intermittent fasting sample

Intermittent fasting diet. All you need to know about it!

Intermittent fasting is type of diet which  mainly consists between fasting and eating on a regular schedule. With intermittent fasting, you can fast  for a certain number of hours each day and reduce the amount of time you eat in a week, to make your body able to burn more fats.

There are different ways to do intermittent fasting;  you can try to eat only during a certain period everyday and fast for the remainder or choose to eat a meal only a couple of days per week. The important thing is to choose regular time between periods to eat and fast.

Intermittent fasting is an alternative way to lose weight  and belly fat without counting calories. One of the main benefits of intermittent fasting is that makes it easier for you to stick to a healthy diet in the long run because of its simplicity.

Intermittent fasting types

Before starting any intermittent fasting plan  you should consult an expert dietician to choose  which type work best for you. You can choose for example a daily pattern which allows you to eat only 6 to 8 hours period. Let’s have a look to some of the most popular types of intermittent fasting:

The 16:8 method

This type of plan, one of the most popular, allow you to consume food and drinks contain calories only for 8 hours daily, abstaining for the remaining hours left of the day.

Any 8-hour period is allowed to consume calories, someone prefer to avoid eating late in the afternoon and others fast from noon to 8 p.m.

Study researches have shown that time-restrictions feeding methods can help to lower blood pressure and lose weight. To obtain the best results from this pattern you should try to consume healthy food for the most like fruits, vegetables, whole grains, healthy fats, and protein avoiding junk and high saturated fatty food.

The 5:2 Approach

This approach involves eating regularly five days a week and for the remain other two days to consume only one 500–600 calorie meal. An example would be if you decide to eat normally Tuesday to Friday excluding Sunday and Monday, which would be your one-meal days.

Consider also that long hours without eating any food such more than 24 can be dangerous and even increase the storage of fat from the body in response to starvation.

Eat stop eat

Eat stop eat is a method of intermittent fasting introduced by Brad Pilon which involves one or two non-consecutive days of the week where you can fast for 24 hour period.

It is recommended during the remaining days of the week to have a well balanced diet avoiding to consume food in large quantities even if you can eat freely.

The rationale behind this pattern  is to consume less calories to loose weight causing after the 24 hours fasting a metabolic process that makes the body to use fat as energy.

More research need to be done to determine the health benefits of eat stop eat diet as long hours of fasting might lead to some hormone shift and negative phycological effects on some people.

 

Alternate day fasting

Alternate-day fasting is an intermittent fasting diet with a very simple pattern;  you alternate one day fasting with a non fasting 24 hour time  day in which there isn’t any food restriction.

The most common versions of this diet  called “modified” fasting  includes consuming around 500 calories on fasting days.  Alternate-day fasting has proven to lower risk factors related to hearth disease and weight loss benefits.

Some researches have found that Alternative day fasting can be more effective for preserving muscle mass than other calories restriction plans and that the anger feeling slowly decrease as you adapt to the diet.

The Warrior method

The Warrior diet is an intermittent  extreme fasting plan created by Ori Hofmekler which resemble the eating pattern of ancient warriors.

It consists of very little food intake for 20 hours during the day, and then consuming as much food as you want within a 4-hour period at night.

Dieters  are suggest to consume small amounts of dairy products, and raw fruits and vegetables, and non-calorie fluids during the 20-hour fast period.

After that time, you mainly can essentially eat anything you like in that 4-hour time. Once again it is recommend to not eat large quantities of food and also to opt for unprocessed, healthy, and organic foods choices.

There’s  still no specific research on the Warrior Diet benefits however,  research indicate that time-restricted feeding cycles offer different health benefits preventing diabetes, improve brain health and reduce inflammation.

Consider also that this type of pattern can be not advise to some people causing  bad side effects like fatigue and hormonal imbalance. For more info in regard please check this article The Warrior Diet: Review and Beginner’s Guide (healthline.com).

Tips while doing intermittent fasting

The following tips might help you to better manage your diet plan and they can be applied for any type of pattern you choose to follow:

  • Drink plenty of water.
  • Keep yourself busy.
  • Follow a low carb diet between fasting periods.
  • Do not eat large quantities of food when you are allow to.
  • Give yourself some time, at least one month to see if the diet plan works well for you.

More info about Intermittent fasting diet

  • On a intermittent fasting plan you can skip your morning meals to increase fat burn from the body.
  • Research has proved that there is a similar average weight loss for women and men who fast.
  • Fasting not necessarily means reducing calories even if, it might lead to that if you will follow a balanced diet.
  • Women who are pregnant, underweight and breastfeeding should avoid fasting diets.
  • You can keep doing all your physical activities during fasting and you don’t need also to eat before start exercising because the body will burn stored fat for energy.
  • Some people might raise blood sugar levels during fasting, because hormonal changes can occur and the body produces sugar to provide more energy.

Pros

Below are illustrated some benefits about intermittent fasting diet:

  • It can improve your memory and thinking capacities.
  • Lower blood pressure and general heart wellness.
  • It can increase physical performance.
  • It can help to prevent obesity and weight loss.
  • It can improve tissue health and maintaining muscle mass.

Side effects

Below are mentioned some side effects you might encounter and how to manage them:

  •  It might cause severe hunger especially on the first few days.
  • You might experience constipation which is a common response to eating less. It  shouldn’t require any treatment. If you experience  bloating or abdominal pain you might take laxatives or magnesium supplements.
  • Headaches is a common symptoms and will usually stop after a couple of days after starting the program.
  •  Your stomach might gurgle; you can drink Mineral water to help it.
  • Some people can experience other side effects like dizziness, heartburn and muscle cramps. Consult your doctor if symptoms persists.

You should break your fast if you truly feel unwell or unable to manage those symptoms.

Remember to consider fluids and salt to help manage some discomfort in the first few days. Severe side effects fortunately are rare especially if you remain well hydrated.

Should you start Intermittent fasting diet

Intermittent fasting is a lifestyle habit that can improve your health for sure however, you still need to focus on other healthy life aspects like eating proper food, exercising and rest properly in order to get the best result from it.

At the end of the day, the best diet for you is the one that you can follow in the long run there is no a unique solution for everybody, when it comes to food. The only way to find out is to try out which one is better for you.

There are many potential benefits of intermittent fasting, if you feel well and find it a sustainable way to cope with it can be surely a helpful tool to lose weight and improve your health.

Hope you have enjoyed this post please put any comment and share with someone that might be interested on this topic. See you soon and stay healthy!!

 

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2 comments

  1. Great content! I just recently entered the world of IF several months ago and I typically do an 18:6 window – although this varies according to the day, some days it’s easy other days it’s hard. I’ve noticed around the time of my ovulation cycle it’s much harder to fast, I’m not sure whether that is due to energy demands or simply the mind. Amongst the reasons of losing weight or fat, I do simply for mind benefits. Once a week I will try to do a 24hour fast, as I’ve heard the benefits of more than 20hours is the body begins cellular autophagy to remove unwanted dead cells, so that your body can generate new cells. that’s the whole reason I got into fasting. I am still able to maintain my weight and muscle mass, without feeling mind clogged and “heavy” which is the added bonus for me!

    1. Thank you! I am Glad that has helped you to better figured out your next step, yes is true you need to try which type of fasting type is more suitable for you and it might take a bit of time. Stay focused and all the best!

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