In essence, intermittent fasting may be a design of fasting and eating over an outlined period of time. it’s not defined by certain foods, but as always, we recommend nutritional ketosis during times of eating.
Intermittent fasting is often used as little or as often to fit your needs. you’ll even wish to mix and match throughout the year, practicing some daily, et al. monthly or yearly. All methods are proven to be effective, but through research, trial and error, you’ll find the one that suits you best.
To help you opt, here’s a run-through of the various sorts of intermittent fasting.
Daily Fasting or Time Restricted Eating
This is a sustainable method of fasting which will be incorporated into the lifestyle . As a general rule, you restrict eating into a 4–11-hour window, while the remaining 13–20 hours have fasted.
Essentially, you prolong your nighttime fast 🛌 by delaying your first meal of the day or stop eating earlier within the day (or both). this sort of fasting is generally done on a day to day, but some people dip in and out of it, counting on their schedule.
The 16:8 is one among the foremost popular sorts of intermittent fasting which will be easily incorporated into the lifestyle. Simply, you restrict eating to an eight-hour window with 2–3 meals, and fast for 16 hours.
For example, stop eating after dinner at 6 pm, and prolong breakfast till 10 am the subsequent day, eat for 8 hours, and therefore the cycle begins again. You’ll change the timing consistent with your schedule—perhaps you favor to eat earlier or later within the day.
This type of fasting is extremely manageable and recommended for many people. 💪
The 20:4 may be a sort of time restrictive eating supported a 20 hour fast, with a four-hour eating window.
Generally, you’ll eat to your heart’s content during the four-hour feasting, but by default, it’s difficult to consume too many calories during such a brief time-frame.
The four-hour eating window typically happens within the evening but is often any a part of the day that suits you. for instance, you’ll eat two meals between 2 pm and 6 pm, and fast for the remaining 20 hours.
This would be suitable for those that are confident with intermittent fasting, are busy day workers and don’t have time to eat, don’t feel hungry during the day, or find that eating makes them less productive and sluggish 😴.
20:4 also can be leveraged for those special occasions — whether you’re heading out for a night meal, or close to feast on a delicious, banquet with friends and family. 🎉