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Everyone wants to know which type of intermittent fasting is healthiest and most effective. The answers can sometimes be a little vague, but there’s no question that intermittent fasting — eating only one meal per day — is an effective way to lose weight fast .
On the other hand, some types of intermittent fasting are easier than others. If you’re a beginner, we recommend starting with the standard 16-hour fast — where you don’t eat from 10 AM to 8 PM — because it’s the most straight-forward.
Once you understand how intermittent fasting works and how long it should last, moving on to more advanced approaches may be easier.
What is the Best Type of Intermittent Fasting?
Intermittent fasting (also called time-restricted eating ) is a diet that restricts your calories to only those hours in a day when you eat meals. The key idea is to “fast” — meaning not taking in calories or nutrients. During the hours in which you’re allowed to eat, you focus on consuming only the foods that will make you feel full and prevent you from getting hungry.
This is a great way to lose weight and get healthy. Although there are many different variations of intermittent fasting, the basic idea is the same for all of them: You want to steer clear of eating after dinner, when your body is most likely to store fat.
If you’re eating dinner at 7pm on the weekends, for example, instead of eating the standard foods that come with that time, you should only eat those items that are offered between 9am and 1pm.
Eat Small, frequent meals
While you want to avoid eating large meals, small, frequent meals (also called “small meals” or “micro-meals”) are the focus of intermittent fasting. Eating only these frequent meals will help you avoid the “yo-yo” effect of hunger that can occur with alternate-daily eating and keep you full and alert.
Because eating smaller meals over a longer period of time will help you to avoid hunger, it’s the perfect approach for people who struggle with intermittent fasting or yo-yo dieting.
Eat Light, but still full
You don’t have to eat as much as you’d like. While you don’t want to go hungry, you don’t want to be overen Lynn Crawford When you’re following a strict intermittent fasting regimen, you don’t want to go too heavy on the food. You just have to get enough calories in each day to maintain your body weight. You can always add more foods if you’re not satisfied with how things are going.
Use Carb Restriction
Carbohydrate intake is necessary for the body, but it can also be harmful. Carbohydrates are made up of sugar and starch ( vegetables and fruits are a few examples).
Intermittent fasting helps you to avoid the “yo-yo” effect that comes with high-carbohydrate eating, which can make you gain or lose weight quickly. You can also use carb restriction to cleanse your stomach after a meal or to get into ketosis, which is the state where you’re burning fat for energy.
Drink caffeinated beverages
Caffeine not only spikes blood sugar, but it also prevents your body from using fat as a fuel source. As a result, you’re likely to gain weight on a caffeine-free diet. While it’s fine to drink coffee or other caffeinated beverages in moderation, you should avoid eating them because they will spike your blood sugar and make you gain weight. Instead, consume low-fat milk, water, or herbal teas.
Eat Standard American Foods
Our bodies are incredibly adaptable and can easily adapt to eating only certain foods. That’s why it’s important to build in “meals” into your day — something that you can do by following these three steps: Eating smaller meals more frequently will help you avoid the “yo-yo” effect that can occur when you eat large meals at one time.
Eating Light You want to eat enough to maintain your weight but not so much that you feel full. Use Carb Restriction to Cleanse Your Stomach After a Meal Using caffeine-free drinks and medication to help with hangover symptoms, you can avoid eating and drinking too much that leads to weight gain.
Intermittent fasting is a very effective approach to lose weight. It allows you to eat only one meal per day and controls your intake of calories. What is the best type of intermittent fasting for me? A comprehensive guide to the different types of intermittent fasting is available in our book Intermittent Fasting: 8 Week Report on the Diet and Fitness by Diet.