If for any reason you are unable or not willing to give up breakfast, this 5:2 method is a better option over the 16:8.
3. The Eat-Stop-Eat Method: Do a 24-hour fast, once or twice a week
Eat-Stop-Eat involve a 24-hour fast, either once or twice per week.
For example, if you finish dinner on Monday at 7 pm, and don't eat until dinner the next day at 7 pm, then you've just done a full 24-hour fast.
You can also fast from breakfast to breakfast, or lunch to lunch. The end result is the same. Water, black coffee and other non-caloric beverages are allowed during the fast, but no solid food. The problem with this method is that a full 24-hour fast can be fairly difficult for some people. However, you don't need to go all-in right away, starting with 14-16 hours and then moving upwards from there is fine.
Summary on Eat-Stop-Eat – This method is introduced by fitness expert Brad Pilon, and has been quite popular for many years. Eat-Stop-Eat is an intermittent fasting program with one or two 24-hour fasts per week. Do it when it fits your schedule.
4. OMAD Method: One Meal A Day
OMAD stands for One Meal A Day, and it is literally that you have one meal each day. Having to wait 24 hours each day to eat your daily single meal is somehow difficult. It may not be ideal for beginners. However you can switch to the 16:8 style when needed, i.e., eat around lunch hour (12-1pm), and then dinner at around 8pm.
Some people may think that it is important to get all the nourishment needed on a daily basis to be packed into one huge serving of food. NO, please keep one meal to one normal meal. Try not to over eat, instead, eat what you love to eat and at a comfortable portion. In order for your body to rest while you sleep, early dinner is better than late.
Summary on OMAD – Make sure to enjoy your single meal of the day. Eat foods that you love and at a right portion, avoid over eating.
5. Spontaneous Meal Skipping: Skip meals when convenient
I would say this is a simple combination of all kinds of IF. You don't actually need to follow a structured intermittent fasting plan to reap some of the benefits. Simply skip meals from time to time, when you don't feel hungry or are too busy to cook and eat.
The human body is well equipped to handle long periods of famine, let alone missing one or two meals from time to time.
So if you're really not hungry one day, skip breakfast and just eat a healthy lunch and dinner. Or if you're travelling somewhere and can't find anything you want to eat, do a short fast.
Skipping 1 or 2 meals when you feel so is basically a spontaneous intermittent fast.
Summary on Spontaneous Meal Skipping – A very simple and natural way to do intermittent fasting is to simply skip 1 or 2 meals when you don't feel hungry or don't have time to eat. Just make sure to eat healthy foods.
More about Intermittent Fasting
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