Best 5 Ways to do Healthy Intermittent Fasting in 2021
- June 09, 2021
Table of Contents
What is Intermittent Fasting?
Intermittent fasting is not a diet in real terms but a pattern of eating. It is a way of scheduling your meals so that you get the most out of them. It does not change what you eat but changes when you eat.
Intermittent fasting has recently become a health trend. Studies show that intermittent fasting can be a very powerful weight loss tool. It is the most simpler way for weight loss, improve metabolic health, and perhaps even extend lifespan. If you are looking for a better lifestyle, this plan can really help you by sharing some of the effective or best five ways to make your lifestyle better in 2021.
Here are 5 best ways to do Intermittent Fasting for Effective Lifestyle.
1.Daily Intermittent Fasting (16/8 method)
16/8 diet plan
Daily fasts of 16 hours for men and 14–15 hours for women. Each day you’ll
restrict your eating to an 8–10-hour eating window during which you fit in 2,
3, or more meals.
This method is also called Leangains protocol. 16/8 method works on the principle of fasting every day for 14–16 hours and restricting your daily eating window to 8–10 hours. It is categorized as your daily plan as it is easy to do but you have to follow the timetable in your daily routine.
In simple words, in the 16/8 method, all you need to do is skipping Breakfast and not eating anything after dinner. For example, if you finish your last meal at 8 p.m. and don’t eat until noon the next day, you’re technically fasting for 16 hours. Daily 16/8 fasting is the best way to make your lifestyle easy and healthy. In it, all you need is to do change your eating timings. Daily Intermittent Fasting is quite easy and simpler than other ways.
16/8 Timetable Explanation:
Going to share a plan for 7 days or a week in which you have to fast during midnight. You can take your first meal as a Breakfast or lunch around 12 pm and complete your dinner or final meal of the day around 4 pm.
Tip: Don’t change your timings daily. Try to follow the same eating and fasting timing for effective results.
If you get hungry during fasting time try to take something light to eat like fruits, vegetable salads, and some nuts. Intermittent Fasting doesn’t mean to crave yourself if you are feeling hungry during fasting you are allowed to take a small meal. During this 16/8 method drink water, coffee, and other zero-calorie beverages during the fast, which can help reduce feelings of hunger. It’s very important to primarily eat healthy foods during your eating window. This method won’t work if you eat lots of junk food or an excessive number of calories. You can always change this timetable according to your routines. It doesn’t matter when you start your 8–hour eating period. You can start at 8 am and stop at 4 pm. Or you start at 2 pm and stop at 10 pm. Do whatever works for you.
Pros of 16/8 intermittent energy restriction:
As diet plans are difficult to follow on daily basis but this Intermittent Fasting diet plan doesn’t need any struggle. You just need to adopt a habit of eating according to schedule.
Cons of 16/8 intermittent energy restriction:
The disadvantage of this schedule is that because you typically exclude a meal or two out of your day, it becomes more difficult to get the same number of calories during the week. Put simply, it’s tough to teach yourself to eat bigger meals consistently. The result is that many people who try this style of intermittent fasting end up losing weight. This can be a good thing or a bad thing, depending on what you want to achieve.
2.Weekly Intermittent Fasting (5:2 plan)
5:2 diet plan
The 5:2 diet, or the Fast Diet, involves eating 500–600 calories for 2 days out of the week and eating normally the other 5 days.
The 5:2 diet is all about counting and controlling your calories. It involves eating normally 5 days of the week while restricting intake for 2 days of the week. If you are looking for a proper weight loss this plan will not be suitable for you but if you are looking for a plan after your weight loss or to maintain your weight then this will surely help you.
The calorie intake will be different for both men and women. On the fasting days, it’s recommended that women eat 500 calories and men 600. It’s quite easy to follow this diet because you don’t need to follow the timetable daily all you can do is eat 5 days a week and just for 2 days try to avoid high calories food.
5:2 Timetable Explanation
I have shared a plan for 7 days in which day 1 will be normal for you to eat whatever you want to but try to avoid sugar intake. On the second day, you need to count your calories. If you are women try to take 400-500 calories and for men, you can take 550-600 calories. For the third and fourth day take rest don’t count your calories and on day five repeat the schedule of day 2 and take rest for another two days.
Tip: Don’t eat junk food during this diet plan for effective results.
On diet, day tries to take two small meals avoiding sugar, cold drinks, fast food. Always go for fresh and light food like vegetables and fruit salads. This type of Intermittent fasting has some pros and cons as well.
Pros of 5:2 diet:
The biggest benefit of doing a 24–hour fast is getting over the mental barrier of fasting. If you’ve never fasted before, completing your first one helps you realize that you won’t die if you eat less for a day.
Cons of 5:2 diet:
It’s also less likely that you’ll lose weight because you are only cutting out two meals per week. So, if you’re looking to bulk up or keep weight on, then this is a great option.
3.The Warrior Diet
The Warrior diet plan
The Warrior Diet encourages subsisting on only small amounts of vegetables and fruits during the day, then eating one huge meal at night.
