A time-restricted eating pattern is getting serious significance every year. It is surely because it has lots of benefits, playing a colossal role in human longevity. This influence for perpetuity is called Intermittent Fasting. You probably have heard about this term before, but if you haven’t, the name suggests itself better.
What Does Intermittent Fasting Mean?
Intermittent fasting is getting adequate hype as it’s not a usual eating plan. It’s certainly more than that. The term INTERMITTENT means not constant, so you have to eat in a specific duration of time without caloric restriction. And FASTING means you have to take a stupendous break in between meals.
Intermittent Fasting Forms
There are different forms of IF. These include 16:8, 14:10, 12:12, 20:4, 23:1, 18:6, 5:2, ADF’s, ESE’s, warrior diet and meal skipping. Take into consideration, IF is assuredly not a diet, yet it’s a lifestyle. You’re the owner of the car(body), now you have to choose whether doing a diet or adopting a lifestyle is better. Let’s discuss keenly these forms of intermittent fasting.
16:8 Leangain Protocols
This is one of the most common manifestations of intermittent feeding patterns. Its name has been given by Martin Berkhan. Actually, this timing ( fast for 16 hours: eat for 8 hours) has been suggesting by him. This pattern is helpful for
- Weight loss
- Precisely, fat loss
- More concentration
- Improving Mental Power
- Longer life span
- Healthy Body
But it depends on what you give to your body. If you eat processed, junk, fast foods; then unquestionably it won’t work for you.
14:10 The Weight Maintainer
Fast for 14 hours, and feed for 10 hours. This pattern is not extensible for fat loss. But to maintain the lean body mass is what it does. It promotes good health side to side. If you are afraid of starting IF, choose this pattern first. Eat clean and be consistent.
12:12 Usual Game
This form of intermittent fasting is the one you are probably following right now that is your usual form of eating pattern. This pattern doesn’t bring any helpful effects to your body, so should not opt for this option, if struggling to lose fat.
18:6 The Tougher End
Now here is the complexity of IF starts, in this pattern, you can eat for 6 hours only and there would be a fast of 18 hours. It’s not implementable for everyone, as it’s quite difficult to follow. To shred pounds faster than ever before it’s the best option as it mobilizes fat and lowers insulin levels.
20:4 The Extreme Fat Cutter
For this, you fast for 20 hours and eat for only 4 hours a day. That’s why it is termed as the “extreme”. This is the pattern to initiate AUTOPHAGY of the body cells which is self-cleansing and recycling of junk. It works best if you take lower carbs and also do some HIIT training alongside. But with this, make sure to sleep more as your body might be deprived of certain essential minerals/vitamins.
23:1 OMAD Diet
Technically speaking, in this fasting pattern, you can eat for one hour but doctors say to eat just one meal a day, not for the whole hour. Trust me, if you go on this pattern, you can save a lot of money. But it is not possible for everyone to follow in the long run. It is supreme of all. Besides this, your body actually starts producing growth hormone, and yes you will lose a lot of weight with this diet.
5:2 Fast Diet
The pattern of IF is modified into 5:2 by Journalist Michael Mosley. According to this diet, a person remains on a normal eating plan for 5 days and fast for 2 days. Those fasting days can be adjusted anywhere between the feeding days. On the fasting days, you can only have soups and green tea/green coffee. While the other 5 days, you can follow the 16:8 pattern or any other one according to your convenience.
By following this scheme of feeding, you may or may not be able to lose some weight. Though you can easily maintain your healthy weight by following this, allowing your body to work on some fat during the fasting days.
Adf is alternate-day fasting. During this plan, you can eat for one whole day following other patterns of 16:8, 14:10, or 12:12 and then need to fast for another day. You can continue it as long as you want to reach your desired goals. On the fasting day, you can have only 25% of the total caloric intake that is 400 calories for women (1500 calories) and 500 calories for men (2000 calories). Adf brings pretty satisfying results for sound health if observed regularly.
ESE is an eat-stop-eat pattern of intermittent fasting. This is not a good recommendation for persons searching for weight loss diet plans. In this, you have to keep a full 24 hours fast once or twice every week. For example., if today you ate your dinner at 7 pm, the next day you can only eat or drink anything at 7 pm. It will certainly not help you in reaching weight loss goals. But if you want to keep a fast for internal cleansing, do try it.
Warrior diet is presented by Fitness expert Ori Hofmekler. This is not a popular pattern of IF and there are not so much researches on this topic but it can be followed by anyone. Does it bring great effects on your body? Well, not a clear answer. Therefore, in this diet, you just have to eat fresh fruits and fresh vegetables for the whole day. And then for one hour window, you can have a giant meal comprising of favorite and nutritious foods. But if you eat processed or fatty foods, surely all your effort will go to waste.
Meal Skipping Pattern
This pattern indicates what 90% of the world’s population usually do i.e., “skipping meals”. According to this diet, you should skip your one meal every alternate day or any time of the week. It does not bring so satisfactory results, as in one time you skip a meal, and in other, you eat a massive pizza slice. You got the idea, right? But according to researches, a person should try skipping his/her meals for a longer life span. Eating less makes your body actually more active and energetic.
The major pros of IF lie in the timing windows, you can select whichever fasting period and eating period you would like, depending on your schedules and comfort. To lose weight or fat, it’s best to do a workout in the fasting period, as in the fast stage you can only have drinks like water, green tea, green coffee, black tea, black coffee i.e., all zero-calorie drinks.
You might be intriguing, which IF pattern works best for you? Well, the answer depends on your goals. If you want to lose pounds, go for extremes, if you want to maintain a healthy weight, there are other options available too. I prefer 16:8 for the rest of my life picking it up as a lifestyle habit.