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Which Type Of Intermittent Fasting Is Best

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Why This Fasting Pattern Works

What type of intermittent fasting is best for me?

Our bodies break down simple carbohydrates into sugar, which is released into the bloodstream. We need sugar for energy, but when we are overweight or obese, any excess sugar we dont utilize to meet immediate energy needs is stored in cells as fat. Insulin produced in the pancreas facilitates the storage process.

When we dont eat for a period of time, insulin isnt needed, and our blood insulin levels drop. This signals our fat cells to release sugar to be used as energy. When insulin levels drop far enough, we burn enough fat to lose weight.

We Fasted 2 Days A Week Heres What Happened

Fasting just one day a week worked great for Precision Nutritions co-founder, John Berardi, PhD. Sure, on that first day without food? Hunger dogged him. His family also reported that he was quite crabby.

But he adapted. And with an eat anything day once a week to counteract his eat nothing day, everything felt doable. After roughly five weeks of fasting, I was barely uncomfortable at all, says Dr. Berardi. And by my seventh or eighth fast, I was having great days.

Dr. Berardi lost 12 pounds of body weight during the first eight weeks on this schedule.

Dr. Scott-Dixon? She had similar experiences.

But when they both tried to add a second fasting day? Everything went sideways.

Within two weeks, Dr. Berardis morning weight plummeted from 178 pounds to 171, with an estimated 4 additional pounds of fat lost but he lost 3 pounds of lean mass, too.

He felt small and weak, and was losing too much weight too fast.

People commented on how drawn and depleted Dr. Berardi looked. And he was exhausted. Training became a struggle. Even getting off the couch was a struggle.

Dr. Scott-Dixon had a similar experience.

In particular, people commented on how awful my face looked, she says. Family members worried that I had a terminal disease.

The lesson:When it comes to fasting, do just barely enough to meet your goals.

And maybe even a little bit less than you think you need.

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, , 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. .

Recommended Reading: Is Fasting Best Way To Lose Weight

Daily Fasting Or Time Restricted Eating

This is a sustainable method of fasting that can be incorporated into daily life. As a general rule, you restrict eating into a 4â11 hour window, while the remaining 13â20 hours are fasted. Essentially, you prolong your night time fast ð by delaying your first meal of the day, or stop eating earlier in the day . This type of fasting is normally done on a daily basis, but some people dip in and out of it, depending on their schedule.

Dont Be Too Hard On Yourself

A Beginners Guide to Intermittent Fasting

As with anything in life, lapses can occur. Beating yourself up for breaking a set routine is a common thing. However, dont get too discouraged or disappointed. Thankfully, the BetterMe app can help you get back on track whenever youre ready. Forgive yourself and get back fasting for better results.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges thatll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Also Check: What To Expect When You Start Intermittent Fasting

Why Intermittent Fasting Is Good For Your Body

There are many benefits associated with fasting for weight loss. But youd be wrong to think this is the only reason why intermittent fasting is suitable for you. Here you can learn more about valid reasons why you need it, and the BetterMe app is a great tool that can ensure you get the best results.

Don’t Be Discouraged To Switch To A Different Fasting Protocol

“The most important advice is to find the method that works for you and stay on course, but don’t be afraid to switch to a different protocol if you find your original choice doesn’t fit your lifestyle,” Dr. Petre suggested.

The benefits are worth the effort and with a little trial and error, results are sure to follow, she said.

Read Also: What Is The Best App For Fasting

Cons Of Intermittent Fasting For Women

“Despite the benefits found in research, it’s important to consider the context and remember that it’s not appropriate for all people at all times,” says Greaves. “Women of reproductive age need to be particularly careful with intermittent fasting as their bodies are more sensitive to stressors like prolonged fasting and caloric restriction.”

Greaves explains, “Intermittent fasting itself is a stressor on the body, and in the context of our modern day life that’s already filled with chronic emotional, physiological and environmental stressors, IF might do more harm than good. Fasting increases cortisol which can lead to blood sugar dysregulation, increased insulin resistance, lean muscle loss, fatigue and disruptions to thyroid function over time. In the short-term fasting may lower thyroid stimulating hormone, but elevated cortisol on a persistent basis can reduce the conversion of thyroid hormone.”

“Fasting can also lead to undereating, which we know negatively influences female hormones in a variety of ways,” Greaves says. The caloric restriction caused by intermittent fasting could lead to loss of menstrual cycle and interfere with fertility .

