For some time now, fasting has gained strength and adherents worldwide. Discover five types of fasting to lose weight with proven effectiveness and know what science says about them.
Some studies suggest that fasting can offer benefits not only for fat loss but also for health and longevity. Advocates claim that regular fasting is easier to maintain than calorie-controlled diets.
Types Of Fasting
Fasting must be practiced regularly to have the expected effects on weight loss. Precisely because of alternating fasting times and non-fasting times, this practice is known as intermittent fasting. It consists of not eating for a certain period.
One of the pillars that support this method and promote rapid weight loss is to get your body into ketosis; that is, it uses stored fat as a source of energy, making you lose weight faster.
In addition, it is essential to note that, during the fasting period, the consumption of water, coffee and teas is allowed, as long as they are without any type of sweetener, natural or synthetic.
Fasting 5:2
The 5:2 fast has this name because it is done twice a week, while in the other five, you must maintain a normal and healthy diet.
It will help keep your caloric intake between 500 and 600 calories spread over the two days on fasting days.
To adhere to this type of fasting, you can typically eat every day of the week, except Mondays and Thursdays, for example. During these two days, you eat two small 250 to 300 calories meals.
However, the idea is that you don’t exaggerate the consumption of carbohydrates and sugars on regular eating days. Also, give preference to whole foods.
Short days can be of your choosing, as long as there is at least one day between them, such as Sundays and Tuesdays, Mondays and Wednesdays, Wednesdays and Fridays, and so on.
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Fasting 8/16
The 16/8 method is undoubtedly one of the most popular types of fasting. It consists of 16 hours of fasting, followed by an 8-hour window of normal, healthy eating. This practice should be repeated daily to achieve consistent and satisfying results.
The time you sleep at night can be counted in your fasting. Therefore, many people prefer to start it at night and end it the next day.
For example, you can have your last meal of the day at 6 pm and not eat until 8 am the next day, reaching 16 hours of fasting. The following eight hours, that is, until 4 pm, is the window for you to eat and start the period of food deprivation again.
Many researchers and professionals argue that this is the most effective method, as metabolism is faster in the morning and the control of sugar in the bloodstream.
In this way, 16/8 fasting can be more efficient at burning fat.
Fasting On Alternate Days
Fasting on alternate days is recommended for those already used to the practice, as the total fasting time in the week will be longer. A complete fast every other day can be challenging, so it’s not recommended for beginners.
There are several possible approaches to this method. Some determine the consumption of about 500 calories during the fasting days, while others say that the food restriction should be total, releasing only water, teas and coffee without any sweetener.
Several studies on the positive impacts of intermittent fasting on the body have adopted this program as a parameter.
This practice can make you feel a little hungry, and, most of the time, it should not be done in the long term, as it can trigger certain nutritional deficiencies. After reaching your goal, longer fasts can be a frequent practice.
24-Hour Fasting
This type of fasting involves restricting food for 24 hours twice a week. The fasting period should be from one meal, such as dinner, to another, that is, until dinner the next day.
This method is similar to the 5:2 practice; however, in this case, if you want and feel able, you can extend the fast to other days of the week, with at least one day between them.
For example, you can start a 24-hour fast from 8 pm on Monday and go without food until 8 pm on Tuesday. Then you will have to repeat the process from Wednesday to Thursday and, if you want, from Friday to Saturday, or according to the arrangement of the days you think are best.
Warrior Diet
The Warrior’s diet is quite similar to the Paleolithic diet and is one of the most well-known types of intermittent fasting.
This program was created in 2001 by Ori Hofmekler, a former member of the Israeli Special Forces, and was based on the dietary patterns of ancient warriors, who ate little during the day and a lot at night.
However, attention. As its founder points out, it is essential to reiterate that the warrior diet is based on empirical analysis, beliefs and observations and is not subjected to rigorous scientific research.
The method consists of not eating for 20 hours a day and consuming the desired amount of food at night, enough to satisfy hunger, without caloric restrictions.
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