Intermitting fasting is one of those eating techniques that is gaining momentum among nutritionists and body shape seekers. Most people mix it with a diet plan, but it’s not really a diet but more of an approach to regulating how many calories you consume and when you should eat. The rolling out data supports intermittent fasting as more than just a fad.
One of the major reasons for men to try intermitting fasting is weight loss. A registered dietitian Anna Taylor, RD, says that short-term fasting may increase your metabolic rate by14%, which can help with increased calorie burn and fat loss. However, many people also use intermitting fasting to potentially fend off disease and boost longevity.
Types of intermittent fasting
As intermitting fasting becomes increasingly popular, many variations of fasting techniques have popped up in recent years. Which one is right for you and will work best for your lifestyle?
The 16/8 Method
Best for: If you don’t get hungry in the morning.
This method involves limiting eating to an eight-hour window daily. It is typically between noon and 8 p.m. However, you can also pick your 8-hour window to suit your day. The best part about this method is that you don’t need to restrict yourself to fewer calories – as long as you eat healthily in your eight-hour window, you should lose weight. Plus, you can still drink black tea and coffee alongside water to help boost feelings of fullness.
Best for: Super healthy eaters looking for a boost
Eat-stop-eat is where you have a ‘modified’ fast every other day. For example, you can limit your calories to 500 on fasting days and then return to your normal healthy diet the next day. You could even go the extra mile and restrict yourself of food on alternate days for 24 hours.
Besides, intermittent fasting techniques, a proper workout can help you sculpt your body. For your convenience, findyourgym.ae helps you find the best gyms in Dubai.
The Warrior Diet
Best for: Nocturnal eaters
The Warrior Diet means you consume little food during the day and then feast at night. For 20 hours every day, you eat little and small servings of food such as raw fruit or vegetables, fresh juice, or hard-boiled eggs. After 20 hours, you can essentially eat any meal you want within a four-hour eating window. It is ideal if you eat most of your food later in the day.
The 5/2 Diet
Best for: Maintaining muscle mass
This approach to intermittent fasting focuses on capping your calories at 500 for two days a week. You maintain a healthy and normal diet during the other five days of the week. On fasting days, the 5/2 diet usually includes a 200-calorie meal and a 300-calorie meal. It focuses on high-fiber and high-protein foods to help fill you up and keep calories low when fasting.
It’s surprisingly good at helping you maintain lean muscle mass and allowing your body to use body fat as energy and drop weight.
Who Should Avoid Intermitting Fasting?
Intermittent fasting is not safe for people:
- ♦ Who are pregnant.
- ♦ Children.
- ♦ At risk for hypoglycemia.
- ♦ With certain chronic diseases.
Side Effects Of Intermitting Fasting
While trying intermittent fasting, you should also be aware of some side effects, which include:
- ♦ Irritability
- ♦ Low energy.
- ♦ Persistent hunger.
- ♦ Temperature sensitivity.
- ♦ Poor work and activity performance.