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Intermittent Fasting for Weight Loss

1. 12-hour Fasting

This path is suggested for novices. Choose a 12-hour period during which you will refrain from consuming.

Include time spent asleep in the 12-hour fasting window. For instance, consume food from 6 a.m. to 6 p.m., and then abstain from 6 p.m. to 6 a.m. 

2. 16/8 Fasting

If 12-hour fasting does not produce results, it is recommended to increase it to 16 hours.

If you are new to fasting, begin with a 14-hour period. This can be accomplished by consuming your last meal at 8:00 p.m. 

3. 5:2 Fasting

Five days of normal eating and two days of fasting per week will prevent you from missing many meals. 

Choose two distinct days to reduce caloric intake to 500 calories for women and 600 calories for males.

4. Weekly 24-hour Fast

Once or twice weekly 24-hour fasting is difficult, but many find it effective. 

Start by going without food from dinner to dinner, breakfast to breakfast, or lunch to lunch. 

5.  Alternate Day Fasting

Fasting every other day can be accomplished by consuming no food or by restricting calories to 500 for women and 600 for men. 

Due to the increased number of food-deprived days per week, it may be difficult to maintain.

6. The Warrior Diet

This strategy involves fasting in the morning and having a large supper in the evening, or vice versa. 

The only permitted daily food period is four hours. For the remaining twenty hours, you may only consume fruit and vegetable snacks. 

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