Updated: Sep 10
If you’re looking to lose weight and burn fat, then you may have considered intermittent fasting. This has been an increasingly popular method of dieting lately, but many people don’t understand how it works or what the benefits are over other types of diets. In this blog post, we’ll outline how to get started with intermittent fasting and discuss how it can be the right diet plan for your body type and fitness goals.
Different Types of Fasts
Intermittent fasting includes a variety of different types, so it's important to find which one works best for you.
Popular intermittent fasting types include the 16/8 method, where you fast for 16 hours and eat within an 8-hour window.
We're comparing two different dieting styles - the 5:2 diet, where you eat normally five days a week and restrict your calories to 500-600 on two days; and the warrior diet, where you eat one large meal at night and fast during the day.
Start with Time-Restricted Feeding
The most widely used type of intermittent fasting is time-restricted feeding, or TRF.
It involves reducing your eating window to 8 hours or less.
This can be done by skipping breakfast, eating your last meal at 2 p.m., and not eating again until 10 a.m. the next day.
TRF has been shown to boost weight loss, improve insulin sensitivity, and increase levels of human growth hormone (HGH).
Intermittent fasting has become a popular way to lose weight, but it's more than just a fad diet.
This type of fasting can help you hack your metabolism for more energy and better health.
When done correctly, intermittent fasting can have amazing health benefits, including weight loss, increased energy levels, and improved brain function.
The Health Benefits of Fasting
When you fast, your body is able to focus on healing and repair instead of digesting food.
This can lead to a host of health benefits, including more energy, better brain function, improved digestion, reduced inflammation, and weight loss.
When To Eat During a Fast
You can eat during a fast, but the timing of your meals is important.
To get the most benefits from fasting, try to eat your last meal of the day at least three hours before you go to bed.
This gives your body time to digest and use the nutrients from your food.
Then, when you wake up in the morning, you’ll have fasted for at least 12 hours.
This is when your body will start burning fat for energy.
Fruit During a Fast
When you’re trying to lose weight, you might think that cutting out all food will help you slim down quickly.
But when it comes to intermittent fasting, you can – and should – eat fruit.
In fact, consuming fruit during your fast can actually help boost your metabolism and promote weight loss.
Here Are Some Examples Of Time-Restricted Eating Schedules
If you want to try time-restricted eating, start with a 12-hour window.
For example, you would eat between 8 a.m. and 8 p.m., and fast for the remaining 12 hours.
You can also try a 16-hour fast, which would involve not eating from 8 p.m. one day until noon the next day.
Another option is to eat all of your meals within an eight-hour window, such as from noon to 8 p.m.