Fasting has become one of the most popular way of losing weight fast. Many experts say that it is not a safe way to lose pounds, and then turn around and say that you will lose weight if you use intermittent fasting. WebMD states that it is not a safe way to lose weight, and even though it works, it does more harm than good. It is highly suggested that if you do this method of weight loss that you do not deprive your body of food for more than a few days. There are safer ways to fast, which are included in the bullet points below. Be safe. Be aware. Lose weight at a slow, steady speed.
12 Hours-In this version you will want to go without any calories for 12 hours straight. That means no eating or drinking, unless the fluid is calorie free like water, for a full 12 hours. It is best for you if you do this at night. So, start timing the moment that you finish eating and wait 12 hours before eating anything else. If you finish supper and start fasting at 6pm, you cannot eat anything until 6am the following morning. This is the best option for you if fasting is new to you. Start small and work your way up.
16 Hours-This is the more advanced version of the one above, and it is exactly what you would expect it to be. You cannot eat or drink anything with calories for 16 hours straight. Once again it is best to do this overnight. If you start fasting at 6pm you cannot have anything until 10am the next morning. For those that skip breakfast this would be an effective way to approach fasting. Remember though, breakfast is the most important meal of the day so only skip it when fasting.
2 Days a Week-In this version you will pick two days out of the week that you will drastically reduce your calories on. You do not want to go completely without any calories. On the 5 days that you eat regularly you must maintain a healthy diet but meet the calorie intake requirements for the day. On the days that you fast, you will reduce your calories to 600 calories per day for men, and 500 calories per day for women.
Alternating Days-This version has a couple of variations to it. They both involve fasting every other day. One allows you to have the lowered amounts of calorie intake listed above one day, and then a healthy diet that meets your calorie requirements the next. The other version cuts off all types of calories every other day, with a full, healthy diet the next. Either way that you choose to undertake this version will help you lose weight, but make sure that you drink plenty of water to keep yourself properly hydrated.
Full Fast 2 Days a Week-This is like the one listed above, except for the fact that you do not want to intake any calories at all for two days in a row. This version is for advanced people that have been fasting by using one of the other versions. Always stay hydrated and do not allow yourself to go so long without calories that you get sick. If you can only make it one day at first, that is fine. If you can only do it one day a week even though you are an experienced faster, that is good as well. Do what works for you.
Skipping-This version allows you full control over when you eat. You will simply pick one or two meals to skip during the week. When you do eat some meals make sure that you choose healthy options. This is a slow way to lose pounds, but it is great for people that have busy lives. On the day that you must work late you may choose to skip supper entirely. This allows you the ability to focus on your job, while giving you one meal to skip.
4 Hour Window-This form is commonly known as the Warrior Diet. In this version you will decide on one meal to have, and you will have a 4-hour window to eat it in. If you like breakfast the best, you will eat a good, healthy meal and then for the remaining 20 hours you will have nothing but tiny amounts of fruit or vegetables. This is an intense version of fasting so make sure your body is healthy enough to respond safely to it.
For any of these intermittent fasting versions to work you must have the resolve to eat healthy, exercise, and do not abuse the amount of weight loss that you can obtain. If you do snack, stop now. It does not help you reach your weight loss goals. If you absolutely need to snack (outside of the fasting window) make it something healthy, such as some carrot or cucumber slices.
Start with an easy version first, such as choosing a day or two a week to fast, but still eat a small amount to maintain that habit. Once you get up to the stages of not eating at all for more than 12 hours you need to stay focused, do not obsess over food or snacks, and go one step at a time until you reach your goals.
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