Weight Loss Tips| 6 Popular And Effective Ways to Do Intermittent Fasting

Are you planning to start your weight loss journey? Then try intermittent fasting. Intermittent fasting is an eating pattern that alternates between periods of fasting and eating. It does not specify which foods you should eat but when you should eat them.ALSO READ – WHAT IF YOUR CHILD HAS OMICRON? WHO expert reveals symptoms and diet for children

There are a number of intermittent fasting plans and variations of them, but the following six are the most popular and most commonly practiced. Mukul NagbulPmftraining founder and Fit India Movement Ambassador shares the most popular and effective ways to do intermittent fasting. Read also – Covid-19: When will Omicron reach its peak in India? Dr Aniruddha Arjun Malgaonkar, a consultant to the World Health Organization, reveals

With this plan, you can fast for a full 16 hours with an 8-hour eating window each day. Veteran fasts recommend that you begin your fast after dinner, around 8 a.m. 9 p.m., and break your fast the next day at noon or 1 p.m. You can see why this is the best sense. You’ll be less likely to feel hungry after a good dinner, while you’ll take 7 or 8 hours to fall asleep. Breakfast by noon or 1 p.m. the next day will feel like brunch or brunch. You also have room for a snack or snack in the late afternoon, finish the fasting window with a nutritious dinner and repeat the process. Also Read – Ayurvedic Diet Tips: What To Eat Before and After Workout According to Experts; Watch the video

Liquids such as water, unsweetened coffee, tea or herbal tea are allowed during fasting hours and are actually quite high.
It is recommended to keep your body hydrated. If you are a beginner, this plan may seem confusing. However, if you choose, you can start with a shorter fasting period of 10 or 12 hours, and then slowly increase to a full 16 hours.

20:4 Fasting is sometimes called the warrior diet. It was one of the first diets to involve intermittent fasting. This diet was made famous by Uri Hofmekler, fitness expert, and involves eating one big meal in the evening. This large meal takes place in a four-hour eating window.

During the other 20 hours of the day, only small amounts of raw vegetables and fruits can be eaten. Food choices for this diet should be healthy – similar to those found on a paleo diet. They should be whole foods that are not processed and contain no artificial ingredients.

The 36-hour express plan means you’ll fast for an entire day. Unlike the Eat-Stop-Eat method, you won’t eat anything every day on the calendar. For example, if you finished dinner at 7 p.m. on the first day, you skipped all of your meals on the second day. You won’t eat your next meal until day 3 at 7 am, which equates to 36 hours of fasting. There is some evidence to suggest that this type of fasting period can lead to a faster result. It may also be beneficial for diabetics.

It may also be more problematic because you will be going for extended periods without food.

This plan is the closest to a traditional diet but very different at the same time. This method requires you to eat normally for five days of the week, then limit your caloric intake to 600-800 calories for the remaining two days.
You don’t technically fast on these two days, but splitting 600-800 calories over three meals means you’re significantly limiting your food intake.

Again, highly restrictive calories need not be counted. Anyone can stay within the required range by using a simple calorie counting app, as well as focusing on low-calorie vegetables and fruits on the two “fasting” days.

The real challenge with this plan is to split the lower calories into your meals. That would mean consuming an average of 200 per serving, which is very low. Some fasting people abstain from protein and carbohydrates on these days and fill up on vegetables and fruits. However, with a little creativity, you can add more variety and eat well on these two days.

The rules of this plan are simple. It involves a full 24 hour fast once or twice a week. This means that if you start fasting at 7 pm on Saturday, you will have nothing but liquids until 7 pm on Sunday. Eat normally on other days of the week. This is an excellent natural remedy for detoxing the body and giving the digestive system much-needed relief. However, it is quite challenging even for seasoned fasts, not to mention beginners. For this reason, you should not consider jumping with feet first with this plan. It is best to build up gradually until you feel ready for such a challenge.

This method of fasting means that you fast for a full 24 hours each alternate day. Some versions of this diet allow you to eat up to 500 calories on a fasting day. Others only allow you to drink calorie-free drinks. This is not the best option for any newcomer to intermittent fasting. You go to bed hungry several nights each week.
It’s hard to maintain this long term.

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