We all know the latest diets: fat-free, whole-fat, cabbage soup, six small meals, raw, unsweetened vegetables, gluten-free diets that have been shown to help you lose weight fast.
What if we say weight loss , better body structure, and feeling better overall have nothing to do with diet ? But sometimes skip meals. For some, intermittent fasting or a longer period, usually between 14 and 36 hours with little or no calories, can actually be much easier than you think, and the benefits are worth enduring hunger. If you think about it, we all fast every day, we just call it sleeping. Intermittent fasting means increasing the time of fasting and a little more awareness about the whole diet. But does it work for you too? And which method is the best example of its types?
The science of fasting
Since the 1930s, scientists have been researching the benefits of reducing calories without skipping meals. At the time, an American scientist showed that dramatic calorie reduction helped mice live longer and healthier lives. Researchers have recently found similar results for fruit worms, roundworms and monkeys. Studies have also shown that reducing calorie intake by 30 or 40% (no matter how it is done) can increase life expectancy by a third or more. In addition, available data suggest that limiting food intake can reduce the risk of many common diseases. Some believe that fasting can also increase the body’s response to insulin, which regulates blood sugar, and help control hunger and reduce cravings.
Try 5 of the most common intermittent fasting practices to take advantage of each, different methods can work best for different people. “If you force yourself to follow a certain pattern, it won’t work,” says Nia Shank, a trainer and fitness expert . Choose a way that makes your life easier. Otherwise it will not be tolerable for you, the benefits of your fasting will not be short-term and continuous work will not be possible.
So what is the first step to get started? Each method has its own rules and discusses how long to fast, what to eat during fasting, and what to eat after fasting. In the following, we will mention five of the most famous methods and basic principles of how they work. Remember, intermittent fasting is not for everyone, and people with any health condition should consult their doctor before changing their routine. Also note that personal goals and lifestyle are key factors in choosing a way of fasting.
Started by: Martain Berkhan
Effective for : Those who go to the gym and want to lose body fat and build muscle.
How it works: Women fast for 14 hours and men for 16 hours a day and then eat for the remaining 8 to 10 hours. You do not consume any calories during the fasting period, however black coffee, calorie-free sweeteners, diet drinks and sugar-free chewing gum are allowed. There is also no problem in pouring milk into coffee. Most experts know this type of fasting from night to morning and believe that fasting should be broken about 6 hours after waking up. This program is compatible with everyone’s lifestyle, but it is important to maintain a consistent eating plan. “Otherwise, the body’s hormones will start to secrete out, making it difficult to continue the fasting process,” says Barkan.
It all depends on the type of food, the time consumed during the program as well as the time of exercise. On exercise days, carbohydrates are more important than fats. On rest days, fat intake should be higher. Protein intake should be high almost every day, although these vary depending on goals, gender, age, body fat, and activity level. Regardless of your specific schedule, whole unprocessed foods should make up the majority of your calorie intake. However, when you do not have time to eat, a balanced dietary supplement or protein is acceptable.
Benefits: For many: The highlight of this program most days is that you can really eat at any time of the 8-hour meal period you want. “Most people limit it to three meals a day (because we’re used to eating this way,” he says.)
Disadvantages: Although there is a lot of flexibility when it comes to eating, this method has specific instructions for what to eat and what not to eat, especially when it comes to exercising. A strict diet plan and planned meals during exercise make it a bit difficult to stick to the diet.
۲. Eat, not eat, eat
Started by: Brad Pilon
Effective for: Healthy eating for a tremendous boost
How it works: Fasting for 24 hours, once or twice a week. During the 24-hour fast, what creator Brad Pilon calls the 24-hour fasting meal, no food is consumed, but you can drink calorie-free beverages. After the fast is over, you will eat normally. Pilon says, act like when you are not fasting, some people should end the fast with a big meal at the normal time of eating, while for others it is good to end the fast with a snack in the evening. According to him, do what is best for you and set the time as your schedule changes.
The main logic? Eating this way will reduce your calorie intake without limiting what you can really eat. Be.
Benefits: Although not eating for 24 hours may seem like a long time to eat, the good news is that the program is flexible. You should not continue completely or without food at first. Continue on the first day as long as you can without food, and gradually increasing your fasting time will help regulate your body. Pilon recommends starting the fast when you are very busy and on a day when you are not forced to eat anywhere.
Another advantage? No food is forbidden, there are no calorie counts, weight loss foods or dietary restrictions, which makes it easier to continue. “It’s not free forever,” he says. You still have to eat like an adult. It’s all about balance. You can eat whatever you want but not in large quantities.
Disadvantages: Without food for 24 hours can be very difficult for some, especially at first. Many people who struggle with long periods of malnutrition report annoying symptoms such as a nervous breakdown, headache, fatigue or malaise, and anxiety, although these side effects may diminish over time. Also, a long period of fasting can be more tempting to have fun afterwards. This is easily fixed. But self-control requires a lot, which of course many people do not have.
3. Warrior regime
Started by: Ori Hofmekler
Effective for: People who like to follow the rules. جانسپار.
How does it work? Warriors in training can expect about 20 hours of fasting a day and eat a large meal every night. What you eat and when you eat that great meal is the key. The philosophy of this method is based on eating the nutrients needed by the body in line with the rhythms of the day and night, and some people are night eaters who are inherently programmed to eat at night. The fasting phase of the warlord regime is, in fact, beyond “bound to eat.” During the 20 hours of fasting, you can eat a few small meals of raw fruits or vegetables, fresh fruit juices and a small amount of protein if you wish. The nervous system is supposed to align with the “fight or flight” mode, which aims to promote alertness, increase energy, and stimulate fat burning.
