There are many different methods of Intermittent Fasting (IF). All methods involve a period of time where you don’t eat. Some of the benefits include making you healthier, living longer and losing weight. It’s worth noting that eating a healthy Paleo diet is still just as vital when carrying out intermittent fasting. Here are four methods of IF:
1. Leangains by Martin Berkhan
16 hours of fasting (time spent sleeping is included), followed by 8 hours of feeding. On workout days, more carbs are eaten compared with fat, while on rest days fat intake is higher and slightly less calories are eaten by lowering carb intake. Protein remains fairly high on most days. This method is suited to people who are interested in losing weight and putting on muscle and those who lift weights a few times a week (usually in a fasted state).
2. Alternate Day Fasting
One day you eat normally then the next day you don’t eat at all. Resume eating the day after that. This normally works out to about a 36 hour fast. This method is tough and you would be going to bed hungry a few times a week.
3. Eat When Hungry
I find this method works the best for me and my lifestyle. You eat only when you’re hungry. So, if you wake up in the morning and you are not hungry then just skip breakfast and work up the appetite to eat lunch instead. I prefer this method because it’s easy, effortless and you’re listening to what your body is telling you.
4. The Warrior Diet By Ori Hofmekler
This method uses the feast and fast concept. You fast for 20 hours and then you have a 4 hour eating window to eat one big meal. If you exercise, do it in the day in a fasted state. He says you can snack on raw fruit and veg during the day if you’re hungry. It’s possible that you may lose some of the benefits by snacking.
It’s important to mention that if you find any of these intermittent fasting methods stressful, make you irritable or find it’s having an unpleasant effect on your life then it is better not to take it up. If it’s causing you any stress then this will only have an opposite effect on your health and any weight loss goals. Find the best method to suit you and your lifestyle.