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Intermittent Fasting Diet: The Ultimate Guide

Intermittent Fasting Diet: The Ultimate Guide

by Zahra Ijaz · May 22, 2021

You might have heard the hype about the Intermittent Fasting Diet and the Keto Diet.
With the COVID-19 pandemic going on, people are gaining weight because of sitting and working from home.
You might have searched the internet for diet plans and have confusion about different diet plans.
But do not worry.
We have got you covered.
This is the Ultimate guide on Intermittent Fasting Diet, the methods, and Do’s and Dont’s of this diet.


Intermittent Fasting Diet

An intermittent fasting diet is a diet plan like other diet plans you might have heard about.
Like the Keto Diet which also aims at losing excess weight and improve overall health.

Many people suggest different weight loss tips and many of them involve cutting out excess carbs in your diet, limiting the amount of sugar either in beverages or sweets, and eating healthy.

intermittent fasting diet

In simple words, an Intermittent fasting diet is a type of diet that involves different forms of fasting.

You can choose this method that suits your lifestyle. your convenience, medical history, and physical appearance. Thus, if you are an obese adult, you can use this diet to lose excess weight in order to avoid developing medical conditions.

The benefits of an Intermittent Fasting diet are to improve overall health, reduce insulin levels, simplify lifestyle, and lose excess fat.

Do you need to fast for longer periods of diet?

The answer is No!

In this fasting diet, you will have to fast for the short term with either no food or a low intake of calorie-deficit food.

There are different methods of intermittent fasting.

Let us dig right into them.


Methods of Intermittent Fasting

There are different methods of Intermittent Fasting Diet and you can choose depending on your lifestyle, convenience, and physical appearance.

Moreover, these diet plans do not aim to starve you, however, they aim to reduce the calorie intake and fewer amount carbs you take.

methods of intermittent fasting

There are 6 methods of Intermittent fasting. These are:

  • The 16/8 Method
  • Eat Stop Eat
  • The Warrior Diet
  • The 5:2 Diet
  • Alternate Day Fasting
  • Spontaneous meal skipping

The 16/8 Method

This is a time-restricted eating regime where you intake food for 8 hours of a day while observing fast for 16 hours.

This method is also known as the Leangains method.

In this method, you can take 2 to 3 meals during 8 hours of eating window or eating periods while you fast during the rest of the day.

16/8 method

However, while observing the fast, you can take water, or no-calorie drinks, or Black coffee. This helps you to reduce the feeling of hunger.

People who are early risers and like to have a regular routine of breakfast find this diet difficult.

However, once you get into this type of diet, you can easily observe it.

Moreover, take healthy food during your non-fasting hours as it will help you feel full.
Avoid junk food or food that is high in calories or carbs.

Eat Stop Eat

In this type, you can fast once o twice in a week.

When you intend to follow this method, you will observe the fast from 12:00 am from day one to 12:00 am off the next day.

This counts for a 24-hour diet.

This diet plan was formulated by Brad Pilon who was a fitness expert.

low calorie diet

During the fasting hours, you can take water, black coffee, or a zero-calorie beverage, however, solid food intake is avoided.

For example, you can take a meal at 6:00 pm and fast till 6:00 pm the next day.

It is important that during this diet, you take care of your food intake as you normally do in non-fasting periods. This means eating healthy food, with a low-calorie intake.

Most often, people find it difficult at first, however, you can start off with 15 or 16 hours of fasting and then increase the dating hours as per your convenience.

Warrior Diet

In this type of diet plan, you restrict your food intake to raw vegetables and fruits and make a whole meal by the end of the day.

It generally involves eating raw fruits and vegetables and you can take a whole meal at night.
It is one of the popular forms of diet and is quite similar to the paleo diet.

The 5:2 Diet

In this method, you can have a normal eating routine for 5 days of the week, however, for the rest of the days, you reduce your calorie intake to 500-600 calories.

This diet is known as the Fast Diet and was formalized by British journalist Micheal Mosley.

Moreover, on the basis of gender, Women should take 600 calories while Men can take 500 calories on fasting days.

5:2 diet

For Example, you can take healthy food during non-fasting days, while restricting your diet to low calories or dividing the meal portions to 250 or 300 calories per meal in the fasting days.

