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The Science of Not Eating

What You Need to Know

Are we sure that breakfast is the most important meal of the day? According to intermittent fasting enthusiasts and experts, that may not be true.

Intermittent fasting is on the rise among many who want to lose weight and improve their health. It is one of the most popular health and fitness trends right now. While the intermittent fasting diet has become really popular, you might not understand what intermittent fasting is and why many people are opting for it

Unlike many diets that focus on what to eat, intermittent diets focus on when to eat. An intermittent fasting diet is an eating pattern that partially or entirely restricts you from eating for a set period before eating regularly again. Fasting for some hours every day or eating just one meal a couple of days a week can help your body burn excess fat and lose weight.

Many scientific evidence has also proven that fasting has some health benefits.


How to Do Intermittent Fasting

If you want to start intermittent fasting, you have several options to choose from depending on your needs and why you want to embark on the intermittent fasting diet. There are several ways to participate in intermittent fasting. They differ based on the number of days per week you fast or the number of hours per day along with calorie intake allowance. Here are seven ways you can do intermittent fasting:

  1. Fasting for 12 hours per day: this is also known as the 12/1, which involves fasting for 12 hours a day. This is the best way for beginners because the fasting window is small. The easiest way to do a 12-hours fast is to include the sleeping period in the fasting window. For example, you can do your fast between 6 pm, and 6 am, which means you can’t take any food once it’s 6 pm till 6 am the following day.
  2. Fasting for 16 hours: this is also known as the 16/1 method and is one of the most popular. It entail skipping breakfast and restricting your daily eating period to 8 hours, which can be between 12 noon and 8 pm. Then you fast for the next 16 hours.
  3. Fasting for 2 days a week: this is the 5:2 diet where you eat the standard quantity of healthy food for five days and reduce your food quantity in the next two days. There must be at least a non-fasting day between fasting days.
  4. Alternate day fasting: there are different type of alternate-day fasting plan, which involves fasting every other day. Some people avoid food completely during fasting days, while others reduce their calorie intake. The alternate fasting is quite extreme and may not be suitable for beginners or people with certain health conditions.
  5. A weekly 24-hour fast: this is known as the Eat-Stop-Eat diet and is one of the most popular. It involves eating no food for 24 hours once or twice a week. You can fast from breakfast to breakfast or lunch to lunch. People return to standard eating patterns during non-fasting days. You can have water, tea and other calorie-free drinks during fasting periods.
  6. Meal skipping: this is flexible and suitable for beginners. It involves skipping meals occasionally. You can decide on what meal to skip according to your hunger level.
  7. The warrior diet: this is quite extreme and not suitable for beginners. It involves eating very little and usually just small servings of fruits and vegetables during the 20hours fasting period and eating a large meal during the 4 hours eating period.


Benefits of Intermittent Fasting Diet

Here are some benefits that intermittent fasting diets may provide:

  • A good way to lose weight
  • Boosts clear thinking and memory
  • Improves blood pressure and heart health
  • Improves physical performance due to loss in weight
  • Helps prevent obesity and diabetes
  • Reduces tissue damage
  • Enhances metabolism and increases longevity

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