The 5/2 Fasting Method
In 5/2 Fasting, a person will pick two days out of the week to fast and eat normally the other five. When most people first think of intermittent fasting, they may automatically assume that it means that a person is supposed to go for very long periods without eating a single thing. There are many dieters who do that. You could drink water for most of the day, then only eat something right at the end of a 24-hour period. But the way most people stay busy with work, school and other pursuits means that you may need some kind of energy during the day while fasting. This is to help ensure that you do not begin to feel sick, faint, light-headed, etc.
Intermittent fasting implies that the majority of calories a person eats will be greatly reduced. However, these calories are not completely eliminated. Dieters can have at least a little bit of food during their fasting period, for maintaining their overall energy and sharpness throughout the fast.
/4 Intermittent Fasting Aka The Warrior Diet
In this method of intermittent fasting, you are on fast for 20 hours, and your eating window is just 4 hours. This diet is also known as the warrior diet.
Keep yourself hydrated, include green tea or coffee during fasting hours. Try to include all essential nutrients like proteins, fats, carbs, and vitamins in your 4 hours eating window. For example, you could eat a bowl of mixed raw veggies and fruits such as carrot, cabbage, avocado, cucumber, sprouts, apple, pear, oranges, watermelons and add a protein source like fish, poultry, or tofu.
Our ancestors followed this when they had to go hunting they used to come back late in the evening and have a feast of what they had hunted.
Reduces The Risk Of Diabetes And Heart Disease
As you lose weight and lower your blood pressure, the body necessarily responds with lower risks of diabetes, heart disease, or a related metabolic syndrome.
In fact, studies suggest that intermittent fasting is particularly effective in preventing cardiovascular issues by lowering cholesterol and improving the bodys responses to oxidative stress.
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Intermittent Fasting For Your Body Type
It’s important to reiterate that there is very little scientific backing to these various “body type” diets, but it can at least give you a snapshot into your possible carbohydrate sensitivity and which carbohydrates are best for your goals. See the infographic above for possible best carbohydrates for your carbohydrate sensitivity.
Considering one of the main perks behind Intermittent Fasting is the improvements in insulin sensitivity – it could also be that those who may more carbohydrate sensitive benefit greatly with weight loss from Intermittent Fasting as a result. Those who are more ectomorph in their body type typically have less body fat, but can still receive the gut healing and de-bloating perks of Intermittent Fasting, as well.
Ultimately when it comes to adjusting your Intermittent Fasting experience, it should depend more on your lifestyle and schedule rather than your body type. Each body type has the gut healing and improved fat burning perks to gain from Intermittent Fasting. But if you aren’t able to adjust your eating and fasting window to fit your lifestyle, it will never work for you and your goals, regardless of your body type.
Check out my video below for the deets on how to adjust your eating window to fit your lifestyle and schedule.
A Word From Our Nutritionist
Fasting is a popular method of losing weight as it forces a caloric restriction and pushes the body to burn stored fat. It also comes with a range of well-documented benefits, including anti-inflammatory effects, reducing blood pressure and cholesterol, and increasing cognitive function.
There are many different methods of IF, including methods where you fast and eat on the same day, like the 12-hour fast and 16:8 method, and methods where you fast for whole days, like alternate-day fasting and the 5:2 method.
Fasting is a versatile dieting method and can suit a range of lifestyles. Even though some methods allow just a few hours for eating, they can easily be fit around social interactions and work.
Fasting is considered a healthy method of weight loss and is thought beneficial for a range of illnesses, including digestive system conditions, high blood pressure, and obesity. However, there are some people who should not try fasting.
People who should not try fasting include those who are pregnant or breastfeeding, anyone with a history of eating disorders, and people who are taking certain medications that could be interrupted by fasting. For this reason, it is always best to speak with wellness professionals before embarking on a new method of weight reduction.
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Intermittent Fasting According To Body Type Test
Can You Consume Water While Fasting?
If you are planning to do a quickly, one of the main concerns that develop is: Can you consume alcohol water while fasting? Well, the solution to this concern relies on your objectives. Many people are perplexed and also ask yourself if it is really possible to remain hydrated while fasting. There are several essential points to remember to remain healthy and balanced throughout a quick. Right here are some guidelines: Intermittent Fasting According To Body Type Test
Prevent artificial sweeteners
If you are on a fast and are attracted to sugarcoat to your water, you must know that sugar can interrupt your quick. Some sweeteners raise insulin levels, while others can disrupt your quick. Discover which sweeteners benefit your fast and which ones should be prevented. If youre adhering to a strict fast and also avoiding sugar, below are a few methods to make it easier. Intermittent Fasting According To Body Type Test
One way to prevent these sugar while fasting is to stay away from all-natural sugar. Some researches show that artificial sweeteners actually enhance insulin degrees, and also can bring about weight gain. Sweetening agents like sucralose are frequently added to canned fruit, spices, and also syrup. Researchers have compared insulin actions when insulin-sensitive clients consumed water or sucrose with those who drank sugar-free or low-calorie soft drink.
