12 hour fasting
Entirely or partially abstaining from eating for a set amount of time, before regularly eating again, is called intermittent fasting.
According to some studies, intermittent fasting helps in reducing weight, improves health, and increases longevity. However, the proponents claim that this kind of program is easier to maintain. And different styles suit different people because everyone has their type of body.
Each person’s experience of intermittent fasting is individual, and not everyone can deal with calorie-controlled diets.
However, the experts have made it easier for you to follow the diet. And have suggested.
7 ways to do intermittent fasting: 12-hour fasting
Here are simple and easy ways to support and do the intermittent fasting.
1- Fast for 12 hours a day:
12:12 is one of the most relaxed intermittent fasting schedules that are available and easy to follow. It is the best way for beginners to give a start to their healthy weight loss journey. You may be on this track and probably would not know.
This diet works in two portions, 12 hours fast, and 12 hours to the eating window. For example, you wake up in the morning, have breakfast at 7 am, and leave for work. You do not eat anything in the daytime and have your dinner at 7 pm. Ultimately, you are in a 12:12 intermittent fasting schedule.
However, many people face difficulty in the following, but you have to train your mind to work within the eating and fasting limitations. To the people who are used to have snacks after dinner, sorry, but you cannot have anything after dinner.
2- Fast for 6 hours a day:
16:18 is a mild stone for the people who have never fasted before or the people who are used to have breakfast or dinner. This is the point where you have to give up on either one of them and deal with the hunger pangs. This diet plan goes this way; 16 hours of fast, which includes 8 hours of sleep and 8 hours for eating. It usually takes 2 to 3 weeks to get used to it. However, it is a bit difficult but not impossible to grasp for beginners or for those who have never fasted.
An experiment proved that keeping the eating window limited to 8 hours reduces obesity, inflammation, diabetes, and liver diseases.
3- Fast for 2 days a week:
5 days a week are for eating window and 2 for fasting. However, it depends on you how you bring out two consecutive days for fasting. All you need to do is, make a diet plan with a balanced number of calories, carbohydrates, and proteins. This is how you can manage your 2 days fast easily.
4- Alternate day fasting:
Alternate-day fasting involves fasting every other day. And there are several variations of the alternate-day fasting plan. Some people consider alternate day fasting as a means of complete avoidance of solid foods. While other people allow up to 500 calories per day, and it is not ideal. On feeding days, people often choose to eat as much as they want, which is not perfect either. It is best for overweight people and quite useful. According to research, almost 32 people lost an average of 5.2 kilograms (11 pounds) in only 12 weeks.
5- A weekly 24 hours fast:
Eat-stop-eat-diet is a complete fasting day for 1 or 2 days a week. It involves no eating for 24 hours at a time. Different people opt for different ways i.e., breakfast to breakfast or lunch to lunch. However, the intake of liquid (sugar-free) is allowed during the fasting period. However, people can return to their regular eating routine after the fasting day. This way of eating reduces a person’s total calorie intake. But it does not limit the consumption of the quantity of the food. Staying hungry for 24 hours is quite a big challenge and may cause fatigue, headache, or irritability. However, when a body gets used to this routine, things get in place effortlessly.
Also Read: Top 10 Mediterranean Diet Breakfast Recipes
6- Meal skipping:
You can skip your meal according to your working hours. Bring the fasting duration into your resting hours so you do not feel restless and hungry. Hence, your energy and resistance will be maintained.
However, to fulfill the requirements of your body to avoid weakness, you need to make a full-proof diet plan. A plan, which includes all the carbs, proteins, and other nutrients that are enough to give the required energy to your body. For most people, a serving giving 1500 to 1800 calories is a complete diet
Counting calories is the key to success; therefore, you need to stop overeating.
7- The warrior diet:
The warrior diet or crash dieting is quite different from intermittent fasting. It is 20 hours fast, which includes eating raw fruits, vegetables, etc. However, you are not allowed to eat a heavy meal at once. You have only 4 hours of eating window. People who usually follow this diet are those on which the intermittent diet does not work. Because every single person has their body type and resistance to anything. According to the people who support the warrior diet, eating at night allows the body to gain nutrients in line with its circadian rhythms.
Make sure that you consume as much as of the vegetables, healthful fats, and fruits. The diet should also contain an equal amount of carbohydrates. People following this diet do not get enough of the nutrients, such as fiber. And this can result in different problems like cancer, digestive, and immune health. And it is not better than the 12-hour fasting.
All you can do is, consult an expert and check out which way goes best for you. After all, it is the matter of your health.