How to lose weight? ItIs always a debatable topic from the past; dietitians come up with the new method to reduce weight. But the problem is that not every way is reliable or scientifically proven.
However, nowadays, a new trend of eating patterns is emerging, known as intermittent fasting. Many researchers have also proved this plan as one of the healthy ways as other. If you are also interested in more about intermittent fasting, then read this piece,
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Intermittent Fasting Guide
This plan emerges from the concept of fasting, in which you refrain from eating during certain hours and are allowed to eat in specific hours. Intermittent fasting is unique because the entire focus is on when to eat rather than what to eat?
The idea behind intermittent fasting is that to repair your cellular cell and burn the calories.
Maybe the idea seems difficult to you at first. Have you ever noticed that from the time you sleep till the time you wake up and eat something? You are in a fast state. That’s why the first-day meal is called breakfast.
However, in many religions, fasting is a practice as a religious virtue. In Christianity, Ash Wednesday and Good Friday. Wheres in Muslim they offer the fast in the month of Ramadan from dawn to dusk. Thus fasting has a great religious value.
Types of Intermittent Fasting Plan
There are many different types of intermittent fasting available, which you can choose according to need.
12:12 and 14:10
In this plan, you have to fast for 12 hours or 14 hours and then take your meal In 12 hours or 10 hours. Make an fasting schedule and eat between those time brackets only. Follow the seclude strictly for the effective result. e.g., you are following 12: 12 then take breakfast at 9:am and eat till 9:pm. Then after that, you are not supposed to eat anything. the Same applies to 14:10.
5:2
An individual can typically eat five days a week s. for the other two days, an individual has to limit their calories for women (500), and for men, it is for (600). But this doesn’t mean for the rest of the day; you take excessive calories.
16:8
This plan is specifically designed for individuals who are the bodybuilder or weight lifter. In this method, one has to skip eating breakfast and avoid dinner.
OMAD
In the plan, you only have to take only one meal per day and skip the rest of the meal. It is a complex method, and it follows when you use another type of intermittent fasting.
Eat stop Eat
It is the most challenging pattern as compares to others. It is not for those people who are beginners and just started fasting. In this plan, an individual has to skip the meals for the entire two days and eat for the rest of five days.
How it works
When you eat your food till the body digest and absorb the food, you are in the fed state at that time insulin level are high, and your body can’t burn the fat. After that, your body enters to post-absorptive state in which it becomes easy to burn the fats as insulin level decreases.
Read our this article to know, What intermittent fasting does to the body and brain?
Incredible benefits
- Apart from burning down the fat, there are other benefits
- Good heart health
- Strengthen the memory
- Reducing the risk of diabetes
We hope you get enough information about Intermittent Fasting 101 and incorporate it into your life.
Frequently Asked Questions:
Ans: Depends on your personal preference, you can do 16/8 intermittent fasting once or twice a week.
Ans: During fasting, you’re not allowed to food but you can drink non-caloric beverages like water, coffee, tea, etc. In some intermittent fasting plans, some small amounts of low-calorie-based foods are allowed.
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