Avoid drinks with high calorie web content
Prevent workout during a fast
Fasting For 2 Days A Week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
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How Intermittent Fasting Works
The primary goal of intermittent fasting for weight loss is to get insulin levels low enough so your body burns stored fat for energy instead of sugar.
Here is how it works: When your body breaks down the food you eat, it ends up as molecules in your bloodstream. One such molecule is glucose. It comes from the breakdown of carbohydrates.
Your body makes insulin so your cells can store and use that glucose. If you have more blood glucose than your body can use, it gets stored as fat for future use.
When you’re not eating meals or snacks, insulin levels drop. When insulin levels are low, fat cells release some of the stored fat so it can be used for energy. That results in weight loss.
Modify Your Macros Based On Your Goals And/or Body Type
This is where your body type may come into playsort of.
But we first want to reiterate an important point:Most people dont need to eat specific macros for their body type, and thats okay.
It really is.
So only move onto step 3 once you or your client have been consistently following fundamental nutritional practices for monthsif not yearsand still need to make further progress.
Weve found that two types of people tend to need step three to get themselves over the finish line. These clients include:
- People whose body type interferes with their goals. It really is harder for an endomorph to lose weight, for example, than an ectomorph. Conversely, its also more difficult for an ectomorph to put on muscle than it is for an endomorph. Usually consistently implementing step 2 is sufficient. But in the rare case its not, step 3 can help.
- High-level performance athletes such as powerlifters, bodybuilders, and marathon runners. For these people, a customized macro planwith personalized percentages of carbohydrates, fats, and proteinscan make the difference between performing meh and reaching a personal best.
Goal: Lose Fat
Typical body type: Endomorphic
Though this eating plan is based on the endomorphic body type, it works for anyone with a fat loss goal, including mesomorphic athletes who just want to shed some fat in order to get completely shredded.
To reach this goal, use these approximate macros:
- 35 percent protein
- 25 percent carbohydrates
- 40 percent fat
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Types Of Intermittent Fasting
How to intermittent fast is important because you want to maintain proper nutrition in your overall diet and not put yourself at unnecessary risk. Weight loss is never a one-size-fits-all approach, says Taylor. Intermittent fasting may be sustainable for some people, while others find that this approach just isnt for them.
If you want to try intermittent fasting, youll first need to figure out how youre going to incorporate this style of eating into your life, especially when it comes to things like social events and staying active, she advises.
Ready to explore your options? Here, Taylor explains some of the most popular intermittent fasting methods.
1. Time-restricted eating
In this option, you have set fasting and eating windows. For example, you fast for 16 hours of the day and are able to eat for only eight hours of the day.
Since most people already fast while they sleep, this method is popular. Its convenient, as you extend the overnight fast by skipping breakfast and not eating until lunch. This form of fasting is a safer bet for many people who are interested in trying intermittent fasting for the first time, says Taylor.
Some of the most common ways are:
- The 16/8 method: Only eating between 10 a.m. and 6 p.m.
- The 14/10 method: Only eating between 9 a.m. and 7 p.m.
This method of intermittent fasting can be repeated as often as youd like or even done once or twice a week whatever your personal preference is.
2. The twice-a-week method
Figure Out Calorie Needs
There are no inherent dietary restrictions when intermittent fasting, but this does not mean that calories do not count.
People who are working with a doctor or dietitian to manage their weight need to create a calorie deficit, which means consuming fewer calories than they use. People who are looking to gain weight need to consume more calories than they use.
Many tools are available to help a person work out their calorie needs and determine how many calories they should consume each day to gain, lose, or maintain weight.
A person could also consult a healthcare professional or dietitian for guidance on how many calories they need. A professional can help a person determine the best foods for them and find an overall healthy way to lose weight.
