Intermittent fasting diet is a type of diet that involves restricting oneself from food consumption for longer hours, it can be 16 hrs or 24 hours depending on the personal preparation and organization.
METHODS OF INTERMITTENT FASTING
There are several methods of intermittent fasting that people have been using to do intermittent fasting for their own health benefits.
The following are the commonly used methods of intermittent fasting;
- Meal skipping
- The 16:8 method
- The 5:2 diet
- The warrior diet
- The 12-hour set up
- Eat-stop-eat diet
This set up involves voluntary meal skipping.
This is one of the methods of intermittent fasting. It is very flexible and it can be very appropriate for people who are starting up on intermittent fasting procedures.
You can either skip breakfast ad eat lunch and dinner or skip lunch and eat dinner and breakfast. All this depends on your hunger prevalence
The 16:8 method
This method is also called the Leangains protocol. This involves restricting oneself from food consumption for 16 hours and consuming food for 8 hours only in a day.
Most people in this diet prefer restricting themselves from food consumption for the whole night and some morning and evening hours. Health experts recommend fixing meals for 2,3 or more times within the 8-hour eating window.
Some people can also fast for 14 hours and eat for 10 hours especially women because they are seen to be performing better with shorter fasts.
The best way to do this fast is by skipping breakfast, this makes it hard for people who have a must-have breakfast habit very difficult to cope with this method.
Taking water, coffee and any other non-calorific beverages are highly recommended when in this setup, as it helps in reducing the feeling of hunger.
The 5:2 diet
This is also called The Fast Diet
This diet involves fasting for 2 full days in a week and eating for 5 days. This is done by skipping days after every 24 hours fast.
It is recommended to restrict calories to 600 for men and women should restrict themselves to 500 calories.
You can set up your days, either fasting on Tuesday and Friday, and consuming food for the remaining five days
This diet has been seen to be able to increase insulin levels in the body and also increase insulin sensitivity.
The warrior diet
This set up involves restricting food consumption during the day and eating heavily at night.
During the fasting hours, it is recommended you consume small quantities of vegetables and fruits.
It is one of the most common methods of intermittent fasting and heavily recommends consuming whole unprocessed foods.
The 12-hour set up
This method involves fasting for 12 hours and consuming food for the remaining 12 hours.
This method can be very simple for beginners if they add sleeping time to the fasting hours and then a few hours after waking up.
Researchers recommend fasting for less than 14 hours to avoid the risks of developing higher levels of ketones in the body.
This set up is also known as the 24-hour fast.
It involves fasting for a complete 24 hours in a day. It can involve fasting from dinner to dinner, breakfast to breakfast or even lunch to lunch.
During the fasting window, you can consume water, tea, and other non-calorific drinks.
This type of fast can be very hectic for many people as it has been seen to be able to cause headaches, fatigue, and irritability on newbies.
For ease in participating in this diet set up, you are recommended to start with the 12- hour and 16-hour fast before adjusting to the 24-hour fast.
TIPS FOR SUCCESSFUL INTERMITTENT FASTING
There are several tips for successful intermittent fasting. Following these procedures keenly will contribute to positive results when in an intermittent diet.
ALSO READ THIS: BENEFITS OF INTERMITTENT FASTING
Tips for successful intermittent fasting include;
- Select the appropriate intermittent fasting procedure for you
- Consume plenty of high fiber foods such as beans, fish, tofu, and nuts during the eating window
- Drinking water in plenty in order to keep hydration levels in a better state.
- Consume tea, coffee, and other non-calorific drinks and cinnamon when in an intermittent fasting diet
- Avoid fasting obstructors that can give you the urge to consume food.
- Avoid strenuous exercises but relax and rest more
- Consume foods that are high in nutrient content
- Eat high quantities of foods during the eating window