Intermittent fasting has become very popular as a way to lose weight. However, starting out can be confusing if you’re not sure which method suits you best. Here are eight different ways to try intermittent fasting for weight loss:
The 16:8 method is the most common way to do intermittent fasting. It involves fasting for 16 hours and then eating during an 8-hour window. This can be done daily or on specific days of the week. For instance, you could fast from 8 p.m. to noon the next day. It’s a good starting point because it’s not too strict. Eating fewer calories during the fasting period helps boost metabolism and reduces belly fat over time.
The 12:12 method is another option where you fast for 12 hours and eat within a 12-hour window. This is considered beginner-friendly since you’ll likely be sleeping for most of the fasting hours. To make it easier, gradually skip one meal at a time rather than jumping straight into it. This method turns fat cells into energy, releasing ketones into the bloodstream.
The Eat-Stop-Eat method involves fasting for 24 hours once a week, such as from dinner one day to dinner the next. It can be tough for beginners, so it’s often recommended to do it on weekends. During your eating window, focus on whole foods for the best benefits. This method can help regulate blood sugar levels and triggers autophagy, the body’s way of cleaning out damaged cells.
The 5:2 diet allows you to eat normally for five days and limit your intake to 500-600 calories for two non-consecutive days each week. This method is manageable because you only diet two days a week. Just make sure to maintain a balanced diet on both your fasting and non-fasting days to see gradual and steady fat loss.
Alternate day fasting means fasting every other day, either by skipping meals or eating very little, like around 500 calories. This method is more advanced and not recommended for beginners or pregnant and breastfeeding women. For those experienced with fasting, it can boost metabolic rate and detoxify the body over time.
The 20:4 diet, or Warrior Diet, involves eating one large meal at night and fasting during the day. This approach is tough and not suggested for beginners. Implement it with a three-week trial (three times a week) and see how it works for you. You can drink tea or coffee, but avoid high-calorie drinks. Combining this with exercise and protein-rich meals can help in weight loss.
The 18:6 method is similar to the 16:8 but with an 18-hour fast followed by a 6-hour eating window. You can start by trying it once or twice a week and gradually increase as you get comfortable. An example would be eating between 12 p.m. and 6 p.m. and then fasting until noon the next day. This method can increase HGH levels, which helps burn fat faster and promote lean muscle gain.
The 14:10 diet involves fasting for 14 hours and eating within a 10-hour window. This more moderate approach may suit those who find the 16:8 method too strict. For example, you could fast from 8 p.m. to 10 a.m. the next day.
If you’ve hit a weight loss plateau, one of these intermittent fasting methods might help you get over it. Give it a few weeks to see the results before deciding which method works best for you.
