Planning to kick start your weight loss journey? Then try intermittent fasting. Intermittent fasting is an eating pattern that alternates between periods of fasting and eating. It doesn’t dictate what 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 on them, but the following 6 are the most popular and widely practiced. Mukul Nagpaul, Founder of Pmftraining and Fit India Movement Ambassador, shares the most popular and effective intermittent fasting methods. Also Read – Covid-19: When Will Omicron Peak in India? dr Aniruddha Arjun Malgaonkar, WHO adviser, revealed
With this plan, you’ll fast for a full 16 hours each day with an 8-hour eating window. Fasting veterans recommend that you fast after dinner around 8:00 or 9:00 p.m. and break the fast at around 12:00 or 1:00 p.m. the next day. You can see why this makes the most sense. You’ll probably be less hungry after a good dinner, while 7 or 8 hours are taken up by sleep. Breaking your fast until noon or 1 p.m. the next day will feel like a late breakfast or brunch. You’ll also have room for a light meal or late afternoon snack, end your fasting window with a nutritious dinner, and repeat the process. Also Read – Ayurvedic Diet Tips: What to Eat Before and After a Workout Revealed by Experts; watch video
Liquids such as water, unsweetened coffee, tea or herbal tea are permitted and even highly encouraged during Lent
recommended to keep your body hydrated. If you are a beginner, this plan can seem overwhelming. However, if you choose to do so, you can start with a shorter 10 or 12 hour fasting window and slowly build up to the full 16 hours.
20:4 fasting is sometimes called the warrior diet. It was one of the earliest diets to include intermittent fasting. Popularized by fitness expert Ori Hofmekler, this diet consists of eating a large meal in the evening. This large meal occurs in a four-hour eating window.
Only small amounts of raw vegetables and fruits should be consumed during the other 20 hours of the day. The food choices for this diet should be healthy – similar to the Paleo diet. They should be unprocessed, whole foods that contain no artificial ingredients.
The 36-hour fasting plan means you fast for a full day. Unlike the Eat-Stop-Eat method, you won’t be eating every calendar day. For example, if you finish dinner by 7 p.m. on day one, skip all meals on day two. You will not eat your next meal until 7 a.m. on Day 3. This is equivalent to a 36 hour fast. There is some evidence that this type of fasting can result in a faster outcome. It can also be beneficial for diabetics.
However, it can also be more problematic as you will go without food for long periods of time.
This plan comes closest to a traditional diet, but at the same time it is very different. The method requires you to eat normally five days a week and then limit your calorie intake to 600-800 calories on the remaining two days.
You’re not technically fasting on those two days, but breaking 600-800 calories across three meals means you’re drastically cutting back on your food intake.
Again, super restrictive calorie counting isn’t necessary. With a simple calorie counting app and a focus on low-calorie vegetables and fruit on the two “fasting” days, everyone can stay within the required limits.
The real challenge with this plan is splitting the low-calorie intake across your meals. It would mean consuming an average of 200 per meal, which is pretty low. Some fasting people forego proteins and carbohydrates on these days and fill up on vegetables and fruits. With a little creativity, you can add more variety to these two days and eat well.
The rules of this plan are simple. Fasting for 24 hours once or twice a week. That is, if you start fasting on Saturday at 7 p.m., do not consume anything but liquid until Sunday at 7 p.m. The other days of the week you eat normally. This is an excellent natural detox therapy for the body and gives the digestive system some much needed rest. However, it is extremely challenging even for experienced fasters, let alone beginners. For this reason, with this plan, don’t consider jumping in your feet first. It’s much better to gradually build up until you feel ready for such a challenge.
This type of fasting means that you fast for a full 24 hours every other day. Some versions of this IF diet allow you to eat up to 500 calories in one fasting day. Others only allow zero-calorie drinks. This is not the best option for newcomers to intermittent fasting. You go to bed hungry several times a week.
That’s hard to keep up in the long run.