Alternate Day Fasting

This involves fasting on alternate days of the week.

For example, you can fast on Sunday, and have a healthy meal on Monday and so on.

There are different versions of the Alternate Day Fasting method, and one of them is taking 500 calories during the fasting days.

However, the pitfall of this type is it an extreme method and you can feel extreme pangs of hunger while going to bed.

Spontaneous Meal Skipping

Spontaneous meal skipping involves skipping one meal or two on purpose.

However, you can do so as per your intentions because our bodies are not made to survive long periods of starvation.

Instead, if you want to take up this method, you can skip one meal in a day and take two healthy meals.

For example,e you can skip breakfast and take lunch and dinner.


Do’s And Dont’s of Intermittent Fasting

While eating during the non-fasting hours, you might want to eat everything you can get your hands on, however, it won’t do any good.

It is important, that you take a healthy meal during the no-fasting hours, limit your sugar intake and take a calorie deficit diet.

Learn more about the do’s and dont’s of Intermittent fasting in the section below:

do's and dont's

Do’s of Intermittent Fasting Diet

While Intermittent Fasting helps to improve your overall health and reduce your excess fat, it is important to keep the following rules in mind:

Eating normally does not mean a high-calorie diet or food, however, it means taking a calorie-restricted diet.

healthy diet

When you are not eating food, you can take coffee, water, or zero-calorie beverages.

Try adding leafy greens, whole grains, healthy fats, and lean protein to your meals.

Dont’s of Intermittent Fasting Diet

The dont’s of Intermittent fasting is:
Avoid calorie-dense foods and those that contain a high amount of sugar, fat, and salt.

Do not take snacks like chips or microwave popcorn.

unhealthy diet

Avoid foods that have added sugar. Like processed foods and drinks.

Don’t consume sugary foods like candies, cake, cookies, sauces and ketchup, cereals, granola bars, or fruit juices.

Ideal Candidates for Intermittent fasting

Losing weight is the primary goal of this type of fasting, however, consider the following:

In case you want to maintain your blood sugar, insulin, and cholesterol levels, you are an ideal candidate.
This diet allows you to maintain them.

Studies show that an intermittent fasting plan also helps to fight chronic diseases.

ideal candidates

This diet involves a calorie deficit diet, therefore, you are able to maintain your sugar level.

As a result of intermittent fasting, there is an increase in hormones your brain produces, brain-derived neurotrophic factor, BDNF, which helps to promote new cell growth.

Skip this Diet if

One should skip this diet if :

An individual suffering from diabetes, or type 2 diabetes.

If your daily routine or lifestyle does not match with this pattern of diet, do not consider taking it.

In case you are taking medications, consult your doctor or dietician.

Women who are pregnant or breastfeeding, should not consider taking this diet.

Moreover, If you are not able to restrict your calorie intake during nonfasting days and munch on everything, then fasting is not recommended.

Possible Side Effects

This diet pattern is not for everyone. Moreover, it can sometimes lead to eating disorders.

Some of the possible side effects are:
You might feel pangs of hunger while fasting and it can lead to excess intake of high-calorie food.

Some people might feel agitated or tired during this diet.

possible side effects

Moreover, your body needs time to adapt to new changes, therefore, you need to be patient.

In case you are taking medications, consult your doctor before starting this diet.
This is particularly important if:

  • Diabetic
  • Low blood pressure
  • Irregular changes in blood sugar levels
  • Medications for chronic or fatal diseases
  • Conceiving or breastfeeding
  • have a history of Amenorrhea

Thus, it is important to seek medical advice in case of the above medical issues.

The Take-Away

There are different changes your body goes through when observing Intermittent Fasting. Moreover, we often skip a meal or two during our daily routines.

The ultimate goal of this diet is to improve overall health and lose weight. However, if you are taking food that is high in calories, sugar, and carbs, then it won’t do any good.

The key to a successful diet is taking healthy food, that contains whole grains, fruits, vegetables, and lean meat, moreover, in case you feel hungry, you can take water, coffee, or zero-calorie beverages which helps to reduce or suppress hunger during the fasting hours.

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