Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting. Although it may not be a good fit for everyone, some research indicates that it may enhance both weight loss and fat loss body.
One review on intermittent fasting examined alternate-day fasting. สมัคร ufabet A method in which you alternate between days of fasting and eating normally. Over 3–12 weeks, this method reduced body weight by up to 7% and decreased body fat by up to 12 pounds (5.5 kg).
Another small study showed that eating only during an 8-hour window each day helped decrease fat mass. And maintain muscle mass when combined with resistance training.
Several types of intermittent fasting exist. Including Eat Stop Eat, the Warrior Diet, the 16/8 method, and the 5:2 diet. Seek out a variation that fits your schedule. And don’t be afraid to experiment to find what works best for you.
Here are 5 of the most popular eating patterns for adding intermittent fasting to your diet:
- Time-restricted eating. Involves fasting every day for 12 hours or longer and eating in the remaining hours. A popular example is the 16/8 method. It features a daily 16-hour fast and an 8-hour eating window wherein you can fit in 2, 3, or more meals.
- The 5:2 diet. The 5:2 diet involves eating as you normally do 5 days of the week and restricting your calorie intake to 500–600 on the remaining 2 days.
- Eat Stop Eat. Eat Stop Eat involves a 24-hour fast once or twice per week.
- Alternate-day fasting. With alternate-day fasting, the goal is to fast every other day.
- The Warrior Diet. The Warrior Diet was among the first popular diets to include a form of intermittent fasting. It involves eating small amounts of raw fruits and vegetables during the day and eating one large meal at night.