There are so many ways to do intermittent fasting these days, but what works the best? Which works the fastest & which one is healthiest? Let's dive in!
So today we are going to make intermittent fasting uncomplicated, so it's easy for you!
What is Intermittent Fasting?
It's actually very simple, intermittent fasting is basically not eating. It's not starving, you are basically omitting all these frequent meals. A lot of times people like to complicate it, they want to know can I have my supplements, and yes you can have your supplements, yes you can have your tee, you can also have some coffee...
The point is that a true fast is just water and nothing else. But if we are adding supplements or tea, or little coffee, we can still consider that as fasting, and you are not really going to break the fast. There are many types of Intermittent Fasting as we will discuss later on.
How to Start Intermittent Fasting?
If you are doing multiple meals per day with snacks, the thing to do is to lower your carbs. That is going to automatically start helping you to be less hungry, so you can go longer. Then you can go with just 3 meals & no snacks in a day. A few days after, start with 2 meals in a day, with no snacks. For extreme weight loss and maximum autophagy benefits you can do OMAD - One Meal a Day or Prolonged fasting 2-3 times a year (Prolonged Fast: 36 hours -% hours).
Intermittent Fasting Methods
16/8 Method - Fasting every day for 14–16 hours and restricting your daily eating window to 8–10 hours. Within the eating window, you can fit in two, three, or more meals. For people who get hungry in the morning and like to eat breakfast, this method may be hard to get used to at first. However, many breakfast skippers instinctively eat this way
The 5:2 Method - Eating normally 5 days of the week while restricting your calorie intake to 500–600 for 2 days of the week. For example, you might eat normally every day of the week except Mondays and Thursdays. For those two days, you eat 2 small meals of 250 calories each for women and 300 calories each for men.
Eat-Stop-Eat Method - 24-hour fast once or twice per week. By fasting from dinner one day to dinner the next day, this amounts to a full 24-hour fast. For example, if you finish dinner at 7 p.m. Monday and don’t eat until dinner at 7 p.m. the next day, you’ve completed a full 24-hour fast. You can also fast from breakfast to breakfast or lunch to lunch — the end result is the same.
OMAD - Simply eating one meal a day. Going from Lunch to Lunch or From Dinner to Dinner.
Spontaneous Meal Skipping Method - You don’t need to follow a structured intermittent fasting plan to reap some of its benefits. Another option is to simply skip meals from time to time, such as when you don’t feel hungry or are too busy to cook and eat. Just skip a meal whenever not hungry.
Alternate-day Fasting Method - In alternate-day fasting, you fast every other day. There are several versions of this method. Some of them allow about 500 calories during the fasting days.
Prolonged Fast - This is basically fasting for a longer period of time. For example from 36 hours up to 6 days. It's very important to speak with your doctor if doing prolonged fasting.
It's hard to say which one works the best. It depends on you, on your body, you're eating habits...
The one that we found to be working the best & fastest for us OMAD in combination with Keto & 2x per year 5 days prolonged fast worked extremely well.
A few things That Could Help
1. There is a tea called `Hoodie Gardenia` which is basically an appetite suppressant tea, it's an extremely powerful antioxidant. You can try doing that to actually help you with your IF journey. For a stronger effect, you can use it in pill form.
2. Keep yourself very busy! There's nothing worse than you sitting at home from the computer and watching the clock like what am I going to eat. You want to probably get out of the house and go somewhere because that can really help you. Find some activities.
3. Sea salt is our next point. It is very important because if you don't consume enough sodium, and you are drinking water, you are diluting a little bit of sodium because you may not have enough reserve and your tank of minerals and that to draw on through the fasting. The way that you know if you have enough sodium is not having any headaches, not feeling weak muscles, you are feeling strong instead.
4. Make sure that you remove all junk food from sight or even better whole house. That is going to help you greatly in fighting your cravings.
Credit & rights go to Healthline & Dr. Berg.