6 Ways To Do Intermittent Fasting so you can find the best one || Dunnebells

Intermittent fasting is when you abstain from eating either entirely or partially for a certain amount of time. Intermittent fasting has quite a lot of benefits, and it can help in weight loss, increased longevity, and better health. This type of fasting during an 8-week weight loss program allows you to opt for a routine that is much easier to maintain than calorie-controlled diets. But, how can you do intermittent fasting so that it is beneficial for your body? Here are six different ways to do intermittent fasting.

1. FAST FOR 12 HOURS

You can fast daily by following a simple quick weight loss diet plan and adhering to a 12-hour window. This will make your body to convert the fat stores into energy. It will, in turn, release ketones into the bloodstream and help in weight loss by intermittent fasting. It is one of the best options for beginners and fastest way to lose weight, as you can include fasting hours during your sleeping cycle.

2. FAST FOR 16 HOURS

This method is called 16:8 or the Leangains diet. You will be fasting for 16 hours and have an eating window of 8 hours. This is beneficial for those who did not get many results out of the 12-hour fasting method and you are looking to up the ante. Study reveals that it can protect individuals from liver diseases, diabetes, obesity, and other similar conditions.

3. FAST FOR 2 DAYS PER WEEK

If you are wanting to follow the 2 days per week fasting, the 5:2 diet or keto diet, you will eat sufficient healthy food for 5 days and on the remaining 2 days of the week, you will reduce your calorie intake. On these 2 days, women consume around 500 calories and men around 600 calories. If you are considering this method, make sure that there is at least one non-fasting day in between the fasting days. This method of fasting is known to reduce the levels of insulin in the body. As this method is a little bit more extreme, you may have episodes of overwhelming hunger and feel weak or slow. If you stick with this method, your hunger fades and your body will adapt says fitness and nutrition coach.

4. ALTERNATE DAY FASTING

Another popular fasting method is to fast every other day. This will include quite a lot of variations where you can either completely avoid food to consuming as low as 500 calories for the day. On feeding days or not fasting day, most people will choose to just eat as much as they want with no restrictions. It is an effective way of fasting for weight loss during 8-week weight loss program. It has also been linked to improving heart-health. Alternate day fasting is not ideal for beginners as the method is quite extreme, and it will be difficult to manage longterm.

5. 24 HOUR FAST EACH WEEK

Another type of intermittent fasting is one where there is no food intake happens for 24 hours. This is also known as the Eat-Stop-Eat diet. In the fasting period, individuals can only have calorie-free drinks such as water or tea. If you are going to attempt this style, make sure you consume food properly on non-fasting days as this method can be rigorous, and it can lead to fatigue and headaches.  This method is similar to the 5:2 method of fasting and can actually be easier to manage for some people. This is because when you consume a small amount of calories on the 5:2 method it can make you feel more hungry. When you don’t eat, your hunger diminishes so some people have great results following the 24-hour fast.

6. WARRIOR DIET

It is the most extreme form of intermittent fasting, where you have to eat very little during a 20-hour fasting window. Usually, you have to consume only raw fruits and vegetables and then have a large fulfilling meal in the night. The method is not for everyone as the eating window is only for 4 hours. If you have tried other fasting methods with some success, I would say you can give the Warrior Diet or keto diet a shot.

INTERMITTENT FASTING SUMMARY

There are plenty of ways to do intermittent fasting during 8-week weight loss program, and it is not necessary that if a plan works for someone, it will also work for you. You can see results when you follow the fasting method properly and for a sufficient period of time. However, make sure you keep your fluids and eating habits in check as these methods can put your body through some rigorous fasting periods.

If you want to learn more about fasting, macronutrient tracking, diets and other ways to set yourself up for success let’s chat.

I spent so many years fasting incorrectly, or not eating the right foods for my weight loss goals. I lost 65 lbs, overcame an eating disorder and I now help 100’s of women around the world reach their fitness goals.

Learn more about my 8-week program here.

Stay strong. Be the fire.

Dunnebells.

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