Medically reviewed by Dr. Riaz Ali Shah.
So, let’s talk about what is intermittent fasting and which type is best suited for you!
What is intermittent fasting?
Intermittent fasting is a diet that alternates between fasting and eating regularly. According to research, intermittent fasting can help you control your weight and perhaps prevent – or even reverse – some diseases.
Let’s look at some of the best intermittent diets for fat loss!
12-hour fasting
In this type of fasting a person needs to decide on a 12-hour fasting window and stick to it.
As per the research, 10-16 hours of fasting causes the fat storage to burn and convert into energy which releases ketones in the bloodstream and promotes weight loss.
Intermittent fasting for beginners can be challenging, thus 12-hour fasting is relatively an easier option as the fasting window is small and can be covered during sleep time.
16:8 intermittent fasting
The 16:8 intermittent fasting, often known as the Leangains diet, involves fasting for 16 hours a day and eating for 8 hours. You can fit around 2-3 or more meals during the eating window. In this type of fasting, people can’t eat anything after dinner and skip breakfast as well. For example, if your last meal was at 8 p.m., the next meal can be at noon anytime. 16:8 intermittent fasting is relatively easier to follow for people who are breakfast skippers!
5:2 diet
The 5:2 diet is a kind of intermittent fasting where you eat normally for 5 days a week and lower your calorie consumption to 500–600 for the other two days. This type of diet is also known as the fast diet. You can consume normal calories for 5 days and restrict calories to 250 (for women) and 300 (for men) for 2 days. This diet has been proven to be effective for fat loss.
Alternate day fasting
This type of fasting has several variations. One variation includes complete avoidance of solid foods on fasting days while other variations include, consuming 500 calories on fasting days.
Alternate day fasting vs intermittent fasting
Intermittent fasting allows you to restrict the timings for the eating window. Alternate fasting is a type of intermittent fasting where you can either avoid solids for one day or eat a calorie deficit diet for 5 days. This method is also more effective than others but is relatively hard to follow.
Spontaneous meal skipping
To get some of the benefits of intermittent fasting in Pakistan, you do not need to follow a set diet. Another alternative is to skip meals sometimes, such as when you are not hungry or are too busy to cook and eat. During the non-fasting hours make sure to eat healthy balanced meals!
Which option is the best for me?
Intermittent fasting is a weight reduction strategy that is effective for some individuals and is not suitable for everyone. It is not recommended for people who have or are at risk of developing eating disorders also for people who have underlying medical concerns.
CITATIONS:
https://www.healthline.com/nutrition/warrior-diet-guide#overview
https://www.medicalnewstoday.com/articles/322293#seven-ways-to-do-intermittent-fasting
