Intermittent Fasting has in recent years become one of the most popular strategies for weight loss. It is a preferred option for most because asides weight loss, it helps in lowering cholesterol and blood sugar levels, aids fewer calories consumption, ultimately a healthier lifestyle.
Intermittent fasting is an eating pattern that involves regular, short-term fasts or periods of minimal or no food consumption.
The rationale behind Intermittent fasting is that it aids metabolic shift that causes the body to use fat as an energy source instead of glucose thereby facilitating weight loss.
Methods of Intermittent Fasting.
There are 5 main methods of Intermittent Fasting which include the 16:8 method, the 5:2 diet, the Warrior diet, the Eat Stop Eat and the alternate-day fasting (ADF).
All of the mentioned methods of Intermittent fasting are effective and followed based on individual preference and fasting strength.
The 5:2 diet: this method involves regulating all food consumption to an 8 hours window per day and abstaining from food for the remaining 16 hours.
The Warrior diet: this plan follows the eating pattern of ancient warriors hence its name. It is an intermittent fasting method where one eats very little for the first 20 hours of the day and eats as much food as desired for the remaining 4 hours.
The 5:2 diet: this method involves an individual eating normally; consuming their usual amount of calories for the first 5 days of the week and reducing calorie intake to one-quarter of daily needs for the remaining two days of the week.
The Eat Stop Eat: this method is an unconventional approach whereby an individual identifies one or two non-consecutive days per week during which they abstain from eating throughout the day.
The alternate-day fasting: this is an intermittent fasting plan whereby you fast every other day but can eat whatever you want on the non-fasting days. This method varies. Some versions of this diet embrace a modified fasting strategy that involves eating around 500 calories on fasting days and other versions eliminate calories altogether on fasting days.
Some cons of Intermittent fasting as a method of weight loss is that it sometimes leads to irregular eating patterns, binging/over consumption during the eating windows and it takes a great deal of strict discipline to follow.
If you really want to maximise weight loss, totally cut off or limit consumption of high calorie food as eating too many snacks or junk food during your eating window can negate the positive effects associated with intermittent fasting.