Tired of cutting out this and that, making yourself miserable only to see little to no change to your weight? If this is a frustration you are familiar with, you might be interested in intermittent fasting. This newly popularized method of weight loss is scientifically proven to help you lose weight without eliminating your favorite types of food. Intermittent fasting allows dieters to eat what they want, however, they must do this only during a specific time window.
Intermittent fasting actually has several health benefits, as it results in the loss of visceral fat. Visceral fat is connected to the development of chronic diseases, and studies have shown that the reduction of this can assist with the prevention of cancer, heart disease, and diabetes.
Many different types of intermittent fasting have been developed and tested, so it is easy to find one that adapts to you and your lifestyle. Some of the more popular forms are listed below.
16/8 Method: The 16/8 method, also referred to as leangains, is arguably the easiest type of intermittent fasting to transition into.This method involves restricting your food consumption to eight hours a day and fasting for the remaining sixteen. Most people prefer to fast throughout the night and into the next morning.
5/2 Method: The 5/2 Method is the most popular and widely recognized form of intermittent fasting. This method was developed by Dr. Michael Mosley and requires dieters to fast for two nonconsecutive days a week. Women are allowed 500 calories during fasting days and men are allowed 600 calories. During these fasting days, your calorie intake should consist of meals that are high in fiber and protein in order to help you feel full. You should eat normal meals and consume a normal amount of calories on non-fasting days.
The Every Other Day Diet: The Every Other Day Diet is one of the more challenging, as requires dieters to consume 500 calories a day, every other day of the week. Like the 5/2 method, normal meals with a normal calorie intake should be consumed during non-fasting days. Make sure to avoid binge eating on these days to make up for the fasting days, as this is an easy pattern to fall into and can hinder weight loss. This method requires a large amount of discipline; however, it will also yield more dramatic results.
24 Hour Fast: This method involves fasting entirely for twenty four hours at a time, once or twice a week. It is important to recognize that unlike the other forms of intermittent fasting, no 500 or 600 calorie allowance is permitted. You should eat normal meals throughout the rest of the week. Like the Every Other Day Diet, this is one of the more difficult fasts to maintain and requires a great deal of self-control.
Tip: Try drinking coffee or tea during fasting periods in order to combat hunger. Be sure to drink lots of water as well!
Always check with your physician before starting a new diet.