Intermittent fasting method to lose weight

Intermittent fasting method to lose weight

Intermittent fasting method to lose weight
Intermittent fasting method to lose weight


What is the method of intermittent fasting to lose weight? Are there ways to help adherence? Find out the answers by reading this article.

Intermittent fasting helps in losing weight. In addition, adherence to it is easier than reducing the number of calories. In this article, we will talk about the method of intermittent fasting to lose weight:


*** What is the method of intermittent fasting to lose weight?


The method of intermittent fasting for weight loss is divided into more than one method and may include any of the following:


1. Fasting for 12 hours.


This method is represented by abstaining from food for 12 hours during the day, and research has shown that abstaining from food for a period ranging between 10-16 hours during the day helps in using fats for energy, which helps in losing weight. The method is easy for beginners, and sleep hours can be entered within the fasting period, such as: fasting from 7 pm until 7 am of the following day.


2. Fasting for 16 hours.


This method of intermittent fasting for weight loss is also called 8:16, meaning that a person abstains from food for 16 hours and eats it for 8 hours. People who tried the first method and did not notice any difference may resort to this method.

There are also some studies that were conducted on mice, indicating the effectiveness of this method in preventing diabetes, obesity, and infections, even if the amount of calories did not vary if eaten throughout the day.


3. Fasting two days a week.


This method is to eat healthy food for 5 days a week and reduce the number of calories for the remaining two days of the week, so that it is allowed to eat 500 calories for women and 600 for men during the two fasting days, provided that the two fasting days are separated by at least one day without fasting.

Research on this method is limited, but some studies have revealed that the rate of weight loss resulting from this method is similar to the method of reducing calories throughout the week.


4. Fasting day after day.


The talk about the method of intermittent fasting for weight loss leads to a discussion about fasting day after day, which is by abstaining from eating for one day or eating approximately 500 calories during the fasting day and eating as you want the next day, this method is difficult for beginners as It is difficult to stick to it in the long run.


5. Fasting 24 hours a week.


Fasting in this way is represented by fasting 24 hours during the week and eating normally the rest of the week. While fasting, you can drink water or any calorie-free drink. This type of fasting causes fatigue and headaches at first, but these symptoms disappear with Over time as the body gets used to it.


6. Skip some meals.


Talking about intermittent fasting for weight loss leads to talking about skipping some meals, which is to skip the meal when you are not hungry and eat the meal when you feel hungry.


7. The Warrior Diet.


The warrior diet method is to fast for 20 hours a day, but it is allowed to eat some portions of vegetables and fruits, then eat a large meal in the remaining four hours of the day, taking care to eat a meal that contains proteins, beneficial fats, and vegetables with some carbohydrates.


*** What are the benefits of intermittent fasting?


After we finish talking about the method of intermittent fasting for weight loss, we will move on to talk about the benefits of this type of fasting for weight loss, which may be any of the following:


  • Increase the ability to focus and memory.
  • Improve blood pressure and heart rate while resting.
  • Fat loss with muscle building.

  • Prevention of diabetes.


*** What are the ways to help adhere to intermittent fasting?


The method of intermittent fasting to lose weight, whatever it is, is somewhat difficult in terms of adherence to, so here are some tips that may help you stick to it, such as:


  • Drink plenty of water and calorie-free fluids, such as herbal tea, during the day.
  • Stop thinking only about food by doing whatever you like, like going out to see a movie.
  • Rest during fasting days and stay away from strenuous exercises but you can practice yoga.
  • Increase spices instead of calories, you can add garlic, vinegar or salt in order to add flavors to the dish that keeps you from adding calories.
  • Eat foods that make you feel full that are low in calories, such as: popcorn, or vegetables and fruits filled with liquids such as grapes.

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