How to Implement Intermittent Fasting?
Before we head into the implementation, we would like to introduce a bit more about the benefits you can get from this method. Your body is not only burning stored fat but also clearing old cells when you are in the fasted state. Besides this, you get these potential benefits of intermittent fasting:
Although intermittent fasting research is in its early stages, current studies suggest that intermittent fasting can have many lasting health benefits:
● Controls insulin spikes
● Decreases fat mass
● Increases lean muscle mass
● May reduces the risk of cancer, type 2 diabetes, and heart disease
● May lead to longer life
● Reduces inflammation
● May increase energy
In addition to those health benefits, intermittent fasting can be simple to implement. You simply set aside specific time periods to eat and fast.
Here are various intermittent fasting methods you can implement:
#1 16:8 Method.
The 16:8 intermittent fasting method is when you fast for 16 hours and eat within an 8-hour time window. Some people who skip breakfast instinctively follow the 16:8 method.
One example of the 16:8 method would be having your first meal of the day at 1 pm and allowing yourself to eat until 9 pm each day. Another example of the 16:8 method would be eating breakfast but skipping dinner.
#2 14:10 Method.
An easier intermittent fasting method to follow is a 14-hour fast, which allows you a 10-hour time window to eat.
#3 20:4 Method.
This intermittent fasting method follows a fasting period of 20 hours, giving you a period of 4 hours to eat. In that 4-hour eating window, you can fit in either one large meal or two small meals.
#4 One Meal a Day (“OMAD”).
Also known as the 24-hour fast, the OMAD is simple to understand: you restrict your eating to one meal a day.
#5 5:2 Method.
This fasting method involves five regular eating days with two scheduled fasting days. During the two fasting days, you limit yourself to eat only 500 calories per day.
An easy way to start fasting is with either the 16:8 or 14:10 method. With these methods, you simply restrict your eating periods by skipping a single meal. In those cases, a majority of your fasting period would be while you're sleeping.
Intermittent fasting works differently for everyone. But it can be a weight-loss tool without restricting calories. Just don’t use fasting as an excuse to load up on junk food!