The intermittent fasting method

What is the origin of intermittent fasting?

intermittent fasting is a form of Nutrition based on human nature.Our ancestors did not have set meals such as breakfast lunch and dinner.

We are genetically programmed to go without food for long periods of time and not just that our bodies and health benefits greatly from this break from eating.

How does intermittent fasting work?

with the intermittent fasting, you do without food several times a week for a limited period of time and give your body some time out.

This break stimulates process in your body that help you lose weight strengthen your health and increase your well being

Who is intermittent fasting suitable for?

Basically every adult can fast. Pregnant and breastfeeding women are excluded , as their bodies has special needs during this time.

The following groups of people should check with their doctor whether intermittent fasting is an option for them:

chronically ill people (including type 1 and 2 diabetes ,liver, kidney or heart disease, gout, etc.)

Intermittent Fasting: 4 Different Types Explained

1. The twice-a-week method – 5:2

This approach to IF focuses on capping your calories at 500 for two days a week. During the other five days of the week, you maintain a healthy and normal diet.

On fasting days, this approach usually includes a 200-calorie meal and a 300-calorie meal. It’s important to focus on high-fiber and high-protein foods to help fill you up, but to also keep calories low when fasting.

You can choose whichever two fasting days (say, Tuesdays and Thursdays) as long as there is a non-fasting day between them. Be sure to eat the same amount of food you normally would on non-fasting days.

2. Alternate day fasting

This variation involves “modified” fasting every other day. For instance, limit your calories on fasting days to 500 ― or about 25% of your normal intake. On non-fasting days, resume your regular, healthy diet. (There are also strict variations to this approach that include consuming 0 calories on alternate days instead of 500.)

Interesting finding of note: One study showed people following this pattern of IF for six months had significantly elevated LDL (or bad) cholesterol levels after another six months off the diet.

3. Time-restricted eating (example: 16/8 or 14/10 method)

In this option, you have set fasting and eating windows. For example, you fast for 16 hours of the day and are able to eat for only eight hours of the day.

Since most people already fast while they sleep, this method is popular. It’s convenient as you extend the overnight fast by skipping breakfast and not eating until lunch. Some of the most common ways?

• 16/8 method: Only eating between 11 a.m. and 7 p.m. or noon and 8 p.m.
• 14/10 method: Only eating between 10 a.m. and 8 p.m.  

This method of IF can be repeated as often as you’d like or even done once or twice a week – whatever your personal preference is.

Finding the right eating and fasting windows for this method might take a few days to figure out, especially if you’re very active or if you wake up hungry for breakfast.

“This form of fasting is a safer bet for many people who are interested in trying IF for the first time,” says Taylor.

4. The 24-hour fast (or eat: stop: eat method)

This method involves fasting completely for a full 24 hours. Often times, it’s only done once or twice a week. Most people fast from breakfast to breakfast or lunch to lunch. With this version of IF, the side effects can be extreme, such as fatigue, headaches, irritability, hunger and low energy.

If you follow this method, you should return to a normal, healthy diet on your non-fasting days