Whenever we think of losing weight, the first thought that comes to our mind is skipping meals. But our elders have advised us against skipping meals for ages as that can lead to digestive distress. Nonetheless, it has remained one of the biggest weight loss methods. And did you know that this is backed by science, provided you know how to fast? Intermittent fasting involves short-term fasts with minimal or sometimes zero food consumption.
Research studies have revealed that fasting for short periods leads to lesser calorie consumption. At the same time, it also helps deal with health conditions like cardiovascular disease and diabetes. Though intermittent fasting has proven successful in helping people lose weight, you can try an online weight loss program for more extensive weight loss. If you are planning on starting an intermittent loss plan, then you have come to the right place as today we will discuss some of the common methods to do the same.
The 16/8 method
Under the first plan, you must restrict the consumption of calorie-rich food and beverages over a 16-hour window. They can consume low-calorie food in the remaining 8 hours. The best thing about this method of intermittent fasting is that it is flexible, allowing you to choose any 8-hour window for calorie consumption. While some people skip breakfast, directly consume lunch at noon, and finish off with an early dinner at 8 pm, others like following a breakfast at 9 am and early dinner at 5 pm routine. Various research studies have revealed that a 16/8 intermittent fasting method can effectively prevent hypertension and contribute to weight loss.
The 5:2 method
Hectic work schedules prevent us from following a 16/8 schedule. In this case, you can stick to a 5:2 diet, where you can eat your typical meal five days a week without restriction. However, in the remaining two days (preferably weekends), your entire calorie consumption will be 1/4th of your daily intake. If your daily calorie consumption is 1000, then you can’t have food exceeding 250 calories on weekends. Though there are no restrictions regarding the food you eat on full-calorie days, a balanced diet filled with nutritious whole foods can expedite weight loss and improve your overall health.
Alternate-day fasting
The easy-to-remember structure of alternate-day fasting has made it a popular choice for fitness enthusiasts around the globe. Under this plan, you need to abstain from anything every other day. However, there is no restriction on what you eat on the alternate days of fasting. If fasting on alternate days becomes too much for you, then you can stick to a reduced calorie consumption of 500 calories on the days fasting.
Eat Stop Eat
This unconventional take on intermittent fasting suggests identifying one or two days per week when you need to fast for 24 hours. These two days can be non-consecutive. There is no restriction on eating for the remaining five days. However, your goal should be to prevent overconsumption, and this can be done by following a well-balanced diet.
Conclusion
Fasting for a short period creates a glucose shortage in our body, which is insufficient to produce energy. This initiates the process of ketosis when the fat stored in our body is broken down for energy production. Substances known as ketones are made through this process, which adds inertia to the weight loss process when they can be substantiated with less calorie consumption. Various research studies have pointed out that if you fast every alternate day, the ultimate effect will be synonymous with following a low-calorie diet.
