Intermittent fasting involves an eating pattern where you cycle between periods of eating and fasting. It can help improve metabolic health, promote weight loss, regulate blood sugar levels, and more. Here are 5 effective ways to do intermittent fasting.
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Time-Restricted Eating
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During the time-restricted eating, you can fast for 16 hours each day and restrict your eating window to 8 hours. In this fasting, you should finish your evening meal by 8 p.m. and then skip breakfast the next day.
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5:2 Diet
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With a 5:2 diet, you can continue with your normal diet for five days of the week and then restrict your calorie intake on the other two non-consecutive days. During the fasting window, women generally consume 500 calories.
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Eat-Stop-Eat
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In the Eat-Stop-Eat intermittent fasting method, you can fast for a full 24 hours once or twice a week. During the fasting window, you can consume calorie-free beverages. After the 24-hour fasting period, you can get back to your normal routine.
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Alternate-Day Fasting
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The alternate-day fasting involves fasting every other day. The basic idea behind this fasting is that you fast on one day and then follow your regular diet on the next day.
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The Warrior diet
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The warrior diet is considered as the extreme form of intermittent fasting, which involves a eating window of only around 4 hours. It involves eating very little, usually raw fruits and vegetables during a 20 hour fasting window. Then eat a large meal at night.
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Intermittent fasting is not easy and not recommended to people with an underlying medical condition such as diabetes. Consult a healthcare professional before making any changes to your diet.