Want to know how to fast for weight loss? Intermittent fasting is an answer!! Intermittent fasting is different from a diet where you approach to eating after a fixed time. It doesn’t restrict a person who is dieting to eat some food and not to eat others.
A person can eat anything but after a specific period. It has benefit on health, such as weight loss, reduces inflammation, detoxification, and sharpen clear mind. There is a fixed time when to eat and when not to eat.
In the beginning, it’s challenging to stay hungry for many hours and eat for a few hours each day, but over time, people get used to it. Want to know the best way to start fasting and lose weight? Here are tips on How to fast for weight loss?
What are the benefits of Intermittent fasting?
People go for intermittent fasting because:
- Make their lives easy.
- If someone wants to burn calories and lose weight
- Some people want to improve their health and to reduce the effect of ageing
Fasting is almost safe for every person but not for the one suffering from medical issues. If you are medically fit, you can follow these tips to be successful at your aim.
Determine your goal
Every person starts intermittent fasting with a goal set in his mind. Some people start it to improve their health, some for weight loss, and others for metabolic health. You must choose which one is your aim, and then you can decide which fasting goal you should pick, and how many calories you need to use.
Choose the process of fasting
You have four options to choose from. You can choose according to your goal.
- Eat Stop Eat
- Warrior Diet
- Alternate Day Fasting
Once you have chosen one method, you must stick to for one month and wait for the results. If you find the difference, then continue that plan if not, then try the other three days one by one.
Decided a plan? Now you can eat any food but at specific times. But if you want to maintain your health, you must eat healthy food and avoid junk foods. It’s better if you rely on vegetables, cereals. If you rely on unhealthy food, it can stop progress in your health. Whatever plan you choose, you must follow drinking a lot of water and no-calorie beverages to stay hydrated.
1. Eat Stop Eat
Eat Stop Eat is a plan where a person has to eat nothing for 24 hours two days a week. He must follow non-consecutive days and choose any day of his choice. Twenty-four hours is a considerable time, so beginners find it challenging to complete this plan. So, this one may not be the best choice for beginners.
2. Warrior Diet
This diet was originally created in 2001 by Ori Hofmekler and based on his own experience. The warrior diet isn’t based on science.
The diet includes not eating for 20 hours every day and then eat for 4 hours. You’re free to eat anything in that 4 hours. It’s an intense process which makes you feel uncomfortable, so the beginners can’t continue this process. Eat Stop Eat, and Warrior Diet is difficult intermittent fasting plans.
“Just because a diet works for one person, does not mean it will work for someone else.” says Katie Hake, RD.
Leangains is better than the first two plans as it includes fasting for a much shorter time. Males can fast for 16 hours a day, and females can 14 hours a day and then eat for the remaining hours. The person must avoid eating food but allow to drink water or no-calorie beverages to stay hydrated.
4. Alternate Day fasting, 5:2 method
People who want to improve blood sugar, cholesterol, and weight loss follow alternative days. A person following this plan is allowed to consume 500-600 calories on two non-consecutive days every week.
People who in the 5:2 method should not consume more on fasting day than non-fasting days.
Evaluate your calorie needs
You aren’t limited to eat specific foods, but you should take care of it that how many calories do you need. If you want to lose weight, you must consume less energy, and if you’re going to gain weight, then drink more.
If you’re going to lose weight, you must not exceed the limit of your calorie count. You can take advice on this from your health care provider.
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