- 16/8 Method: This method involves fasting for 16 hours a day and restricting your eating to an 8-hour window. For example, you might eat between 12:00 PM and 8:00 PM and fast from 8:00 PM to 12:00 PM the next day.
- 5:2 Diet: In this approach, you eat normally for five days of the week and significantly reduce your calorie intake (usually around 500-600 calories) on the remaining two non-consecutive days.
- Eat-Stop-Eat: This method involves fasting for a full 24 hours once or twice a week. For example, you might finish dinner at 7:00 PM and not eat again until 7:00 PM the next day.
- Alternate-Day Fasting: With this method, you alternate between fasting days and regular eating days. On fasting days, you may consume very few calories or none at all.
- The Warrior Diet: This approach involves eating small amounts of raw fruits and vegetables during the day and having one large meal in the evening, typically within a 4-hour eating window.
If you are new to intermittent fasting, these 4 tips recommended by Harvard Health Publishing may help:
- Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats (a sensible, plant-based, Mediterranean-style diet).
- Let your body burn fat between meals. Don’t snack. Be active throughout your day. Build muscle tone.
- Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for the best effect, make it earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm, but definitely not in the evening before bed).
- Avoid snacking or eating at nighttime, all the time.
Side effects
The following are potential side effects of intermittent fasting:
- hunger, weakness, and tiredness in the beginning stages of the plan
- overeating or eating unhealthful foods during the 8-hour eating window due to excessive hunger
- heartburn or reflux as a result of overeating
If you are pregnant, breastfeeding or trying to conceive, you should not try intermittent fasting.
Intermittent fasting is not for everyone so it is important that you consult with your doctor before making any changes to your diet, especially if you are taking any medication or have any of the following:
- an underlying health condition, such as diabetes or low blood pressure
- a history of disordered eating
- a history of mental health disorders
Intermittent fasting has gained popularity for its potential health benefits, including weight loss, improved insulin sensitivity, better blood sugar control, and reduced inflammation. Some people also find it easier to adhere to than traditional calorie-restricted diets.
However, it’s important to note that intermittent fasting may not be suitable for everyone, and its effectiveness can vary from person to person. It’s essential to consult with a healthcare professional or registered dietitian before starting any fasting regimen, especially if you have underlying health conditions or are pregnant, nursing, or taking medications. Additionally, it’s crucial to maintain a balanced and nutritious diet when you do eat to ensure you meet your nutritional needs.