The Proposed Health Benefits Of Intermittent Fasting


When it comes to weight loss, there are two thoughts behind why IF has the potential to work. The first: Periods of fasting produce a net calorie deficit, and so you lose weight, explains Rekha Kumar, MD, a specialist in endocrinology, diabetes, and metabolism at the Comprehensive Weight Control Center at Weill Cornell Medicine and NewYorkPresbyterian in New York City. The other concept is more complex: This approach may prevent whats called the plateau phenomenon from happening, she says.

You may remember the famous, so-called Biggest Loser study, published in August 2016 in the journal Obesity. The researchers followed up with participants after six years, and despite the initial impressive weight loss, they regained most of the weight, and their metabolic rates had slowed, such that they burned far fewer calories than would have been expected.

Though more research is needed on the safety and effectiveness of IF, one of the touted benefits of this approach is it may prevent this metabolic sputtering. Most people who try diet and exercise to lose weight tend to fall off the wagon and regain weight. Hormones that promote weight regain, like hunger hormones, are kicked into full gear, and the thought is that IF may be a way to prevent this metabolic adaptation from happening, says Dr. Kumar. Normal periods of eating in IF trick your body into losing weight before the plateau happens.

Don’t Miss: What Can I Eat When Fasting

The 3 Types Of Intermittent Fasting Compared

Fasting for five days with juice will just leave you cranky and hungry. But fasting for 16-24 hours throughout the week? Thatll leave you energized and leaner.

Intermittent fasting, as this diet method is known, is just as effective as daily calorie restriction for improving body composition, according to a 2017 study analysis from the International Society of Sports Nutrition.

Unlike calorie restriction, though, intermittent fasting doesnt require you to count calories all the timeand its better at preventing hunger.

Furthermore, intermittent fasting is especially good at helping you lose fat while maintaining muscle, rather than losing both , says Krista Varady, Ph.D., an associate professor of kinesiology and nutrition at the University of Illinois at Chicago and key researcher on intermittent fasting. According to a study analysis in Nutrition Reviews, intermittent fasting also helps improve total cholesterol and triglyceride levels in both overweight and normal-weight people. The best part: Theres virtually no downside.

There are three types of intermittent fasting: whole-day fasting, alternate-day fasting, and time-restricted feeding.

Youll see the same benefits from eachthat is, losing fat without losing musclebut, since each type incorporates a different fasting period and fasting frequency, some are better-suited to certain guys and fitness lifestyles.

Interested? Here are the three types of intermittent fasting, and whether each is right for you.

Schedule #: 1: : 4 Omad And Other Types Of Time Restricted Feeding

Popularized and researched by Satchidananda Panda, PhD, time-restricted feeding combines a fasting window with a feeding window. During the fasting window, people either dont eat at all or eat much less than usual. During the feeding window, people may either eat normally or more than normal.

In theory, this protocol takes advantage of our natural circadian rhythm to optimize metabolic health.

What it involves

Three of the more popular types of time-restricted eating include:

  • 16:8, which calls for a 16-hour fast followed by an 8-hour eating window.
  • 20:4, which entails fasting for the first 20 hours of each day, and then eating only during a 4-hour overfeeding window. Generally, most people put their 4-hour overfeeding window at the end of the day, as its more convenient for family dinners and after-work training sessions.
  • OMAD, or one meal a day, which involves consuming all of your calories within 1 hour and nothing for the other 23 hours.

In each approach, some people focus on including highly-satiating foods such as colorful veggies and lean protein. These foods can help to dampen hunger during the fasting window.

For someone following 16:8, it might look like this:

Monday, 8pm: Finish your last meal of the day.

Tuesday, 11am: Work out.

Tuesday, 12pm: Eat your first meal, ideally the biggest one of the day.

Tuesday, 12-8pm: Feeding window during which you eat your daily energy intake.

Tuesday, 8pm: Last meal of the day ends, and the fasting period starts.

Recommended Reading: What Can Fasting Do For Your Body

Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be

Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, , diet.

New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So Im prepared to take my lumps on this one .

We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as .

Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day ,or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.

Types Of Fasting Diets And How To Choose The Right One

Tea for Intermittent Fasting [Infographic]

By Amanda Suazo

  • Fasting diets can help you manage your weight, increase mental clarity and reduce your risk for disease, simply by changing when you eat.
  • You can incorporate fasting into any diet, but more structured options are also available. Types of fasting diets include 16:8 intermittent fasting and OMAD.
  • The best fasting diet is the one that works best with your lifestyle. Below, youll find tips on how to choose the right plan for you.

