Forms of intermittent fasting and how to follow each
We hear a lot about intermittent fasting, which is recommended by a number of nutrition experts as a way to lose weight, and we know that within this diet we will fast for certain periods during the day, but is there one type of intermittent fasting?
In fact, there are different forms of intermittent fasting, some of which may be more effective in weight loss than others, so a study recently published in the "Jama Network" highlights 3 methods and
forms of intermittent fasting that were found to be particularly effective and all represent effective weight loss interventions. For those who are obese, says Christa Faraday, a study co-author and
professor of nutrition at the University of Illinois in Chicago.
alternate day fasting
Alternate-day fasts adhere to a schedule that cycles back and forth between eating and fasting, alternating between a full day of eating and a day of fasting, which typically includes a 500-calorie meal.
Before following this form of intermittent fasting, make sure you're eating healthy on the days you don't fast. If you eat too many calories from refined sugars and carbs, you'll end up storing more glycogen, says dietitian Heather Hanks.
5:2 system
Followers of "5:2" adhere to an unrestricted diet for 5 days of the week, and fast for the remaining two days.
Regarding the long-term adoption of the first two diets on this list, LiveWell Integrative Medicine's Shadi Vahdat, Medical Director of LiveWell Integrative Medicine, warned: "While alternate-day fasting
and the 5:2 diet, they can all be effective in weight loss and fat reduction. In the body and improve metabolic processes, compliance with it in the long term can make the diet very difficult.
Time-limited feeding
There are no calorie restrictions in the form of time-restricted feeding, but followers of this method only eat within a daily window of 4 to 10 hours. Fasting is outside the specified eating window.
In this context, Vahdat said that the most practical and feasible option for many people is limited time eating. If done correctly, i.e. fasting daily between 12-14 hours, long-term benefits can be obtained with little or no side effects.