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Truth About The 3 Types of Intermittent Fasting

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  April 09, 2021

During Ramadan, fasting is one of the five pillars of Islam. Our Muslim brothers and sisters will go through a consistent pattern of fasting every day for a month before they break the fast and welcome the arrival of Hari Raya Aidilfitri. 

 

If you think fasting is only for religious purposes, then you are sadly mistaken!

 

Intermittent Fasting (IF)

 

An emerging phenomenon in the weight loss world called Intermittent Fasting (IF) is escalating into a mainstream health and fitness trend. Remember back in my 15 random facts about me article, I mentioned that I successfully discarded quite some pounds?

 

The secret is IF, where I alternate between a pattern style of eating and fasting!

 

There are several approaches to it in the weight loss world, but each approach ultimately comes down to your own preference and adaptability. In this article, we will cover the 3 most widespread types of intermittent fasting.

 

Disclaimer: All fasting methods are associated with some natural risks. If you’re someone who is: at risk for hypoglycemia, suffering from chronic disease, pregnant, or a child, then IF is NOT safe for you!

 

  1. The time restricted eating method

This option requires you to set your eating and fasting windows. Take for instance, one of the most popular methods- the 16/8 method where you fast for 16 hours of the day and are able to eat only during the interval of those 8 remaining hours.

 

This method is typically the safest bet for starters who are just getting into the world of fasting as it can be conveniently done while you extend your overnight fast (from sleeping) and not eating until lunch the next day. Some common methods are:

  • The 16/8 method: Eating window: between 11 a.m. and 7 p.m. OR 12 p.m. and 8p.m.
  • The 14/10 method: Eating window: between 10 a.m. and 8p.m.

 

Depending on personal preference, the time restricted eating method can be repeated as often as you’d like to fit your own lifestyle. Particularly active people or people who wake up wanting breakfast can do this once or twice a week.


 

  1. The twice-a-week method

Known also as the 5: 2 method, as the name itself implies, you only fast 2 out of 5 days in a week by keeping track of and capping your calories intake at 500 for the fasting 2 days. 

 

In the course of fasting days, this method calls for you to include a 300 and 200 respectively calorie meal, putting an emphasis on high fibre and high protein food to help load you up. The remaining five non-fasting days are days for you to maintain a healthy and balanced diet.

 

Choosing any two out of the five days in a week as your fasting days are fine as long as there is a non-fasting day between your two fasting days (say, Monday and Wednesday).


 

  1. The 24-hour fast method

Compared to the others this method entails a significantly more extreme full 24 hours fasting process whereby you eat, stop then go back to eating again. It is commonly done only once or twice per week, as the side effects can be quite severe depending on individuals. Some of the regular side effects involved: fatigue, hunger, headaches and low energy.

 

If you want to follow this method, be sure to return to your regular diet on your non-fasting days!

 

Keynote

 

Intermittent fasting is not some sort of magic potion that can make you lose weight in a day. Whether you’re opting for a low-carb, keto, high protein or any kind of diet; at the end of the day, it all boils down to the quality of your calories and your intake while following the IF rules.

 

You can’t stuff your face with french fries five days a week while eating healthy and fasting only on the two remaining days then expect to see some bizarre results right?

 

Be aware of what you’re getting into before signing up for IF. As previously mentioned, IF is not a magic potion. It has some side effects and risks. You can’t expelliarmus your calories in just a poof, it takes willpower and persistence. 


 

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