Abdullah Tamim

There are various methods of intermittent fasting, and people will prefer different styles. Read on to find out about six different ways to do intermittent fasting.

The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.

According to some researchers, 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 of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.

The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.

For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.

Fasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the Leangains diet.

During the 16:8 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.

On this fast, people usually finish their evening meal by 8 p.m. and then skip breakfast the next day, not eating again until noon.

A study on mice on a high fat diet found that limiting the feeding window to 8 hours protected them from obesity, inflammation, diabetes, and liver disease, even when they ate the same total number of calories as mice that ate whenever they wished.

People following the 5:2 diet eat standard amounts of healthful 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 separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat regularly on the other days. There should be at least 1 non-fasting day between fasting days.

There is limited research on the 5:2 diet, which is also known as the Fast diet. A study involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.

The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.

A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8% of their body weight and 8.0% of their total body fat. However, these measurements returned to usual for most of the women after 5 days of typical eating.

There are several variations of the alternate day fasting plan, which involves fasting every other day.

For some people, alternate day fasting means a 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.

One study reports that alternate day fasting is effective for weight loss and heart health in healthy and overweight adults. The researchers found that the 32 participants lost an average of 5.2 kilograms (kg), or just over 11 pounds (lb), over a 12-week period.

Alternate day fasting is an extreme form of intermittent fasting, and it may not be suitable for beginners or those with certain medical conditions. It may also be difficult to maintain this type of fasting in the long term.

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 on this diet plan can have water, tea, and other calorie-free drinks during the fasting period.

People should return to regular eating patterns on non-fasting days. Eating in this manner reduces a person’s total calorie intake but does not limit the specific foods the individual consumes.

A 24-hour fast can be challenging, and it may cause fatigue, headaches, or irritability. Many people find these effects become less extreme over time as the body adjusts to this new eating pattern.

People may benefit from trying a 12-hour or 16-hour fast before transitioning to the 24-hour fast.

The Warrior Diet is a relatively extreme form of intermittent fasting.

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.

Supporters of the Warrior Diet claim that humans are natural nocturnal eaters and that eating at night allows the body to gain nutrients in line with its circadian rhythms.

During the 4-hour eating phase, people should make sure that they consume plenty of vegetables, proteins, and healthy fats. They should also include some carbohydrates.

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The setpoint weight can be a range of 10 to 15 pounds , and it's usually the weight the body likes to go back to in between diets or weight loss

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