Intermittent Fasting is a practice rooted in many cultures, either for spiritual or health reasons. In some cases, you’re not allowed to eat anything and in other cases, you’re allowed to eat a lesser amount than usual. It is very trending these days and although it works for many people yet it doesn’t work for everyone.
Popular methods to do intermittent fasting are:
1. The 16/8 method
This is the simplest method to perform fasting. It can be simple like you don’t have to eat anything after dinner and skip the next breakfast. Suppose, you are done with your dinner today at 8 p.m. and you don’t eat anything till tomorrow afternoon. This implies you have technically fasted for 16 hours. You can drink water, coffee and other beverages containing zero calories during the fasting period. These things will not let you feel hungry.
2. The 5:2 Diet
Here, you have to limit your calorie intake up to 500 to 600 C for two days in a week. you can follow your regular eating pattern in the remaining days. Suppose, you’re allowed to eat whatever you want except Tuesdays and Fridays. These two days, you are allowed to eat 2 small meals, each meal containing 250 calories for females and 300 for males. 250 calories means 2 or 3 rotis with 1 katori dal or half plate brown rice with 1 katori dal.
3. Eat stop eat
Here, you have to perform a 24 hour fast one or two times in a week. Suppose, you eat your dinner today at 7 p.m. and you don’t eat anything till tomorrow at 7 p.m. You can also choose to fast from breakfast to breakfast or lunch to lunch. You’ll get the same end result.
You are allowed to drink water, coffee and beverages containing zero calories during the fast but solid foods are prohibited.
4. Alternate-day fasting
Here, you fast every other day. There are several versions of this. Some take 100 calories during the fast and some do not eat anything. For beginners, not eating anything isn’t recommended as it can be too harsh for them.
5. The warrior diet
Here, you can eat raw fruits and vegetables in the day and a complete meal at night. It means you fast during the day and feast during the night within a four-hour eating window. However, during the feast time, you should go for unprocessed, whole food.
6. Spontaneous meal skipping
Here, you fast whenever you have no time to cook/eat or you’re not feeling hungry. In case you are too busy at breakfast, skip it and eat a healthy and complete lunch and dinner.