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5 Types of Intermittent Fasting: Which Is Best?

With the rise in the glamour and sports industry, the urge to stay healthy and fit has seen as a spiralling trend especially among youngsters. Along with regular visits to the fitness centre to sweat out or outdoor workouts, diet and nutrition is also getting a lot of attention. One of the diet plan, which has gain popularity in recent years is Intermittent fasting, as the name suggests involves alternate periods of fasting and eating. This method has gained immense popularity among the health and fitness community as it fits into anyone’s model and routine of diet which is healthy and sustainable and can be implemented as a long-term health plan. Also known as intermittent energy restriction, the main focus of this method is voluntary switch between fasting and non-fasting hours in a given time period. More than “What to Eat”, the focus is on “When to Eat”. A few prevalent methods of this part-time fasting involve breaking down time frames into eating and fasting periods.

16:8 method is the most commonly followed plan as it is the simplest, most sustainable and easiest to stick to. Also known as the Lean gains protocol, it is a time-restricted eating diet which involves a fasting time frame of 16 hours in a day and 8 hours eating window. This plan works because it is believed that it follows the body’s circadian rhythm and since there are no restrictions on what to eat in the 8-hour window, it becomes easier to follow. The fasting hours include sleep time so a person can easily accommodate three meals in the 8 hour eating frame. Since this is a daily thing, it becomes easier to fit into the everyday lifestyle.

16:8 method is the most commonly followed plan as it is the simplest, most sustainable and easiest to stick to. Also known as the Lean gains protocol, it is a time-restricted eating diet which involves a fasting time frame of 16 hours in a day and 8 hours eating window. This plan works because it is believed that it follows the body’s circadian rhythm and since there are no restrictions on what to eat in the 8-hour window, it becomes easier to follow. The fasting hours include sleep time so a person can easily accommodate three meals in the 8 hour eating frame. Since this is a daily thing, it becomes easier to fit into the everyday lifestyle.

5:2 is another popular form of intermittent fasting, this diet plan gets its name because it involves eating normally for 5 days in a week and severely restricting calorie intake on the other 2 days. This works for people who are looking for a less restrictive form of fasting. Contrary to restricting the food a person can intake, this diet is based on caloric deficit for only 2 days of the week making new fasters feel more satisfied and not having the feeling of missing out on food. The fasting days need not be consecutive and can be spaced out anytime in the week offering more flexibility. It is a straightforward method of weight loss and also reduces the risk of type 2 diabetes.

5:2 is another popular form of intermittent fasting, this diet plan gets its name because it involves eating normally for 5 days in a week and severely restricting calorie intake on the other 2 days. This works for people who are looking for a less restrictive form of fasting. Contrary to restricting the food a person can intake, this diet is based on caloric deficit for only 2 days of the week making new fasters feel more satisfied and not having the feeling of missing out on food. The fasting days need not be consecutive and can be spaced out anytime in the week offering more flexibility. It is a straightforward method of weight loss and also reduces the risk of type 2 diabetes.

24-hour fasting is more popularly known as the Eat-Stop-Eat diet, this plan involves not eating for 24 hours at a time for one or two days of the week. This could be someone fasting from breakfast to breakfast or lunch to next day lunch. You are allowed to take in calorie free beverages during the day which includes herbal teas, black unsweetened coffee and green tea. Along with weight loss, this also helps in improving cardiovascular health and boosting metabolism. This is a challenging form of fasting and will work for those who are used to intermittent fasting and have tried the simpler forms earlier as initial fast days may cause fatigue, headaches or mood swings.

24-hour fasting is more popularly known as the Eat-Stop-Eat diet, this plan involves not eating for 24 hours at a time for one or two days of the week. This could be someone fasting from breakfast to breakfast or lunch to next day lunch. You are allowed to take in calorie free beverages during the day which includes herbal teas, black unsweetened coffee and green tea. Along with weight loss, this also helps in improving cardiovascular health and boosting metabolism. This is a challenging form of fasting and will work for those who are used to intermittent fasting and have tried the simpler forms earlier as initial fast days may cause fatigue, headaches or mood swings.

Alternate day fasting is also known as the “Eat Every Other Day” fast and involves eating for one day and fasting the next. On the fasting day some people follow a modified version which allows for 25% calorie intake to avoid excessive fatigue. Ideally, a person on Alternate Day Fasting would not eat or eat very little for almost 36 hours with 12 hours of unrestricted eating. This works best for people looking to lose weight by upping their metabolism rate as the body starts burning fat instead of glucose due to limited food intake. Studies show that it is also helpful for controlling insulin level in pre diabetic patients. This method also helps in burning belly fat and producing ketone bodies.

Alternate day fasting is also known as the “Eat Every Other Day” fast and involves eating for one day and fasting the next. On the fasting day some people follow a modified version which allows for 25% calorie intake to avoid excessive fatigue. Ideally, a person on Alternate Day Fasting would not eat or eat very little for almost 36 hours with 12 hours of unrestricted eating. This works best for people looking to lose weight by upping their metabolism rate as the body starts burning fat instead of glucose due to limited food intake. Studies show that it is also helpful for controlling insulin level in pre diabetic patients. This method also helps in burning belly fat and producing ketone bodies.

