How to do Fasting : A Guide for Intermittent fasting and its Type

There are numerous different ways to lose weight. One strategy that has become popular in recent times is called intermittent fasting. Intermittent fasting is not a food recommendation chart but an eating pattern that includes regular, short-term fasts or no food consumption. It doesn't specify the type of foods you should eat but rather the time you eat them. In this respect, it's not a diet in the conventional sense but is more directly described as an eating pattern.

Common intermittent fasting styles involve daily 16-hour fasts or fasting for 24 hours, double per week. Fasting has been a practice throughout natural development. Ancient hunter-gatherers didn't have supermarkets, refrigerators, or food available year-round. Occasionally they couldn't find anything to eat. There are most people who understand intermittent fasting as a weight-loss technique. 

Dieting for a short period helps people eat fewer calories, affecting weight loss over time. Yet, intermittent fasting may also help modify threat factors for health conditions like diabetes and cardiovascular complaints, similar to lowering cholesterol and blood sugar. 

This article explores everything you require to understand intermittent fasting and weight loss.

There are several different intermittent fasting styles. The most popular ones include 

  • The 12:12 diet

  • The 16:8 diet

  • The 20:4 diet

  • Alternate-day fasting (ADF)

All methods can be effective. Here's a summary to help you choose the method that fits your lifestyle.

The 12:12 system 

The procedure for this diet is easy. A person needs to decide on and stick to a 12-hour fasting window every day. This will also help in weight loss. 

12:12 intermittent fasting plan may be a good option for newcomers. This is because the fasting window is fairly small, most of the fasting occurs during sleep, and the person can eat a similar composition of calories each day. The simple style to suit the 12-hour fast includes the period of sleep in the fasting window. 

For instance, a person could opt to fast between 7 p.m. and 7 a.m. They would need to finish their night meal before 7 p.m. and wait until 7 a.m. to eat breakfast but be asleep most of the time. 

The 16:8 system 

The 16:8 intermittent fasting plan is one of the most famous fasting styles for weight loss. 

This system restricts food intake and calorie-containing eatables to a set window of 8 hours per day. It requires refraining from food for the remaining 16 hours of the day. The 16:8 system is grounded on a time-restricted feeding (TRF) model and is more flexible. 

You can opt for any 8-hour window to consume calories.

Be sure to eat a balanced diet comprising fruits, vegetables, whole grains, healthy fats, and protein to maximise the implicit health benefits of this diet. 

The 20:4 diet

The 20:4 intermittent fasting plan is grounded on the eating patterns of ancient soldiers. 

The 20:4 diet encourages swillers to consume small quantities of dairy products, hard-boiled eggs, raw fruits and vegetables, and-calorie fluids during the 20-hour fast period. 

After this 20-hour fast, people can eat anything they want for a 4-hour window, but unprocessed, healthy, and organic foods are recommended. 

The 20:4 diet may be sheer to follow, as it restricts substantial calorie consumption to just 4 hours per day. Overconsumption at night is a common challenge.

Alternate-day fasting 

Alternate-day fasting is an intermittent fasting system with an easy-to-remember structure. In this type of fasting, you fast every other day but can eat whatever you want on the non-fasting days. 

Few performances of this diet embrace a "modified" fasting strategy that involves eating around 500 calories on fasting days. Still, other performances exclude calories altogether on fasting days. 

Alternate-day fasting has proven weight loss benefits. 

Still, adding an exercise regime to your life can help, If you want to maximise weight loss.

Apart from these, there are also some other intermittent fasting methods.

Eat Stop Eat 

This intermittent fasting plan involves connecting one or two non-consecutive days per week during which you refuse to eat or fast for 24 hours.

You can consume freely during the remaining days of the week, but it's recommended to consume a well-rounded diet and avoid overconsumption. 

Meal skipping fast 

This flexible approach to intermittent fasting may be sound for newcomers. It involves sometimes skipping meals. 

People can choose which meals to skip according to their degree of hunger or time conditions. Still, it's important to eat healthy foods at each meal. 

Meal skipping is probable to be most successful when beings cover and react to their body's hunger signals. People using this manner of intermittent fasting will eat when they're hungry and skip meals when they're not. 

This may seem more natural for some people than the other fasting styles. 

There are numerous kinds of intermittent fasting, each with its benefits and challenges. It's difficult to choose the correct fasting method for your body type, but there are many tools and resources to make this task easy. One popular app that could make your fasting process very easy - Fast: Intermittent Fasting App is there to provide you with a deep analysis of your health and fitness goals. It manages your weight loss and keeps records of all your activities to make a healthy change in your lifestyle. You will adapt to the fasting routine in no more than a week, whether you are a beginner, experienced, or a professional faster, because they've got you covered!

Download our Fast: Intermittent Fasting App for free 


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