Intermittent fasting is a great weight loss diet plan where you eat after certain intervals or fasting periods. This is usually restricted to a specific type of meal. The goal is usually to lose weight and keep your body in good shape.
There are different types of fasting plans to try out. You will also come across some platforms that have designed programs offering the best intermittent fasting for women. As a beginner, you should understand how this type of fasting works to avoid making mistakes. We will look at different types of intermittent fasting and what to avoid during that period.
Types of Intermittent Fasting
Intuitive
This refers to skipping meals from time to time when it’s convenient. This also means passing up a meal when you’re not hungry or when you don’t have time to cook. This usually works for people who are constantly on-the-go.
Eat Stop Eat
Food break for 24 hours. This means fasting for an entire day. However, take note that this should only be done 1-2 times a week.
12/12
Food break for 12 hours. This is the lightest, most stable, and easiest to do method. In addition, this is also suitable for beginners and those who have contraindications for long food breaks. You can gradually increase the eating pause.
16/8
Food break for 16 hours. This is a classic method by the Swedish sports trainer and nutritionist Martin Berkhan.This is a real “brand” that has become a way of life for many connoisseurs of a healthy lifestyle.
22/2
Food break
for 22 hours. “Warriors’ food” once a day. You get to eat a “warrior’s food” once a day. This is done by Roman legionaries, Japanese samurai, special forces, Cossacks and Nepalese Maori, who do not eat during the day, but then allow themselves a hearty dinner before retiring to bed. Of course, this can be any time interval.
5/2
The method became popular thanks to the British journalist Michael Mosley, who stated that you need to consume reduced calorie content (500-600 calories per day) two days in a row and then eat your usual meal for the other five days.
24
Food break for 24 hours. You abstain from food for an entire day, but there is no need to reduce your calorie intake for the other days.
36
Food break for 36 hours or more. You must abstain from food “night-day-night” or for 36 hours. This method is especially effective with preliminary cleansing of the gastrointestinal tract.
What You Can Drink During a Food Break
– quality water (plain or mineral);
– freshly ground black coffee, no more than 3 cups a day (espresso or Americano), you can add a teaspoon of coconut oil (not to be confused with coconut milk);
– leafy green tea (Chinese, Japanese) or herbal.
What Are Prohibited During a Food Break
– drink cold water;
– drink chicory;
– adding milk to drinks;
– adding any sweetener, including honey;
– drink juices;
– chewing gum.…