![]() ![]() 8 Hour Diet Intermittent Fasting Forum![]() Popular Ways to do Intermittent Fasting. Intermittent fasting has been very trendy in recent years. It is claimed to cause weight loss, improve metabolic health and perhaps even extend lifespan. Not surprisingly given the popularity, several different types/methods of intermittent fasting have been devised. All of them can be effective, but which one fits best will depend on the individual. Here are 6 popular ways to do intermittent fasting. The 1. 6/8 Method: Fast for 1. The 1. 6/8 Method involves fasting every day for 1. Within the eating window, you can fit in 2, 3 or more meals. This method is also known as the Leangains protocol, and was popularized by fitness expert Martin Berkhan. Doing this method of fasting can actually be as simple as not eating anything after dinner, and skipping breakfast. For example, if you finish your last meal at 8 pm and then don’t eat until 1. It is generally recommended that women only fast 1. For people who get hungry in the morning and like to eat breakfast, then this can be hard to get used to at first. However, many breakfast skippers actually instinctively eat this way. You can drink water, coffee and other non- caloric beverages during the fast, and this can help reduce hunger levels. It is very important to eat mostly healthy foods during your eating window. This won’t work if you eat lots of junk food or excessive amounts of calories. I personally find this to be the most “natural” way to do intermittent fasting. I eat this way myself and find it to be 1. I eat a low- carb diet, so my appetite is blunted somewhat. I simply do not feel hungry until around 1 pm in the afternoon. Then I eat my last meal around 6- 9 pm, so I end up fasting for 1. Intermittent fasting helps remove your cravings for sugar and turn you into an efficient fat-burning machine, making it easier to maintain a healthy body. Intermittent Fasting, or “IF”, is a relatively new craze that is used as a supplement to your diet. It revolves around the timing of your food intake, and can. Bottom Line: The 1. On each day, you restrict your eating to an 8- 1. The 5: 2 Diet: Fast for 2 days per week. The 5: 2 diet involves eating normally 5 days of the week, while restricting calories to 5. This diet is also called the Fast diet, and was popularized by British journalist and doctor Michael Mosley. On the fasting days, it is recommended that women eat 5. For example, you might eat normally on all days except Mondays and Thursdays, where you eat two small meals (2. As critics correctly point out, there are no studies testing the 5: 2 diet itself, but there are plenty of studies on the benefits of intermittent fasting. Bottom Line: The 5: 2 diet, or the Fast diet, involves eating 5. Eat- Stop- Eat: Do a 2. Eat- Stop- Eat involves a 2. This method was popularized by fitness expert Brad Pilon, and has been quite popular for a few years. By fasting from dinner one day, to dinner the next, this amounts to a 2. 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 2. You can also fast from breakfast to breakfast, or lunch to lunch. The end result is the same. Water, coffee and other non- caloric beverages are allowed during the fast, but no solid food. If you are doing this to lose weight, then it is very important that you eat normally during the eating periods. As in, eat the same amount of food as if you hadn’t been fasting at all. The problem with this method is that a full 2. However, you don’t need to go all- in right away, starting with 1. I’ve personally done this a few times. 8 Hour Diet Intermittent Fasting WeightFrom a biological standpoint it appears your body was designed for intermittent periods of fasting; As long as you keep your eating to a window of six to eight hours. Intermittent fasting is a great way to lose weight while maintaining/gaining muscle mass. It creates many of the same benefits as intense exercise on weight loss. The 8-Hour Diet: Watch the Pounds Disappear without Watching What You Eat! What is intermittent fasting (IF)? In very basic terms, IF is occasional starvation done in a strategic way. The idea is to cycle between periods of regular eating. Intermittent Fasting FAQ. Just a quick one for you today. Given how prominently Intermittent Fasting is featured in my programs, and how often I discuss various. Is intermittent fasting healthy? Fasting isn’t new to us, but just that they now come with all sorts of twisted extensions. One day fasting, two days fasting, three. I found the first part of the fast very easy, but in the last few hours I did become ravenously hungry. I needed to apply some serious self- discipline to finish the full 2. Bottom Line: Eat- Stop- Eat is an intermittent fasting program with one or two 2. Alternate- Day Fasting: Fast every other day. Alternate- Day fasting means fasting every other day. There are several different versions of this. Some of them allow about 5. Many of the lab studies showing health benefits of intermittent fasting used some version of this. A full fast every other day seems rather extreme, so I do not recommend this for beginners. With this method, you will be going to bed very hungry several times per week, which is not very pleasant and probably unsustainable in the long- term. Bottom Line: Alternate- day