Warrior intermittent fasting involves eating small portions of fruits and vegetables throughout the day and having one large meal at night. It essentially alternates between 20 hours of restricted eating and 4 hours of unrestricted food intake. During the feasting time, you can intake almost 80-90% of your daily calorie intake. This type of fasting works best for people committed to sticking to the diet plan and timing and are keen on weight loss, reducing inflammation and lowering blood sugar. Essentially this fast begins in the night and continues onto the next day.

Warrior intermittent fasting involves eating small portions of fruits and vegetables throughout the day and having one large meal at night. It essentially alternates between 20 hours of restricted eating and 4 hours of unrestricted food intake. During the feasting time, you can intake almost 80-90% of your daily calorie intake. This type of fasting works best for people committed to sticking to the diet plan and timing and are keen on weight loss, reducing inflammation and lowering blood sugar. Essentially this fast begins in the night and continues onto the next day.

Here Are the Best Family Board Games for All Ages
Board games have existed for centuries but with Covid-19 lockdowns across the globe, board games brought family members together and connected them like never before. People need to interact with others, and playing board games provide an excellent opportunity to do so. Board games not only help you spend some quality time and bonding with known and dear ones, it also enables early learning possibilities in the younger kids and toddlers. There are many games that are developed these days that help in learning to recognise colors, count spaces, and improve hand-eye coordination and skill as they move cards and pieces all around the board. Here are the some of the most entertaining board games, which are connecting people of all age-groups for generations.

Board games have existed for centuries but with Covid-19 lockdowns across the globe, board games brought family members together and connected them like never before. People need to interact with others, and playing board games provide an excellent opportunity to do so. Board games not only help you spend some quality time and bonding with known and dear ones, it..read more

The Prettiest Riverside European Cities To Visit
Most cities in Europe have an amazing landscaping and greenery to soothe your eye-sight. To all-ready visually appealing site, some cities makes it even more exquisite with stunning river-side views to spend your evenings. It is very relaxing and peaceful to sit along the riverside when the weather is pleasant. It gets even more refreshing during summers to sit beside the cool breeze along the riverside. You can also get in for a quick swim to re-energise yourself. Here are some of the prettiest riverside European cities to visit.

Most cities in Europe have an amazing landscaping and greenery to soothe your eye-sight. To all-ready visually appealing site, some cities makes it even more exquisite with stunning river-side views to spend your evenings. It is very relaxing and peaceful to sit along the riverside when the weather is pleasant. It gets even more refreshing during summers to sit beside..read more

6 Best Places To Order Juicy Burgers In Bangalore
Snacking on a fast food, has been a growing trend in India since early 80s, especially among the youngsters. Fast-forward to 90s, international burger chains like KFC, McDonald’s start setting-up their outlets in the major city. Their arrival in India, elevated Burgers as meal to a next level and their popularity and acceptance in the society have been growing since then. There are various reasons for it like you can have them on the go, hassle-free to consume anytime and anywhere. Besides, when it comes to burgers there are a variety of options available for both vegetarian and non-vegetarian people. Cities like Bangalore have a wide variety of restaurants and food joints that now serve burgers, which are simply out-of-this-world. We have compiled a list of 6 best places to order juicy burgers in Bangalore from the comfort of your homes while watching their favourite TV shows.

Snacking on a fast food, has been a growing trend in India since early 80s, especially among the youngsters. Fast-forward to 90s, international burger chains like KFC, McDonald’s start setting-up their outlets in the major city. Their arrival in India, elevated Burgers as meal to a next level and their popularity and acceptance in the society have been growing since..read more

Biggest 5 Blockbuster Grossing Movies Of Indian Cinema In 2021
Indian cinema churns out hundreds of entertainers throughout the year, and it can be a challenge to know the top-rated movies of all time. But fret not, here is an extensive and elaborative list of the best Bollywood films that have hit the screen and ruled the box office collections in 2021. The South Indian megastar, Allu Arjun starer 'Pushpa: The Rise' crossed the box office collection of Rs.234 Crores by the end of 2nd week and was one the biggest hit, despite of the fact that country went through second and third wave of Coronavirus impact. From high octane action films to biopics - here are the top 5 highest-grossing movies at the Indian Box Office during the year 2021.

Indian cinema churns out hundreds of entertainers throughout the year, and it can be a challenge to know the top-rated movies of all time. But fret not, here is an extensive and elaborative list of the best Bollywood films that have hit the screen and ruled the box office collections in 2021. The South Indian megastar, Allu Arjun starer 'Pushpa:..read more

Players With Most Centuries In IPL Till 2021 Season
It’s any batter's dream to hit a home run for his team every time he steps up on the pitch. In T20 cricket, however, we seldom see players get to century mark with limited overs T20 format, since each team gets to bat for only 20 overs. While it’s a difficult task for batsmen, as they need to score at a very high pace, still we have seen players hitting centuries on many occasions in T20 format. Since its debut in 2008, the IPL has risen to prominence of being the most profitable and popular domestic cricket league in the world, launching the careers of some of the world's best players. The IPL is a batsman's paradise, with opportunity to score boundaries and sixes at frequent intervals, which is the only for them to get to a triple digit score. Let’s take you through the top six players with the most hundreds to their name in the league till end of 2021 season. So, without any further ado let’s get started!

It’s any batter's dream to hit a home run for his team every time he steps up on the pitch. In T20 cricket, however, we seldom see players get to century mark with limited overs T20 format, since each team gets to bat for only 20 overs. While it’s a difficult task for batsmen, as they need to score at..read more