Intermittent fasting is more than just a fad diet or health trend. It has been proven to have many benefits for our health and is becoming a popular lifestyle for many people looking to lose weight and eat better. If you want to try intermittent fasting for yourself, below we explore four ways in which you can do so.
The 5:2 Diet
The 5:2 diet is all about eating normally for five days of the week and fasting on two other days of the week. This is better for people who struggle to stick to a 7-day plan and has been proven to help with weight loss. On the five normal days, eat as you would but be sure to eat a healthy, balanced range of foods within your daily calorie limits. On the two fasting days, women should be consuming about 500 calories a day and men should be consuming about 600.
The 16:8 Method
This method is pretty much what it says on the tin. For 16 hours you fast and for the other 8 hours you eat. Within eight hours most people fit in two larger meals, or three smaller ones. This method is one of the most popular and simple methods, as we sleep for 8-10 hours of the day anyway. This means all you do is skip breakfast and eat between times that are suitable for you, such as 12pm-8pm. In the morning, you can still drink water, zero calorie drinks, or black coffee.
Eat Stop Eat
This is a method which is more suited to those who have fasted before. If you haven’t, it is recommended to start at around 14-16 hours and build up to a 24 hour fast. In this method, you should do a full 24 hour fast, either once or twice a week. It doesn’t matter what time you consume your last meal, as long as you wait 24 hours between. Just make sure you don’t overindulge after your fast and consume more calories than you should in a day. If you find yourself doing this, this method may not be suitable for you.
Fasting every other day is a suitable way to fast if you find it works for you. On your regular day, eat as normal and on the fasting days, you should be consuming around 500 calories. This is for people who are experienced already with fasting, but it can be more difficult to maintain. If you need help with fasting and want to know more, check out Life Apps or the detailed explanation of The 5 Stages of Intermittent Fasting by Dr. Paige Jarreau here.
Fasting is all about finding what feels right for your body. There are other methods of fasting than the ones listed above, and you may even fast spontaneously, whenever feels right for you. Always speak to your doctor before you start fasting, especially if you have any health concerns that could make fasting more difficult for you.