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The Best And Worst Diets For Sustained Weight Loss According To Registered Dietitians
So, does it actually lead to weight loss? Anecdotal evidence has led proponents of the plan to believe so. For the people who can adhere to IF, it does work, Kumar says. But fans of the approach claim theres so much more to IF than just a lean body. Lori Shemek, PhD, a nutrition and weight loss expert in Dallas and author of How to Fight FATflammation, explains to clients that IF may improve their insulin sensitivity , reduce inflammation, and boost longevity by bettering the health of your mitochondria , she says.
Intermittent Fasting Quiz: Which Fasting Method Is The Best For You
If youre new to intermittent fasting, youre probably wondering how it works and which method to try.
To achieve success with intermittent fasting, you need to find the schedule that works best for you. It should align with your daily routines, training schedules, and social life.
With several variations, it isnt easy to know where to begin. Some are more challenging than others, with extended hours of food abstinence, while shorter methods may not be effective for your goals.
Keep reading as our intermittent fasting quiz provides answers to help you choose the right program for you.
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Benefits Of Intermittent Fasting For Body Type
In a sense, body type is related to two things: diet and exercise.
If you dont have the habit or condition of exercise, or have no time to exercise, developing a good diet seems more vital to your body management. But how to keep a good body shape through diets? There is very little scientific research on some body type diets. But some new concepts of health may at least give you a snapshot into your possible carbohydrate sensitivity and body management as well. For example, intermittent fasting, also known as IF limits the specific time to eat and that fast at other times. And it has been in the ascendant in recent years for its great potential in helping you stay slim and even dealing with some health problems. And the benefits for a body type that intermittent fasting can bring may include:
Those who usually have an uncontrolled diet tend to be overweight, dramatically increasing the risk of fat and unhealthy body. At this time, intermittent fasting for a period of time can help reduce the calorie intake and then lead to weight loss. Generally speaking, a body will become comparatively slim once a certain amount of weight has been cut.
Keeping muscles strength
Maintaining a good body type
Benefits Of Intermittent Fasting:
Some of the benefits of intermittent fasting are as follows:
Weight loss: It is said to be linked with weight loss, as there is a restriction on the number of calories being eaten.
Improves memory: Some studies reveal that intermittent fasting promotes memory, and improves concentration.
Heart health: It is linked with lower blood pressure levels moreover, it helps to improve overall heart health.
Physical performance: This type of fasting has been shown to promote fat loss, without causing any muscle damage.
Diabetes and obesity: People who are at risk of diabetes, or/and obesity, have been seen to improve their health with intermittent fasting, primarily due to weight loss.
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Hr Fast Aka Eat Stop And Eat Method
In this fasting method, you are fasting continuously for 24 hours after 24 hours, you can follow a normal diet. You should do this type of intermittent fasting only once or twice a week. This is popularly known as the Eat Stop and Eat Method. This method helps you to reduce the overall intake of calories by 10%, and aids in weight loss.
By choosing a 24 hr intermittent fasting, you will be skipping both dinner and breakfast. This increases the 24-h energy expenditure it is one of the more extended fasting types. It is not recommended for people with diabetes, during pregnancy, or low blood pressure because skipping meals for long may lead to higher postprandial insulin concentrations.
Intermittent Fasting Based On Body Type
There is no specific research on intermittent fasting based on body type, but understanding how intermittent fasting works and knowing your body type can be a guide.
Intermittent fasting helps with fat loss, decreases insulin sensitivity, reduces inflammation, and provides anti-aging benefits which can benefit all body types .
A major benefit received from the combination of the endomorph body type and intermittent fasting is decreased insulin resistance. This body type may benefit the most from longer fasting intervals such as the alternate day or 5:2 fasting schedule. On these schedules, you fast for a whole day or consume very few calories on that day.
Assuming that on non-restrictive days eating is healthy and not overdone, these two methods are very powerful in improving insulin sensitivity. These body types might also benefit from periodic prolonged fasting.
Although fat-burning and weight loss isnât the focus for the ectomorph body type, they still reap the other benefits of intermittent fasting. The ectomorph body type should avoid prolonged fasting. They may do best with the 16:8 method, adjusting fasting times as needed to avoid too much fat loss.
When it comes to intermittent fasting and adrenal body type, it is important to understand that all forms of fasting add stress to the body. Therefore, people with adrenal body type should opt for short fasting times and extend their fasting windows very carefully. .
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Helps To Reduce Inflammation
Some research has shown that fasting periods can reduce inflammation and improve chronic inflammatory diseases such as heart disease, diabetes, and inflammatory bowel syndrome.
Another study showed that fasting for over 24 hours might reduce oxidative stress in the body cells, reducing inflammation.