Intermittent fasting is a great way to lose weight and improve your body composition. This method of dieting involves fasting for a period of 14 to 36 hours at a time. Fasting periods are also counted as you sleep. Therefore, if you have dinner at 7pm, by 9am the following day, you have already completed a 14 hour fast. Fasting has proved to have many benefits, which include improving the body’s responsiveness to insulin, reduction in cravings and hunger. Here are a few intermittent fasting methods explained:
Leangains: this method involves a 14 hour for women and 16 hour for men. When on a fast you can consume black coffee, diet sodas and sugar free gum. Once the fasting window is complete, you can feed within your 10 hour window. Most people find it easier to fast after dinner and as they sleep.
Eat stop eat: this method involves fasting for a period of 24 hours once or twice a week. You can consume black coffee and diet beverages during your fast. Once your fast is complete you can eat your regular meals.
The warrior diet: this involves a 20 hour fast and one large meal at night. Within the 20 hour fasting period you can consume small amounts of fruit, juice and protein. In the 4 hour eating window, you are allowed to eat mainly protein, vegetables and fats.
Up day down day: this method involves eating 1/5th of your total calories one day and eating like normal the next. For example if you eat 2000 calories on a normal day, on a “down day” you will consume 500.