drink beverages during your fasting.
2. The 5:2 Diet
This plan includes eating normally on 5 days a week and fasting on 2 days (i.e., 5:2). These two days, the calorie intake will be 500-600. This diet plan is also known as Fast Diet, and it was popularized by a British journalist Michael Mosley.
For example, just eat anything that you want for five days except Monday and Thursday (You can select any other days as well). For these two days, eat a small meal. For women, it is about 500 calories, and for men, it is 600.
3. Eat Stop Eat
The Eat Stop Eat method is quite a popular one, and fitness expert Brad Pilon popularizes it. It involves full 24-hour fasting once or twice a week (usually it depends on you).
For example, you ate dinner at 7 pm on Monday, and now you have not to eat until dinner at 7 pm the next day. In simple words, it is fasting between breakfast to breakfast or dinner to dinner.
4. Alternate-day Fasting
Alternate day fasting is a simple method; you just have to fast every other day of the week. However, a full fast day can be extreme, so you can include 500 calories during the fasting days.
This method is not for beginners because many times, you may go to bed hungry, which is unpleasant and not good for the body.
5. The Warrior Diet
Fitness expert Ori Hofmekler popularized this plan. It involves merely eating little amounts of raw vegetables and fruits during the day and eating a full meal at night.
For example, in the morning just take a cup of tea or coffee and for lunch eat a bowl of fresh vegetables and fruits. Then for dinner, you can have a full meal.
What can I eat while Intermittent Fasting?
Don’t think that you can’t drink anything during your fasting hours. You can drink low-calorie energy drinks, teas, juice, or even coffee. And in your eating period, just eat normally. Which means don’t go crazy and eat a lot of processed food and fast food? Because “Fasting” doesn’t mean eating Fast food. Avoid any kind of high-calorie junk food and try to eat as healthy as possible.
Include green vegetables and raw fruits in your diet to get a balanced lifestyle and health.
Intermittent Fasting Benefits
- It sharpens thinking and memory.
- You will get good Heart health.
- Physical performance.
- Good for people with diabetes and obesity.
- Good for Tissue health.
Is Intermittent Fasting Safe?
It is entirely safe to do fasting but only for healthy people. First, you should do a body and health checkup and see whether your body is ready for fasting or not. Children and teens, pregnant women, people with diabetes are not allowed to do Intermittent Fasting.
Always keep this in mind that fasting may have different effects on different people. If you feel unusual anxiety, nausea, headaches, or any other symptoms, talk to your doctor immediately.
The Bottom Line
Many people find Intermittent Fasting helpful in reducing weight and maintaining a healthy lifestyle. But this might be not for everyone. People who have injuries or any kind of severe disease should never try it. It’s also not recommended for people who have or are prone to eating disorders.
If you want to try Intermittent Fasting, keep in mind that your diet should be healthy. “Every time you eat is an opportunity to nourish your body.” Never eat binge or junk food during the eating slots. If you do this, then don’t expect to lose weight. (and even some people gain more weight because of eating excess junk food in the eating slots!). So keep that in mind and stay healthy and fit!!
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