Intermittent fasting diet is still a popular diet today. Because, not only does it help lose weight, this type of diet is also good for supporting a healthier body metabolism, and can even prolong life.
In fact, the intermittent fasting diet focuses on eating patterns with different lengths of time for each meal and fasting. So, the emphasis is not on what types of food you can and cannot consume, but limiting the time of eating.
How to Do Intermittent Fasting Diet
Not just one, there are several ways to do an intermittent fasting diet that you can choose. Generally, this diet method is different in eating and fasting hours, namely:
Fasting 12 hours a day
The first way is to fast for 12 hours every day, then you can eat as usual.
This method is actually not much different from the fasting you usually do during the month of Ramadan and is the most appropriate option for beginners.
Because the fasting time tends to be faster and the daily calories are not different every day.
Several studies have shown that fasting for around 10 to 16 hours can cause the body to convert reserve fat into energy.
In addition, the body also releases ketones into the bloodstream. This is what causes weight loss.
Fasting 16 hours a day
In addition to 12-hour fasting, you can also apply the intermittent fasting diet by fasting 16 hours a day and eating time around 8 hours. This method is also called 16:8.
During the diet, men will fast for approximately 16 hours, while women will fast for 14 hours.
This method may feel effective if you have tried the 12-hour fasting method but it did not show optimal results.
While on a diet with this method, people generally finish dinner at 8:00 p.m. and do not eat breakfast the next morning.
Next, they will eat again during the day.
Fast 2 days a week
This intermittent fasting diet method is called 5:2. People who apply this method consume healthy foods in standard portions for about 5 days, then reduce their calorie intake for the remaining two days.
During two days of fasting, men can usually only consume 600 calories, while women can only consume 500 calories.
Not only does it help lower insulin levels, this method can also increase insulin sensitivity.
Alternate fasting
This fast means that you fast every day by not eating solid food or eating a maximum of 500 calories every day.
This diet method is quite effective in helping to lose weight while keeping the heart healthy in adults who are overweight.
Some experts say alternate-day fasting is the most extreme form of intermittent fasting. This means it’s not suitable for beginners or dieters with certain health conditions.
If they do, beginners also tend to have difficulty staying consistent for long periods of time.
Fasting 24 hours for one week
The last is fasting for 24 hours a week, or complete fasting for one or two days a week.
This method is also popularly known as the Eat-to-Eat diet.
So, to follow this weight loss method, you do not eat for 24 hours, but you can drink tea, water, or other types of calorie-free drinks.
For some people, this method is considered challenging and extreme.
Because, there are several impacts that may occur, including headaches, body fatigue, and worsening mood.
This is why this method is not suitable for beginners.
Those are some ways to implement an intermittent fasting diet that you can try.
Adjust to your physical condition and health, you should not force yourself if you really cannot fast for more than 12 hours.
Studies on Intermittent Fasting
According to a study published in Aging research reviews , the concept of intermittent fasting (IF) and periodic fasting (PF), namely eating patterns when someone limits the time of eating or the number of calories in a certain period of time repeatedly.
Animal studies have shown that IF and PF have many health benefits, such as improving metabolic health, reducing the risk of diseases such as diabetes, heart disease, cancer, and neurodegenerative diseases.
In humans, studies have also shown that IF and PF may help with weight loss, improve insulin sensitivity, and reduce risk factors for heart disease.
The mechanism of action of IF and PF in improving health involves the activation of cellular signaling pathways that help repair mitochondria, repair DNA, and increase autophagy (the cellular cleaning process).
Further research is needed to determine the effectiveness of IF and PF in improving overall health and preventing and managing age-related diseases in humans.
Frequently Asked Question
-
How long is intermittent fasting good for?
The optimal duration of intermittent fasting can vary and depends on a number of factors, such as your diet goals, your fitness level and your overall health.
However, there are some of the most common IF patterns, such as:
- 16/8: Fasting for 16 hours and eating within an 8-hour window. This is one of the most popular patterns and is considered easy to follow.
- 5:2: Eat normally for 5 days a week and limit calories to 500-600 calories on the other 2 days.
- Eat-Stop-Eat: Fast for 24 hours once or twice a week.
-
What can you eat during intermittent fasting?
During the eating window, you can eat anything. However, to get the most out of IF, it is best to choose healthy and nutritious foods, such as:
- Lean meat, fish, eggs, nuts, and low-fat dairy products.
- Fruits, vegetables, whole grains, and nuts.
- Avocado, olive oil, and nuts.
Avoid processed foods, fast foods, and sugary drinks during the eating window.
-
Is intermittent fasting allowed every day?
Intermittent fasting can be done every day, especially with the 16/8 pattern. However, it is important to listen to your body’s needs and not to push yourself.
If you feel weak, dizzy, or have other health problems, you should stop taking it for a while and consult a doctor.
