Intermittent fasting is becoming more and more popular. Unlike fasting for religious reasons, this type of fasting is carried out for physical reasons and health benefits. The main advantages of intermittent fasting are reducing insulin levels, which results in weight loss and preventing insulin resistance.
There are many ways you can do intermittent fasting, depending on your personal preferences and lifestyle. Check out these six popular methods (in no particular order) to do intermittent fasting, and decide which one suits you best.
Fasting Twice a Week (5:2 Method)
You can fast twice a week while eating regularly on other days of the week. During the two fasting days, you should intake around 500 calories and stop right there. The 500 calorie intake should be split into two meals, a 300 and a 200 calorie meal.
These meals should have a good amount of fiber and protein to keep you energized, but a minimum of calories and carbs. If you decide on this method, you shouldn’t fast two days in a row. Always have a non-fasting day in between, or even two non-fasting days.
The Split Fasting Method (14/10 or 16/8 hours a day)
You can split your fasting during the day and do it every day of the week. This is an interesting and increasingly popular method. Technically, you’re fasting while you sleep, so that’s already around eight hours of fasting a day.
You can easily achieve this method only by skipping one meal a day, like breakfast or dinner. It’s recommended that you skip dinner because eating during the day is healthier. Keep in mind that you should eat healthily and have a balanced diet during the eating period.
You can either eat eight hours a day or 10 hours a day, having a 16 or 14 hour fasting period.
Fasting Every Other Day
This method is similar to the 5:2 method. You can choose the days when you will fast, and eat regularly in between those days. You should intake about 500 calories in high-protein and high-fiber meals while fasting.
On other days, maintain a healthy diet. If you get used to these methods, you could try having zero-calorie fasting days, but be cautious.
Fasting for 24 Hours
You can also choose the 24-hour fast or the so-called eat-stop-eat method. Since it’s extreme, only do it once, or at the most twice a week. This method should be carried out between breakfast to breakfast or lunch to lunch.
Beware that this method can make you sick, irritated, fatigued, and hungry. If your body reacts like that, try a different method of fasting. On days that you’re not fasting, eat a normal diet.
Spontaneous Fasting
This self-explanatory method is the most flexible way of fasting. If you can’t fit fasting into your busy lifestyle, fast at your convenience. Just skip meals when you don’t feel hungry or in need of that much energy, like during the weekends.
Eating all the time isn’t healthy anyway, so this can be a neat and moderate way to begin fasting.
Fasting Like a Warrior
You’ve probably heard of this method because of its name. Warrior fasting or the Warrior diet has become popular thanks to Ori Hofmekler, a fitness expert. This method includes eating veggies and fruits in the daytime and eating a warrior meal at night.
You fast during the entire day, therefore, and only eat one big meal at night.
Which Method to Choose?
You should start light with intermittent fasting. Start fasting spontaneously, and then try with the split method. If that doesn’t work for you, try fasting for the entire day, or most of the day, and see how you feel.
Beware. This isn’t a magical method for losing weight, you have to be patient and find a method that suits you best.
