Nowadays Types of Intermittent fasting for weight loss is getting very popular because of intermittent fasting benefits and weight loss results. Intermittent fasting is an eating pattern which alternates between eating and fasting period. In this article we will study about Types of Intermittent Fasting for weight loss.
Many people follow IF for getting rid of fat and to lose weight. In IF you strictly starve the body long enough to trigger fat burning.
Following Types of Intermittent fasting for weight loss has many health benefits which include weight loss, lower insulin level, and blood sugar, lowers cholesterol and blood pressure, helps to prevent cancer, improves brain functioning.
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Table of Contents
Intermittent Fasting Weight Loss 16/8
- Daily time-restricted feeding (16/8, 18/6, 20/4) :
In this method, you have to fast for a longer period while having less time to eat. For example, intermittent fasting diet plan 16/8 in which you fast for 16 hours of the day and can eat for only 8 hours of the day.
The intermittent fasting diet plan 16/8 cycle is the most sustainable type of IF that is 16 hours of fast followed by 8 hours of eating window.
Since most people are in fasting state when they sleep which makes it more convenient as you can extend the overnight fast by skipping breakfast and not eating until lunch. Within these 8 hours of the window, you can have two, three, or more meals according to your preferences.
The best way to make this intermittent fasting 16/8 simpler is by finishing your last meal at 8 pm and don’t eat until noon the next day which means you are fasting for 16 hours.
16/8 intermittent fasting for women can fast for 14-15 hours as it found that they can do better with slightly shorter fast.
During intermittent fasting 16/8, you can only drink water, coffee, or any other zero-calorie drink. And while on the eating period you have to eat healthy foods which are rich in protein, and other nutrients by avoiding junk food. If you are eating lots of junk foods or excessive calories then this method won’t work for you.
Intermittent Fasting 5/2
- intermittent fasting 5/2 :
In Intermittent fasting 5/2 you can eat normally for 5 days of the week and restrict your calorie intake up to 500-600 calories for 2 days of the week.
This means five days a week where you are going to eat regular calorie intake while on two days of the week you are going to limit your calories up to 25%.
Let’s say if a male doing this IF and consuming 2500 calories per day then the calorie restriction is up to 628 calories for those two days, and if a female doing this and consuming 2000 calories per day then the calorie restriction is up to 500 calories for those two days.
The best way to make this IF simpler you can eat normally every day of the week except Monday and Thursday.
So if you’re following 5/2 intermittent fasting diet then you should be consuming high-quality food which is high in fat, moderate in protein, and low in carbohydrates.
Intermittent Alternate Day Fasting
- Intermittent Alternate Day Fasting :
The term alternate day fasting seems to be obvious you simply interchange between fasting and non-fasting days.
This IF can be done in different ways they are
–Full alternate day fasting weight loss :
Performing a full alternate day fasting diets which means you consume no calories on your fasting days.
This fasting can last up to 24 to 36 hours according to your preference.
A 24 hour fast is very similar to one meal a day fasting and in a 36 hour fast you are taking a full day off from eating for example if you finish eating at 7 pm on Monday then avoid food on Tuesday and start eating on Wednesday at 7 am.
During the fasting period, you can consume non-calorie drinks like coffee, water, or tea. During the eating window, you can eat high-quality food but avoid junk foods.
The advantage of full alternate day fasting is it results in weight loss and there are very few restrictions on food choices.
The disadvantage is it may cause loss of muscle mass.
–Modified alternate-day fasting :
Modified alternate-day fasting allows you to consume only 500 calories every other day. Which means you can eat 500 calories during the fasting days.
As a full-day fast every other day can seem difficult so modified alternate-day fasting makes it a little simpler.
The advantage of Modified alternate-day fasting is it makes it much easier to fast every other day and it also helps to prevent loss of muscle mass as you are consuming some calories on fasting days.
The disadvantage is as you are consuming fewer calories on a fasting day it might make you feel hungry all day.
- Eat-Stop-Eat :
In the Eat Stop Eat method, you have to fast for 24 hours once or twice per week. It was developed by Brad Pilon the author of the popular book Eat Stop Eat.
Simply you have to choose one or two non-consecutive days per week during which you are fasting for a full 24 hour period and For the remaining five to six days of the week you can eat freely.
For example, if you finish eating at 7 pm on Monday then avoid food on Tuesday and start eating on Wednesday at 7 am, This way you are fasting for a full 24 hours.
The advantage of full alternate day fasting is it results in weight loss and there are very few restrictions on food choices.
The disadvantage is it may cause loss of muscle mass.
During the fasting period, you can only consume water, coffee, or other zero-calorie drink. As you are fasting for a full 24 hours your body requires proper hydration so drinking plenty of water is the best choice.
- The warrior diet :
Warrior diet fasting allows you to eat one big meal in the evening and the rest of the day is spent without eating, Although you’re allowed to have small portions of raw fruits and vegetables.
The worrier diet was developed by Ori Hofmekler in 2001 based on his own experience on the diet. This diet is also known as a 20:4 IF diet. In the warrior diet, you are fasting for 20 hours followed by 4 hours of eating window.
In this diet, you are supposed to consume fewer calories as there is a small window for eating food which eventually helps you to lose weight.
Warrior diet fast helps to improve blood sugar level, decrease inflammation, and lose weight.
Intermittent fasting is not safe for some people’s including pregnant women, children, or people at risk of chronic disease.
Intermittent fasting also includes side effects like lack of energy, headache, hunger, heartburn, bloating, constipation, and overrating.
This types of Intermittent Fasting for weight loss, If done correctly It can help you in weight loss, lower insulin level, and blood sugar lowers cholesterol and blood pressure, helps to prevent cancer, improves brain functioning.
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