Top 5 Popular Ways to Do Intermittent Fasting

Top 5 Popular Ways to Do Intermittent Fasting


Intermittent Fasting

Weight loss

Many people are looking for ideal ways to lose excess body weight, to reach the ideal body weight, so they follow many diets in an attempt to get rid of excess weight, and not every diet is required to be successful and to ensure the loss of excess weight while maintaining the health of the body, it must be controlled In the calories that a person eats in food with the increase in physical exertion that he does, and to ensure the continuation of weight loss, lifestyle modifications and adjustments to wrong health habits must be adhered to constantly, and the person must find a good motive that encourages and motivates him to lose weight, and sets goals realistic; Like losing only 0.5-1 kg of weight per week so as not to get frustrated, and care must be taken to eat healthy food that is low in calories has a good taste and gives the body the nutrients it needs.

intermittent fasting diet

The intermittent fasting diet is one of the very healthy and beneficial diets for the body, which helps in losing weight in addition to many other benefits. This diet does not depend on preventing some foods and allowing others, such as; The usual systems, rather it depends on abstaining from eating for specific hours during the day or for specific days during the week, and switching between periods of eating and abstaining from it, which is what people did in ancient times when they were forced to fast for long periods, due to the difficulty of obtaining food, This made the body adapt to this system, allowing periods of fasting to pass without a problem, and this system is supposed not to affect the body's ability to make any effort or exercise; Except in the first period in which the body adapts and gets used to it, after which the person will not feel any fatigue or fatigue when exercising during the fasting period.

Types of intermittent fasting diet 

There is more than one means by which the intermittent fasting diet can be applied, such as the following:

Diet 16:8

The method is called Lean gains or losing fat and increasing muscle, and this method depends on fasting for 14-16 hours a day, and eating food in only the remaining 8-10 hours of the day, and during these hours a person can eat two or three meals according to his desire, and this system is similar to Fasting the month of Ramadan, and it can be easily implemented, by refraining from eating after dinner, all night and then missing breakfast; If dinner is at eight in the evening, the person will not eat any food until twelve o'clock the next day. People who do not usually eat breakfast can easily follow this system, but those who are accustomed to eating breakfast early every day may struggle in the early days to implement it.

A person can drink water, coffee and non-carbonated drinks during the fasting period, which may help him overcome the feeling of hunger a little, but during eating hours, be careful to eat healthy and useful food, eating fast and fatty meals, will certainly not help in losing weight, the more Food low in carbohydrates whenever appetite decreases during fasting hours and the feeling of hunger is delayed until 16-19 hours of fasting have passed.

Diet 5:2

The idea of ​​this system depends on a person eating everything he wants for five days of the week, then committing to eating about 500 calories for women and 600 calories for men on the remaining two days. Fasting during these two days does not mean abstaining from eating completely or abstaining from eating Food for a specific period of time, but a person can divide his calories into two small meals.

Diet Eat-Stop-Eat

This method depends on fasting for 24 continuous hours once or twice during the week, and fasting begins after finishing dinner at eight o’clock for example until eight o’clock the next day, or from lunch to lunch or from breakfast to breakfast, during fasting hours you can drink water, coffee and drinks The other is with abstaining from eating solid foods, and this method may be difficult for some people due to the long hours of fasting, so it is possible to start with the 16/8 method and then move to this method.

Diet switch between days

This method is based on fasting one day, and breakfast the next day, and allows eating a maximum of 500 calories during the fasting day. This method is not preferred for people who are beginners in intermittent fasting, because of its difficulty compared to other methods.

warrior diet

The warrior diet is based on eating small meals of fruits and vegetables throughout the day, then eating a large meal at night, or in other words, fasting throughout the day and breakfast at night within a maximum of four hours. This method is one of the most popular ways for followers of the intermittent fasting system.

Intermittent fasting diet benefits

The intermittent fasting diet has many benefits for the body in addition to losing excess weight : 

  • reduces the level of the hormone insulin in the blood; It is responsible for storing fat in the body.
  • It increases the body's sensitivity to insulin, protecting the body from diabetes.
  • Reduces the level of sugar in the blood, and the level of cumulative sugar.
  • Reduces systolic and diastolic blood pressure, and reduces inflammation in the body.
  • It helps the body protect itself from disease and delays aging.
  • The level of growth hormone in the body increases a lot, which stimulates muscle growth, and helps the body to consume fat.
  • It stimulates the process of autophagy in the body, that is, the breakdown and digestion of old body cells, and their replacement with new cells.
  • It helps in the good control of metabolic syndrome and diabetes.
  • It extends life, protects nerve cells in the body, and maintains their health.
  • Improves gastrointestinal diseases.
  • It lowers the level of harmful cholesterol of all kinds and lowers the level of triglycerides in the blood, which leads to a reduced risk of heart disease.
  • Increases the percentage of antioxidants in the body.
  • Reduces psychological stress.

Disadvantages of intermittent fasting

Intermittent fasting does not cause any side effects for healthy, well-nourished people, but at the beginning of following the system, a person may suffer from physical lethargy, and slight mental confusion until the body adapts, and gets used to this system, and a doctor should be consulted before starting to follow this system for people who suffer From certain health diseases or some disorders that may put them at risk when fasting, such as; Breastfeeding women, pregnant women, women and men planning to become pregnant and have children, people with diabetes, people who have difficulty regulating blood sugar levels, people with low blood pressure, people taking certain types of medication, people with eating disorders, people who are overweight low.