The Warrior Diet was popularized by fitness expert Ori Hofmekler. This diet is for everyone it’s so easy and you can follow it for months or years are well. In this type of Intermittent Fasting, you don’t need to worry about time or what to eat. All you need is to control your calories during lunch and dining but the good news is you can have whatever you want for breakfast. If you are not a morning person then make your lunch a treat and avoid taking calories during breakfast for dinner meal. Don’t make your dinner a big meal as your metabolism slow down in the evening time.
Tip: Try to avoid junk food during this plan for effective results. Your breakfast should be your main meal of the day for weight loss
During lunch or dinner time always try to go for fresh food like vegetables and fruits. You don’t need to count your calories but keep in mind that you should avoid high calories food and sugar intake. For more best results for weight loss take green tea 2 times a day as it will keep you active for the whole day and you will feel light.
Warrior Timetable Explanation
The schedule for warrior Intermittent Fasting is very simple all you have to do is from 8 AM to 12 AM try to take the main meal of the day, you can take any meal of your choice but it will be preferred to take healthy food in which you can include eggs, tuna, beans, boiled potatoes, and steamed chicken. This diet plan will not give you a result in a week or two. You have to follow this plan for a month for the best results. This diet is not only for weight loss but it can also make your lifestyle better.
Pros of Warrior diet plan:
It’s very easy to follow this plan. You don’t need to worry about what to eat and the good news is you don’t need to fast during this diet.
Cons of Warrior diet plan:
This plan will not help to lose weight in a week or two. You need to follow it for a month at least to get effective results.
4.Spontaneous Meal Skipping
Spontaneous meal plan
This spontaneous meal skipping intermittent fasting is to simply skip one or two meals when you don’t feel hungry or don’t have time to eat.
As the name indicates, this plan doesn’t need to have any schedule. Eat whatever you want and skip your meal whenever you want. There is no restriction or no specific plans. This diet plan will not help you much for weight loss but it will help to maintain your weight or you can say spontaneous meal skipping is after the diet plan.
In short, if you’re really not hungry one day, skip breakfast and just eat a healthy lunch and dinner. Or, if you’re traveling somewhere and can’t find anything you want to eat, do a short fast.
Tip: Try to skip your dinner meal for more effective results.
Spontaneous Timetable Explanation
There is no specific plan for the spontaneous diet plan. It totally depends on you when you want to skip your meal. You can skip your meal 3 to 4 times a week for results. Try not to skip your breakfast as it is the important and healthier meal of the day. For weight loss always skip your dinner as your metabolism slow down during the night.
Pros of Spontaneous plan:
It is quite easy to follow the plan once you are comfortable with this plan you can easily go for 16/8 diet plan.
Cons of Spontaneous plan:
This diet plan is not very useful for weight loss because you only skip 2 to 3 meals in a week.
5.Alternate Day Intermittent Fasting
Alternate day Fasting
Alternate day intermittent fasting incorporates longer fasting periods on alternating days throughout the week.
Alternate-day fasting has you fast every other day, either by not eating anything or only eating a few hundred calories. Many of the test-tube studies showing the health benefits of intermittent fasting used some version of this method.
Alternate-day Timetable Explanation
In this diet plan, you would eat dinner on Monday night and then not eat again until Tuesday evening. On Wednesday, however, you would eat all day and then start the 24–hour fasting cycle again after dinner on Wednesday evening. This allows you to get long fast periods consistently while also eating at least one meal every day of the week.
Pros of Alternate-day plan:
The benefit of alternate day intermittent fasting is that it gives you a long time in the fasted state than the Leangains style of fasting. Hypothetically, this would increase the benefits of fasting.
Cons of Alternate-day plan:
This plan is not very effective for weight loss.
Frequently Asked Questions
Here are answers to the most common questions about Intermittent Fasting.
1. If I didn’t eat for 24 hours, I’d die.
Medical practitioners have noted the health benefits of fasting for thousands of years. In other words, fasting isn’t some new fad or a crazy marketing ploy. It’s been around for a long time and it actually works. You’ve probably already fasted many times, even though you don’t know it. Have you ever slept in late on the weekends and then had a late brunch? Some people do this every weekend. In situations like these, we often eat dinner the night before and then don’t eat until 11 am or noon or even later. There’s your 16–hour fast and you didn’t even think about it.
2. Can I Drink Liquids During the Fast?
Yes. water, coffee, tea, and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay. Increase your water intake as it will keep your body hydrated.
3.What are some good resources on intermittent fasting?
The best way to learn about what actually works for you is to experiment. 16/8 method of intermittent fasting is the most effective for weight loss and a better lifestyle.
4. Can I Take Supplements While Fasting?
Yes, keep in mind that some supplements like multivitamins may work better when taken with meals.
5. Can I Work out While Fasted?
Yes, work out during fast is very effective.
Also Read from Healthline.com : 6 Popular Ways to Do Intermittent Fasting