Skipping meals can force your body to burn stored fats. Intermittent fasting is becoming popular due to its effectiveness in healthy weight loss. Besides, it improves the metabolic health and can help prevent obesity and some other health conditions. This intermittent fasting diet schedule not only allows you to consume fewer calories but also healthier foods. Food intake is restricted to the “feeding window.”
There are several intermittent fasting diet schedules. However, you have to choose a plan that will be suitable for you. A look at the existing methods will enable you to make the right choice.
The 16/8 program or Lean-gains method
This intermittent fasting diet schedule involves fasting daily for 16 hours and eating during a specified period of 8 hours. Alternatively, some people opt for a 14/10 plan. You can fix your meals within the 8-10 hours feasting window. It is advisable for women to fast for 14 hours while men can fast for 16 hours. This dieting pattern is the most popular method of intermittent fasting.
The 16/8 schedule is simple as you can avoid eating after dinner and skip breakfast. Then you can fast until lunch the next day. Despite its simplicity, this dieting plan may not be suitable for individuals that cannot endure hunger in the mornings. Such people can break their fasting on time, provided they maintain the duration of the feeding window. Drinking water or any calorie-free beverage can reduce hunger pangs while fasting.
Eat Stop Eat
Individuals who choose this method fast for 24 hours once or twice a week. intermittent fasting diet schedule may be difficult for beginners. They can fast as long as they can for a start. Gradually they will extend the fasting to the required duration. You can take calorie-free beverages during the 24 hours break from eating.
The intermittent fasting schedule diet doesn’t change from the usual meals. Many people prefer ending their fast at mealtimes. However, some individuals break the fasting with a snack before a meal. This dieting plan is flexible. You can adjust the fasting and feeding windows to suit your schedule.
The 5:2 dieting pattern
This method involves fasting for two days every week. You can consume the usual meals on other days of the week. The intermittent fasting schedule diet limits calorie consumption to 500-600 on the fasting days.
Alternate-day intermittent fasting diet schedule
This plan involves avoidance of solid food every other day. Some versions of the plan allow consumption of about 500 calories on the fasting days. This play may not be the best option for beginners. They may not endure hunger to stick to the schedule. However, they can take meal replacement shakes at intervals during the fasting days to reduce hunger. This solution is allowed only for two the initial two weeks.
Warrior diet schedule
The feeding period for this type of intermittent fasting is only at night. The dieting pattern allows you to eat during a 4-hour window while the fasting lasts for about 20 hours. The intermittent fasting schedule diet allows you to consume small amounts of fresh juice, raw veggies or fruits while fasting. You may include a few servings of proteins, but you only eat a regular meal at night.
Choosing any of these intermittent fasting schedules will help you to maintain wealthy health loss. It may not be easy to integrate fasting into your dieting plan. Gradually, your body will adjust to the pattern.