Fasting isnt just a scientifically proven way to manage your weight. Different types of fasting diets also help your body remove cellular waste and even improve your mood. From lowering your risk for disease to improving memory, you can enjoy loads of fasting benefits just by changing when you eat.

Fasting can fit into any dietbut if you need structure, you have options. Depending on your eating habits and health goals, youll find a style that fits your routine. Keep reading to learn about some of the best fasting diets and how to get started.

Read Also: What Food To Eat When Doing Intermittent Fasting

Schedule #: Fasting For 12

Near the end of our year-long coaching program, we offer clients a fasting experiment:

Go a full 24 hours without eating.

Its scary, and it makes people uncomfortable. Which is exactly why we do it.

What it involves

There are no rules or protocols. For instance, people can wake up, have breakfast, then not eat again until breakfast the next day. Or they can have dinner on a Monday, then not eat again until dinner on Tuesday. Or whatever suits them.

The point is to simply try the experience of not eating for a while, and see what happens.

Afterwards, eat normally.

People who benefit

A one-day fast can be transformative for anyone who associates the sensation of hunger with emergency. That tends to include people who learned from their parents that they should eat three square meals a day, as well as finish everything on their plate.

Its also great for people who fear being deprived or restricted, assuming that once they start getting hungry, its going to get worse, and worse, and worse .

And finally, its a great first step that allows you to test the waters, seeing if a more extreme fasting schedulesuch once- or twice-weekly fastingmight work for them.

If you try it

What Is Intermittent Fasting The 5 Best Types Of Intermittent Fasting

Intermittent Fasting is one of the most effective weight loss methods, proven to show dramatic changes in your body within ten days to one month. Its an eating plan that pivots on when you eat the food and not what you eat.

Intermittent Fasting is beneficial for weight loss, but its merits include improved blood pressure, lower cholesterol and support mental health. The benefits of Fasting also include anti-ageing and increased life expectancy.

This fasting method is completely worth all the hype. Intermittent Fasting works as you take fasting for more hours straight, which can be 14, 16, or more based on your age, health, and fitness goal.

That means if you fast for 16 hours, you will have an eight-hour window for eating. So IF would only be effective if you stay consistent in Fasting and do not break the hours of Fasting with any foods, not even snacking.

However, you should be drinking plenty of water and keep your body hydrated. Tea and coffee with low or no sugar will not break your Fasting, so you can have a cup of these if you are hungry or need it.

Time is the most important factor for the Intermittent fasting plan, not the type or amount of food you eat. Not that you can eat any foods or overeat during the eating interval, its always better to go for healthy and nutritious foods and practice calorie deficit if you are looking for faster weight loss.

Recommended Reading: How Fast Does Intermittent Fasting Work

The Backstory On Intermittent Fasting

IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.

As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.

Types Of Intermittent Fasting Schedules That Produce Results

Is Intermittent Fasting the best treatment for Diabetes Type 2 and Insulin Resistance?

Although intermittent fasting has quickly become more and more popular for weight loss, information about it is only just starting to come out. The reason it has become so popular is that it is relatively easy to stick to, and doesnt restrict you from eating your favorite foods.

It does come with a small caveat, however, and it is that you have to be in a caloric deficit in order to begin losing weight and inches off your waistline. While some have difficulty fasting through extended periods, others walk through it like a breeze. Luckily, intermittent fasting is a concept that allows you to go your own pace.

You may want to ease yourself into it over a long period of time until you are so used to intermittent fasting that it becomes second nature, or you could dare to jump right into its toughest iterations and see if you have the mental strength to overcome intense hunger pangs.

If you are looking to get into intermittent fasting and need a good place to start, we have detailed some of the eating and fasting schedules people have come up with all over the world. Today, Evolve Daily shares six different types of intermittent fasting schedules you can try.

1) 12:12

Intermittent fasting has great health benefits

Posted by Improvement Pill on Saturday, February 3, 2018

2) 16:8

It can be tough at first, but it gets easier after a while. Make sure to keep yourself well-hydrated during your fasting window.

3) 18:6

Want to kick it up a notch? Then 18:6 is for you.

4) 20:4

Don’t Miss: When Intermittent Fasting Can You Drink Coffee

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