If you are on a weight loss journey or keep up with the newest fitness trends, you must be aware of intermittent fasting.
We can safely say that it’s a revolutionary health trend that is getting all the hype nowadays. Many celebrities and common people from all around the world have tried and tested this and given a big thumbs up. But the concern is how to SAFELY practice this eating pattern.
Although intermittent fasting doesn’t restrict what to eat, rather when to eat, people can mess it up without knowing the dos and don’ts.
Let’s learn what are the best time periods to follow intermittent fasting in your day to day life…
Popular practices of intermittent fasting
The 16/8 Approach
With this approach, you only eat normally for eight hours of the day while fasting for sixteen. Some people decide to miss breakfast and eat only lunch and dinner, while others decide to skip dinner and only eat in the morning. Many people find it simple to maintain this routine over time.
The 5:2 Approach
In the 5:2 fasting approach, you consume normally for five days of the week and then reduce your calorie intake by 20% (or 500–600 calories) when fasting the other two days. With the use of carefully made meal replacements, the two days of calorie restriction can be completed. You can go over your alternatives with your doctor or dietician.
The Alternate-Day Approach
Alternate-day fasting regimen can entail avoiding all solid foods during the fasting days for some people while allowing approx 500 calories for others. You need to fast every other day when following it.
This is a particularly strict intermittent fasting form, hence it might not be appropriate for newcomers or people with particular medical concerns. Long-term maintenance of this kind of fasting could also be challenging and there is a chance you might overeat at the end of your fasting period.
The 12-Hour Approach
The rules are simple for this approach, you just have to decide on and adhere to a 12-hour fasting duration every day. During this fasting window, you can drink green tea and plenty of water but nothing that can break the fasting state of your body. It’s the safest method as you can include your sleeping hours in it and grab an early breakfast in the morning.
People Who Should Avoid Intermittent Fasting
First things first: Before beginning a diet, always see your doctor.
Not everyone should engage in intermittent fasting, including:
- Children younger than 12-year-olds.
- Adolescents with a healthy weight.
- Diabetes type 1 patients.
- Women who are nursing or pregnant.
- People with a body mass index under 18.
- Individuals with an eating disorder history.
- People above the age of 70, because fasting may make muscle wasting worse in this group.
Conclusion
There you go, all that you need to know about intermittent fasting and its best practices around the world. Please be mindful when practicing any type of fasting. For example, Keto is not for everyone but people have reported seeing good results from following it.
So, it’s completely upon your biology if this will work for you or not. Don’t get upset if it doesn’t, talk to a nutritionist in that case. Stay safe!
