Intermittent fasting is a very broad topic that encompasses many different things, many of which doctors disagree with but are unsubstantiated. What the research supports is that doing intermittent fasting correctly has benefits for your body and life.
We start with the definition of intermittent fasting and not eating any food for a set time, an exception of caffeine or tea and clearly water. Nothing else.
Benefits of intermittent fasting
- Fat loss.
- Better health
- Better longevity
At the beginning, as many things it can be difficult but after a few days, it is much easier to maintain than another diet.
Today we will tell you 7 different types of intermittent fasting, choose the one that best suits you.
Intermittent fasting for 12 hours ⚡
The goal is very simple, 12 hours without eating and clearly add up to the hours while you sleep. What is sought is that by spending so many hours without eating, the body transforms the fat that we have in the body for energy. Causing us to lose weight.
Many newcomers to this topic begin with a 12-hour fast. The example that we bring you is that your last meal is at 7 pm and the next is at 7 am, in which case remember that coffee, water and tea are the only valid ones to respect the fast.
Intermittent fasting for 16 hours ⚡⚡
Many people call it the 16: 8 method since it is 16 hours without eating and an 8 hour sale in which you could eat.
Perhaps it could be the second phase of intermittent fasting, if you want to progress, starting the first week with a 12-hour fast and then moving on to intermittent fasting for 16 hours.
Many animal studies concluded that a day with an 8-hour window decreases the likelihood of diabetes, obesity, and liver disease.
Intermittent fasting for 2 days ⚡⚡⚡
Also known as the fast diet, it consists of choosing two days a week to lower the amount of calories, it is important that these days are not followed, that is, it can be Tuesday and Friday and men can lose up to 600 calories and women 500 calories .
Many studies have been carried out with this fast and the results were a decrease in insulin levels and an improvement in insulin sensitivity in the participants, the study carried out 107 overweight women.
Intermittent fasting every other day ⚡⚡⚡⚡
What many people do is fast one day and not the next and follow the sequence, in addition they reduce the amount of calories they consume, as explained in the previous example.
A study that was carried out on 32 adults, took as a result that they lost an average of 5.2 kg for a time of 12 weeks. And improving heart problems.
Weekly intermittent fasting ⚡⚡⚡⚡⚡
Perhaps one of the most difficult to start and consists of fasting 24 hours, once a week or two. Well known as the: Eat-Stop-Eat.
As in the previous cases, they can drink water, tea or even caffeine. But without sugar.
Although it is very good at the beginning it brings side effects such as headache, fatigue, even irritability but as the days go by the effects slowly disappear.
Intermittent fasting by skipping meals ⚡⚡⚡⚡⚡⚡
For us it is the easiest to practice, because even without thinking we do it many times. It consists of skipping one meal a day, depending on the level of hunger or time restriction.
Clearly it is not as effective as the previous methods, but it is clear the more effective it is, the more complex to perform.
It is advisable to visit a doctor previously to perform any of these six methods of fasting, because although there are no known cases of contraindications, but many of us have diseases that do not support this eating rhythm, for which a review with an expert would not be bad.
At the end, what will be achieved is when you eat again, you will do it not because your brain is giving you orders but because you want to.