By Niveditha Kalyanaraman
September 2nd, 2023
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Intermittent fasting is a popular method to watch your weight. It involves periods of entirely or partially abstaining from eating. There are many methods of intermittent fasting that vary in the number of fast days and the calorie allowances. Here are 6 different ways to follow intermittent fasting!
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The rule is simple: fix a 12 hour window and fast for the 12 hours decided. Fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss. This type is recommended for beginners as most of the fasting window happens when the person's sleeping.
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The method is simple: fast for 16 hours and consume food for the remaining 8 hours. In this diet, males fast for 16 hours each day, and females fast for 14 hours. This type of intermittent fast may be helpful for someone who has already tried the 12-hour fast but did not see any benefits.
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In this 5:2 diet, people eat standard amounts of healthy food for 5 days and reduce calorie intake on the other 2 days. During the 2 fasting days, males generally consume 600 calories and females 500 calories. Typically, people don't fast continuously two days in a row.
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Fasting on alternate days goes different for different people. Some assume complete avoidance of solid foods on fasting days, while other people allow up to 500 calories. On feeding days, people often choose to eat as much as they want. It is too advanced for beginners and not suggested for people with medical conditions.
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Fasting completely for 1 or 2 days a week, known as the Eat-Stop-Eat diet, involves eating no food for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch. People should return to regular eating patterns on non-fasting days.
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The Warrior Diet involves eating very little, usually just a few servings of raw fruit and vegetables, during a 20-hour fasting window, then eating one large meal at night. The eating window is usually only around 4 hours. This form of fasting may be best for people who have tried other forms of intermittent fasting already.
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