How to do Intermittent Fasting

Intermittent fasting is used in a lot of new and old diet programs and restricts that amount of time you're allowed to eat. Studies show that there are a number of health benefits to intermittent fasting whether you're doing it for religious or health reasons. When we fast, our bodies begin changing hormone levels and jump-start cellular repair to access stored body fat quicker. This process causes a decrease in insulin levels and an increase in human growth hormone to help facilitate fat burning. By reducing insulin resistance, you lower your risk of type 2 diabetes. It can also reduce oxidative stress and inflammation. Oxidative stress and inflammation in the body causes chronic diseases and aging. The part about intermittent fasting that becomes confusing is knowing when to eat and when not to eat. 

The 16/8 Method

This method I've found works best for me. With this method, you would eat during an 8 hour window and fast every day for 16 hours (including while you're sleeping). The reason I love this method is because I can still eat dinner and fit in two extra meals after my lunch. I typically eat dinner at 7 p.m. and begin my fast by 8 p.m. This means my first meal the next day will start at 12 p.m. I'm so used to this method I never feel the desire to eat before noon and I still have a ton of energy. I wake up and drink a cup or two of black coffee followed by lemon water throughout the day. If you can't last 16 hours, many physicians believe 14 hours is still effective. 

The 5:2 Fast

The 5:2 method is very doable for me and many other dieters. You get to eat as you normally do for 5 days out of the week and restrict calories to no more than 600 the other two days. I wouldn't recommend using Saturdays and Sundays as your restrictive days. You can choose any two days you wish. 

Once a Week 24-Hour Fast

Also known as the eat-stop-eat fast, this method can be done once or twice a week. The concept is simple, if you stop eating at 8 p.m. you don't eat again until the next day at 8 p.m., whatever time frame you choose. During the 24-hour fasting period you're allowed to drink water, coffee ,and non-caloric beverages. This fast is difficult for me. I've tried it a few times and never made it to the full 24 hours. However, doctors and physicians claim it's the most effective method for health benefits. Most people start with a 14-16 hour fast and when they become used to it, usually, they can move onto the 24-hour fast easier. 

The Warrior Fast

The warrior fast requires that you eat a massive meal at night and then only stick to raw fruits and vegetables the following day. It's known as the fast and then feast diet. You repeat the process every day. During the feasting period you can eat as much as you want up to 1800 calories or 2,700 if you're a very active person. The idea of the warrior fast is similar to the paleo diet where our ancestors would spend all day hunting and then feasting at night. There are no foods that are off-limits. However, if you want to see results limit or avoid sugar, processed foods, soda, and alcohol. 

Spontaneous Meal Skipping

If you lead a hectic lifestyle where your plans are changing every day, this is the fast for you. There is no structured plan to it and is great for those who are always on the go and too busy to eat. Our bodies are equipped to handle long periods of time without eating especially if it's one or two meals a day. There's no right or wrong time to skip a meal. If you're not feeling hungry one day skip lunch and eat a healthy breakfast and dinner. Or, eat breakfast and dinner while skipping lunch. You just want to make sure that the meals you choose to eat are well-balanced and healthy. 

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