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Best Ways to Perform Intermittent Fasting for Weight Loss

Intermittent Fasting for Weight Loss


Intermittent fasting is known as one method for losing weight effectively. By performing fasting, a person will consume fewer calories, triggering weight loss. 

Various studies have proven that intermittent fasting can help you lose weight. A 2014 study confirmed that intermittent fasting could reduce weight by 3 to 8% within 24 weeks. 


If you are interested in practicing this fast, you should know some of the best ways to do intermittent fasting. Here are some ways to do best intermittent fasting for weight loss:


Best Ways to Perform Intermittent Fasting for Weight Loss


1. 16/8 Method 


Intermittent Fasting for Weight Loss


One way to do best intermittent fasting for weight loss is the 16/8 method. This method is applied by fasting every day for 16 hours and eating for 8 hours. You can consume 2, 3, or more meals in each meal window. 


The 16/8 method is also known as the Leangains protocol, and it was introduced by Martin Berkhan, a Swedish fitness expert. 


To do this method, you must fast for 16 hours and cannot consume any food during fasting hours. You can only consume water, tea, or coffee without sugar and avoid sugary drinks, including the health benefits of apple juice


The easiest way to do this is to stop eating after dinner or around 8 pm, fast for 16 hours, and skip breakfast. If you start fasting at 8 pm, you can eat at mid-noon on the next day. This method may be difficult for beginners, but it is still worth trying.


2. 5:2 Diet 


Best Ways to Perform Intermittent Fasting for Weight Loss


The 5:2 diet, or the fast diet, is a type of intermittent fasting popularized by a British journalist, Michael Mosley. This method is done by eating, as usual, five days a week and then limiting the number of calories by 500 to 600 calories on the other two days. 


In other words, you can normally eat except on Mondays or Thursdays. The recommended number of calories allowed to be consumed during fasting day is 500 for women and 600 for men. 


This method is touted as one of the best intermittent fasting methods for weight loss. You can eat low-calorie food during the eating window, consume herbal tea, and combine it with the health benefits of ginger to improve digestion.


Read Also: 7 Health Benefits of Ginger Lemon Tea


3. The Warrior Diet 


Intermittent Fasting for Weight Loss


The Warrior is also one way to do best intermittent fasting for weight loss. This method was introduced by a fitness expert named Ori Hofmekler. This pattern has a four-hour eating window where you can still consume vegetables or fruit such as apple, etc., in small quantities during the day. You can also find some in the health benefits of papaya.


In this method, you can eat large portions only at night. 


Although it seems complicated, it turns out that this method is also quite effective in helping to lose weight. This method is also almost the same as the paleo diet method, which is quite popular. 


4. Alternate-day Fasting


As the name implies, this intermittent fasting method is done by fasting one day and eating on another day. You should only consume about 500 calories while fasting. That is pretty hard. This method s not recommended for beginners. 


If you are not used to this method, it can cause various health problems. Remember to eat a lot of protein dense-food like chicken breast, salmon, egg, etc., to avoid muscle loss during the fasting period.


5. Eat-Stop-Eat 


Intermittent Fasting for Weight Loss


This intermittent fasting method was introduced by Brad Pilon, a famous fitness expert. In the Eat Stop Eat method, you have to fast for 24 hours a day a week. 


If you're planning to stop eating at 8 pm after dinner, you have to fast for 24 hours and eat again after 8 pm the next day. Even though you can't eat, you can still consume non-calorie liquids such as water, unsweetened tea, or coffee. 


This method is also quite tricky for beginners, so it is best to do it after getting used to intermittent fasting. Also, remember to keep consuming calories in a deficit amount to lose weight. 


How Does Intermittent Fasting Works


Intermittent Fasting for Weight Loss


Intermittent fasting is a fasting method in which a person will fast for a few hours and eat afterward. The window hours will certainly be less than the time of fasting. 


This less eating time can affect a weight loss diet. In other words, intermittent fasting helps a person eat less food, resulting in a calorie deficit.


Read Also: 8 Best Health Benefits of Pomegranate Juice


Other Intermittent Fasting Benefits


Best Ways to Perform Intermittent Fasting for Weight Loss

Besides intermittent fasting helping you to lose weight, it also has other benefits, such as preventing type 2 diabetes, as mentioned in a 2014 study. Intermittent fasting can also increase insulin sensitivity and reduce high blood sugar levels. 


In addition, intermittent fasting can also trigger the production of growth hormones which have an essential role in muscle building. That is why many fitness enthusiasts love to practice this fasting method.


Intermittent fasting may work for some people but not for everyone. This fasting method is not recommended for those who have eating disorders. If you want to lose weight, you need to pay attention to what kind of food you eat. Make sure you keep eating healthy food and avoid ultra-processed foods high in calories. Don’t forget to have the health benefits of exercise if you want to lose weight faster.

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