fasting means fasting every other day, either by not eating anything or only eating a few hundred calories. The Warrior Diet: Fast during the day, eat a huge meal at night. The Warrior Diet was popularized by fitness expert Ori Hofmekler. It involves eating small amounts of raw fruits and vegetables during the day, then eating one huge meal at night. Basically, you “fast” all day and “feast” at night within a 4 hour eating window. The Warrior Diet was one of the first popular “diets” to include a form of intermittent fasting. This diet also emphasizes food choices that are quite similar to a paleo diet – whole, unprocessed foods that resemble what they looked like in nature. Bottom Line: The Warrior Diet is about eating only small amounts of vegetables and fruits during the day, then eating one huge meal at night. Spontaneous Meal Skipping: Skip meals when convenient. You don’t actually need to follow a structured intermittent fasting plan to reap some of the benefits. Another option is to simply skip meals from time to time, when you don’t feel hungry or are too busy to cook and eat. It is a myth that people need to eat every few hours or they will hit “starvation mode” or lose muscle. 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 inclined is basically a spontaneous intermittent fast. Just make sure to eat healthy foods at the other meals. Bottom Line: Another more “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. Take Home Message. There are a lot of people getting great results with some of these methods. That being said, if you’re already happy with your health and don’t see much room for improvement, then feel free to safely ignore all of this. Intermittent fasting is not for everyone. It is not something that anyone needs to do, it is just another tool in the toolbox that can be useful for some people. Some also believe that it may not be as beneficial for women as men, and it may also be a poor choice for people who are prone to eating disorders. If you decide to try this out, then keep in mind that you need to eat healthy as well. It is not possible to binge on junk foods during the eating periods and expect to lose weight and improve health. Calories still count, and food quality is still absolutely crucial. For more details on intermittent fasting, read this: Intermittent Fasting 1. The Ultimate Beginner’s Guide. Hour Diet Book Review: Intermittent Fasting for Weight Loss. There are lots of reasons why America is the fattest nation in the world. One may be that we've created this 2. Or at least that's the premise behind David Zinczenko's latest book The 8- Hour Diet, which offers the perfect semi- scandalous solution. In a nutshell, the former Men's Health editor and co- author of other bestsellers, including The Abs Diet and Eat This, Not That! What you eat within those eight hours is entirely up to you. So if you wanna binge on the whole Frito- Lay line, by all means, print out this story and use the paper to wipe your greasy fingers between bags. The catch—there always is one—is that once your pig- out period ends, you have to fast for the remaining 1. This, in turn, will supposedly give your body the break it needs to digest and start burning fat for fuel. Hence, why the diet claims you can lose up to 2 and a half pounds a week. Zinczenko himself claimed he dropped seven pounds in just 1. Today Show interview. Tanya Zuckerbrot, R. D., author of The Miracle Carb Diet, sees four big downfalls of this plan. It Builds Bad Habits. Just when you've completely abandoned the idea of “eating with abandon,” this book comes along and says, go ahead, have that second pizza slice and yes, you do want fries with that. As long as you can cram it all into that eight- hour window, you're free to view the world as one big menu—and in the long run, that could promote weight gain. It Ruins a Good Health Record Though The 8- Hour Diet suggests it can help prevent disease, citing scientific studies that show how fasting has lowered the risk of developing diabetes and coronary disease, Zuckerbrot believes it might encourage the opposite effect. It Fosters a Horrible Mood If you've ever skipped lunch on a busy day, you know exactly what we're talking about. Zuckerbrot puts a finer point on it: “After just four hours of fasting, your sugars begin to drop and you start to feel weak, tired, shaky and cranky—that's what we call reactive hypoglycemia. All those feelings tend to drive people to grab whatever food is available, like potato chips or cookies on the counter, or overeat at the next meal.” Which is why Zuckerbrot encourages snacking between meals to keep folks from treating the breadbasket like a trough. It Messes with Your Social Life Say you follow Zinczenko's recommended plan of three days a week. If you're eight hours of eating fall between 1. Or worse, you might have to move around your entire social calendar to accommodate your weird eating schedule. Fill up on the good stuff—along with protein—every three to four hours to stay energized and maintain your blood sugar levels all day long. A recent study in the Journal of the American Medical Association found that eating a high- fiber diet also helps to take off the fat and keep it off. Young adults who consumed 2.
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