The four-hour eating valve, what Hofmekler refers to as the “overeating” phase, opens at night to strengthen the nervous system and align it to help heal, promote relaxation, relaxation, and improve gastrointestinal function. It also allows the body to use the nutrients it uses to regenerate and grow. According to Hofmekler, eating at night may also help the body produce hormones and burn fat during the day. During these four hours, the order of what you eat is also in order of importance to specific food groups. Hofmekler says start with vegetables, protein and fat. After finishing those groups, if you are still hungry, you should add some carbohydrates.
Benefits: Many people prefer this diet because they are still allowed to eat very small snacks during the fasting period, which makes it easier to complete and continue the diet. As the practice explains, many people who have tried this type of fasting report increased energy levels and decreased fat levels.
Disadvantages: Although eating a few small snacks is better than not eating any food for more than 20 hours, the do’s and don’ts of dietary instructions can be difficult to continue for long periods of time. Strict planning and dieting can also interfere with social gatherings, which can be very difficult for some. In addition, eating a main meal at night, while following strict instructions on what to eat and in what order, can be exhausting, especially for those who prefer not to eat large meals late.
4. Lose fat forever.
Started by: John Romaniello and Dan Go
Effective for: Club of mice who love the days of cheating.
How it works : Not completely satisfied with the diets listed above? This method contains the best parts of the methods mentioned above and combines them all into one program. Plus, it has a cheating day every week (great!) With a 36-hour diet (which may not be great for some). After that, the rest of the seven-day cycle is divided between different fasting programs.
Romaniello and Go suggest that you place the longest fasts in your busiest days, allowing you to focus fully on your mental abilities and avoiding the focus on potential hunger. The program, which can be purchased online, also includes training programs (using body weight and free weights) to help participants achieve maximum fat loss in the simplest possible way.
Benefits: According to its creators, although everyone is fasting every day, during the hours when we do not eat, most of us act very casually, which makes it harder to get rewards. The Forever Fat Loss Program offers a seven-day program that the body can use to get the most out of the fasting period. (Plus, one day you have a complete cheat. Who doesn’t like this?)
Disadvantages: On the other hand, if you have trouble setting up a cheating day in a healthy way, this method may not be right for you. Also, since the schedule is somewhat specific and the eating / fasting schedule varies from day to day, following this method is a bit confusing. (Although the program comes with a calendar, it notes the daily fasting and exercise routine, which makes it easier.)
5. High and low diet
(Alias daily alternate diet or daily alternate fast)
Started by: Dr. James Johnson.
Effective for: Regular dieters who aim for a specific weight
How it works: Easy This way: Eat very little one day and then eat like a normal person. On low-calorie days, one-fifth of calories are consumed. So consume 2,000 or 2,500 calories on high days (for men and women, respectively) and 400 to 500 calories on fasting days (or low).
To make the lower days easier, Johnson suggests substituting liquid ice cream with a combination of different ingredients because they are fortified with essential nutrients and can be tasted throughout the day. Although liquid ice cream, which replaces meals, should only be used in the first two weeks of the diet, after that, you should start eating real foods on “low” days. The next day, eat naturally. And so on! (Note: If exercising is part of your daily routine, it may be more difficult to go to the gym on low-calorie days. It is wise to train as a coach these days or follow the sweet exercise sessions on normal calorie days. )
Benefits: The goal of this method is to lose weight, so if this is your main goal, take a closer look. According to the Johnson Low and High Diet website, on average, those who cut 20 to 35% of their calories lose about 1.5 pounds a week.
Disadvantages: Although this method is somewhat easy to follow, overeating on normal days can also occur easily. The best way to go about it is to plan ahead with your usual snacks and meals as much as possible. So you do not get caught with ready-made food in the buffet with a grunting stomach.
Food for thought
While these five methods are the most well-known ways to integrate the fasting period with the eating plan, there are other similar philosophies based on the timing of eating. For those who prefer more fluids, there is a less solid approach, as well as the concept of eating by direct comprehension. Mark Sisson’s fans of the early diet are advocates of when to eat (when hunger starts naturally), dieters who simply eat whenever their body asks for food. However, some believe that this leads to overeating and excessive consumption of calories, because the choices as a result of hunger in our body may have more calories than otherwise.
Of course, fasting is not for everyone, no matter how it is practiced. If you have any medical problems, special diet requirements, or chronic illness, it is wise to consult a counselor or physician before intermittent fasting. Anyone who tries it should be very self-conscious while fasting, you should find out if it is right for you or if you need to eat something, you should stop fasting immediately. Our bodies need time to adapt, and some need it more than others.
Lady, keep in mind that female hormones make it more difficult for women to continue fasting than men. Shanks suggests that, be careful at first, start slowly (with a shorter day). If this does not improve your situation, try something else or accept the fact that fasting may not be right for you.
5 tips to start the first day
If you want to fast, keep these general points in mind:
Drink plenty of water. According to Pilon, it always makes it much easier to complete fasting periods to complete the fast.
Fast during the night. Your goal is to fast during the night. So (hopefully) you sleep eight hours of that time.
Communicate your thinking process again. Pilon says to think of fasting as a way to eat. Not as a period of deprivation. This eliminates the monotony of worries about what to eat next time and when to eat it. This mindset will allow you to follow a long-term fasting plan.
Too much commitment . It may seem illogical, but the best program often starts when you are busy. Not on the day you sit on a bench and wait for a snack.
Go to the club . Combining intermittent fasting with regular exercise will help you get the best results. Of course, it should not be endurance or insanity, says Shanks. This exercise can be simple routine and strength training two to three times a week.