Many people want to lose weight easy and simple. However many weight loss programs have a lot of rules and complexities.
Intermittent fasting keeps things simple, and it has become a very popular eating pattern to lose weight.
This article looks into some of the most popular intermittent fasting windows that have been producing outstanding weight loss results.
Weight loss comes down to energy in versus energy out. To lose weight, you need to spend more energy (calories) than you intake. This can be done by eating less, moving more or a combination of both. Here’s how intermittent fasting comes into the picture.
Intermittent fasting is the art of arranging your 24 hours between eating and fasting. Let see how we can play around with the fasting window to acquire weight loss and other health benefits.
The Art of Eating Less – 5 Effective Ways of Intermittent Fasting
Below I have detailed 5 of the most popular ways to do intermittent fasting (in short – IF). All of them can be effective, but which one fits best will depend on the individual.
1. The 16:8 Method: Fast for 16 hours each day
The 16:8 method simply implies a daily eating window of 8 hours and then fast for the rest 16 hours. In fact, you can make some variation according to your own preference, like 18:6 or 20:4. As far as you keep a fasting window between 16 and 20 hours a day will be fine.
This is technically the easiest way of doing intermittent fasting. This method of fasting can actually be as simple as not eating anything after dinner, and skipping breakfast.
You can drink water, and any other non-caloric beverages during the fast, and this can help reduce hunger levels.
It is very important to eat mostly healthy foods during your eating window. This won’t work if you eat lots of junk food or excessive amounts of calories.
This IF method is easy, natural and almost effortless. However this is not the only way of doing IF.
Summary on 16:8 – If you are a beginner, this is the easiest option to start with. In a nutshell, simply skip breakfast and that’s it.
2. The 5:2 Method: Fast for 2 days per week
In a (low calorie) nutshell: you fast for two days and feast for five. On the fast days you eat no more than 600 calories (500 for women) and on the feast days you can eat whatever you like. It’s simple, flexible (any two days which are not consecutive are fine) and effective … and fun, because the feast days are carefree and there’s always another one to look forward to at every hungry, fasting moment.
For example, you might eat normally on all days except Mondays and Thursdays, where you eat two small meals (250 calories per meal for women, and 300 for men).
Summary on 5:2 – The 5:2 Diet involves eating 500-600 calories for two days of the week, but eating normally the other 5 days. Try not to over eat on the eating days hoping to compensate on the shortage. Remember objective of fasting is to reduce the overall calories intake.