Intermittent Fasting

Unlike traditional diets that often call for a dramatic change in what you eat, intermittent fasting shifts the focus to when you eat. It’s a way of scheduling your meals in an effort to speed metabolism and maximize weight loss and fat burning results.

With a growing segment of the population advocating the positive health effects of intermittent fasting, more people are turning to this eating approach to not only lose weight and fat, but also improve the way they feel and perform. In addition to helping individuals achieve their personal health goals, many claim that an intermittent fasting program is easier to follow than more traditional diets.

Currently, there are several versions of intermittent fasting programs being used by health-conscious people throughout the world. However, the principal theory remains the same: Eat all the (preferably healthy) food you want during a specific time period, and eliminate all, or most calories during the period that calls for fasting.

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Common Intermittent Fasting Diets

Here are some of the more common types of intermittent fasting.

5:2 Diet

Perhaps the most popular intermittent fasting approach, this diet calls for limiting daily calories (500 max. for men, 600 max. for women) 2 non-consecutive days per week. For the other 5 days of the week normal, healthy eating is encouraged.

Alternate-Day Fast

This type of intermittent fasting requires a fast every other day. During fasting days no more than 500 calories can be consumed. On eating days, people can eat as they please. However, choosing healthy foods and sensible portions is always the best way to go.

Warrior Diet

Like other popular types of intermittent fasting programs, the Warrior Diet emphasizes when to eat. In this case, individuals will fast for 20 hours each day and have just a 4-hour window each night where they can consume a large meal consisting of healthy fats, proteins and vegetables. Calories are not considered during this diet.

16:8 Diet

Similar to the Warrior Diet, this eating approach also limits the number of hours you can eat each day. Here, however, the individual has a longer eating window of 8 hours per day, while the remaining 16 hours call for a complete fast. So, for example, if you ate dinner at 8:00 p.m. you wouldn’t be able to eat again until noon the following day.

The last two intermittent fasting approaches can be more narrowly defined as a time-restricted eating (TRE). Here, people have a specific window of time every day in which they can eat the foods they want. For this reason, TRE is considered to be the simplest and safest type of intermittent fasting to perform.

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