Let’s pick up a different topic today. Let’s talk about weight loss. I am sure there are many of you who are dying to be in that shape that you used to be in your college days. With time and age, with pregnancy and motherhood, in spite of trying different ways to lose weight, not all of us get the desirable results. But, then, without affecting your health, if something works for you, there is no harm in trying that.
Today, I will be discussing about Intermittent Fasting, the latest trend in the fitness regime, which has been claimed to cause weight loss, including overall improvement of metabolic health. It has become one of the most popular health and fitness trends globally in today’s time. Let’s get to know more about intermittent fasting and methods to do an Intermittent fast.
What is intermittent fast?
It involves eating habits that cycle between periods of eating and fasting.
How to do intermittent fast?
Not surprisingly, going by its popularity, there are different methods of intermittent fasting, and every method is effective. It is entirely your choice to find out which method works best for you. Here are 6 popular ways to do intermittent fasting.
- Fast for 16 hours each day, popularly referred as the 16/8 Method
Fast every day for 14 to16 hours and keep your eating period for 8-10 hours. During this eating time, you can have 2, 3 or more meals. Usually, you can start your fasting after having your dinner and skipping your breakfast the next day. Slightly difficult but those who want to, you can give a try.
Tips: Eat a heavy meal for dinner at 8 pm. Don’t eat anything till your lunch time at noon the next day. So, technically, you are fasting for about 16 hours. You can drink water, coffee, and calorie-free beverages during the fast, which can help reduce your hunger pangs.
- Fast for 2 days per week, referred as the 5:2 diet
This one is simple. You keep fast for 2 days a week and the remaining 5 days, you eat normally. However, when you fast, make sure you keep your calorie count. On the fasting days, it’s recommended that women eat 500 calories and men eat 600 calories.
Tips: Choose 2 days, but not consecutive days. Say, you have chosen Mondays and Thursdays. Eat 2 small meals on those 2 days.
- Do a 24-hour fast, once or twice a week, also referred as Eat-Stop-Eat
Though this is not a very popular method, yet, for those ladies who are in the habit of keeping fasts for the entire day on Karwa Chauth or Chaath Puja, you can try this type of intermittent fast.
Tips: The method is to fast from breakfast to breakfast or lunch to lunch or dinner to dinner. This amounts to a full 24-hour fast. The rest of the days, you can eat normally. When you feel hungry on the fasting days, have liquids but no solid foods are allowed.
- Keep fast on alternate days
There is another method of doing an intermittent fast. Fast every other day. If it is possible, do not eat anything or eat very less on the day of fasting and eat a normal diet on the days when you are not fasting. Do this fasting every alternate days.
- Fast during the day, eat a huge meal at night, referred as the Warrior Diet
This seems to be an easy way of doing an intermittent fast. Either you do not eat anything the entire day or eat only small amounts of raw fruits, salads, and water during the day and eat a huge meal for the night. The concept of this method is “fasting’ during day and “feasting during night”.
- Spontaneous meal skipping
This is the easiest of all. I am sure, everyone will be ready to do this. And also the most recommended method of intermittent fast. So, what do you do in this method? Skip meals when convenient. It means that you skip meals even if when it is the time for you to take your regular meal.
Tips: For instance, skip breakfast and just eat a healthy lunch and dinner. Or, if you are travelling, skip a meal. If you are not keen to cook, keep a fast. You can skip lunch or dinner if you are not hungry at that time. But, make sure to eat healthy stuff during the time when you have your meals.
To sum up
For those who are not in the habit of keeping fasts for any reasons, doing intermittent fasting becomes difficult. But going by its popularity and its benefits, there is no harm in trying. Nothing much has been said about what to eat, rather it focuses on when to eat. But as a rule, the days when you do not fast, eat healthy food and avoid junk food to get better results.