![]() The biggest reason many opt for IF is because it is believed to help with weight loss. Some people don’t do well limiting their eating time to short periods, such as with the 20:4 Alternate-Day IF method, while others may thrive on this because it benefits their current lifestyle or schedule. Some might argue it is whatever works best for the individual. The jury is out regarding the most effective form of IF. This also depends on what it is considered most effective for.įor example, some argue that the Eat Stop Eat method is the most effective IF method for weight loss while other research shows more support for Alternate-Day fasting in the form of 16:8 to be more effective for blood sugar management. The research is mixed on what form of IF is considered the most effective. Alternate-Day FastingĪs you might have guessed, alternate-day fasting rotates periods of eating with periods of fasting with a goal to fast every other day. Each fasting day will last 24 hours at a time. Eat Stop EatĮat Stop Eat is a form of fasting that you can do once or twice per week at your discretion. The 5/2 form of IF is more lenient and involves eating normally for 5 days out of the week and fasting for 2.ĭuring this fasting time, you are still able to eat however, you are limited to no more than 500-600 calories per day. It’s a more restrictive form of IF that can severely reduce overall caloric intake throughout the day. ![]() Similar to 16:8 fasting, 20:4 involves a 20-hour fasting window and only a 4-hour eating window. Let’s say someone may IF from 8 pm to 12 pm and then be able to break their fast and have meals between 12 pm and 8 pm each day. Time-restricted IF involves fasting at a specific time and eating at a specific time.įor example, 16:8 time-restricted eating is when you fast for 16 hours and then have an 8-hour window for eating. Some of the most well-known and well-researched IF forms include Time-Restricted Eating, 5/2, Eat Stop Eat, and Alternate-Day fasting. The differences are usually limited to the eating and fasting ratio each day or each week. Different Types of IFĪs mentioned above, there are many different forms of IF. Most fasting windows can extend between 12 to up to 40 hours at a time. Some forms of IF do allow low-calorie foods during fasting periods while others are more strict to avoid prematurely breaking the fast before the set time. IF is also believed to help balance out hormones and metabolism as we rotate between a fed-fast state.ĭuring fasting periods you are limited to no foods, only water, and sometimes black coffee or tea and other non-caloric beverages. This process can reduce total calorie intake without changing the types of foods you are eating. ![]() ![]() Intermittent fasting (IF) is a type of eating pattern that involves periods of fasting and periods of eating.Īlthough it is normal to go through periods of fasting during the time that we are asleep, IF uses strategic fasting and eating cycles. Like any diet pattern, there are pros and cons.īelow is an unbiased look at intermittent fasting, the differences between types, what the research says, and more. Intermittent fasting has become a popular topic in the health and wellness community but no one seems to know for sure if we should or should not be doing it. ![]()
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