Intermittent fasting is a somewhat particular way to lose weight if we do it properly. As Healthline indicates, 6 effective ways can be listed with which we can do intermittent fasting and lose weight.
Methods 18/6 and 5: 2, eat-stop-eat, fasting every other day, the warrior diet and spontaneous meal skipping are 6 of the effective ways we can fast to lose weight. We will detail each of them below.
1. The 16/8 method
This diet proposes a daily fasting period of 16 hours, and a dining space that extends for 8 hours. There are more flexible modalities where the person can decide to fast for less time and have the possibility of eating for a greater number of hours.
Within the deadline to eat is possible to introduce between two and three meals so that you can adequately satisfy the feeling of hunger.
2. The 5: 2 diet
This diet proposes eat normally for 5 days a week, and for the remaining 2 days restrict caloric intake to between 500 and 600 calories per day. These days do not have to be consecutive, and can be distributed in the week as it suits the person.
Although there are studies on the benefits of intermittent fasting, there is still no conclusive research on this modality.
This method proposes a a full 24-hour period of fasting 1 or 2 times a week. For example, if you have your dinner on Monday and you don’t eat again until dinner on Tuesday, you will have already completed the 24-hour fasting period.
This modality has the difficulty of propose a period that not everyone can meet. However, it is not wrong to start small and increase the number of hours over time.
4. Intermediate day fast
As its name suggests, it is a modality that allows us eat one day, fast the next, and eat again the day after. There are several types, one of them allowing a restricted calorie intake on the fast day, and others where the fast must be full.
5. Warrior diet
This diet proposes eat smaller servings of raw vegetables and fruits during the day, and have larger dinners at night. Basically, we fast in the morning to have a big meal within a 4 hour period over the course of the night.
6. Spontaneous skipping of meals
In this mode there is no rigid structure, but rather it is simply that the person stops consuming according to their own wishes. The most basic way is to stop eating because you are too busy with work, or simply because you are not hungry.
It is preferable that you choose the most suitable and appropriate fasting modality for you, so that you can do it without taking major risks to your health. For this, you should visit your nutritionist beforehand to have a professional perspective on hand.
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