Intermittent fasting is not a diet, it’s a pattern of eating.
It’s a way of scheduling your meals so that you get the most out of them.
Intermittent fasting doesn’t change what you eat, it changes when you eat.
16:8
This involves daily fasting for 16 hours.
Sometimes this is also referred to as an 8-hour eating ‘window’.
You eat all your meals within an 8-hour time period and fast for the remaining 16 hours.
Generally, this is done daily or almost daily.
For example, you may eat all your meals within the time period of 12:00 am and 8:00 pm.
Generally, this means skipping breakfast.
You generally eat two or three meals within this 8-hour period.
5:2 fast
Dr. Michael Mosley popularized this variation in his book ‘The Fast Diet’.
This involves 5 regular eating days and 2 fasting days.
However, on these two fasting days, it is permitted to eat 500 calories on each day.
These calories can be consumed at any time during the day – either spread throughout the day, or as a single meal.
Here are the nine top tips, briefly:
Drink water
Stay busy
Drink coffee or tea
Ride out the hunger waves
Don’t tell anybody who is not supportive that you are fasting
Give yourself one month
Follow an LCHF (a low-carb, high-fat - you minimize your intake of sugar and starches: potato, rice, bread, pasta) diet between fasting periods. This reduces hunger and makes fasting much easier. It may also increase the effect on weight loss and type 2 diabetes reversal, etc.
Don’t binge after fasting
It’s a way of scheduling your meals so that you get the most out of them.
Intermittent fasting doesn’t change what you eat, it changes when you eat.
16:8
This involves daily fasting for 16 hours.
Sometimes this is also referred to as an 8-hour eating ‘window’.
You eat all your meals within an 8-hour time period and fast for the remaining 16 hours.
Generally, this is done daily or almost daily.
For example, you may eat all your meals within the time period of 12:00 am and 8:00 pm.
Generally, this means skipping breakfast.
You generally eat two or three meals within this 8-hour period.
5:2 fast
Dr. Michael Mosley popularized this variation in his book ‘The Fast Diet’.
This involves 5 regular eating days and 2 fasting days.
However, on these two fasting days, it is permitted to eat 500 calories on each day.
These calories can be consumed at any time during the day – either spread throughout the day, or as a single meal.
Here are the nine top tips, briefly:
Drink water
Stay busy
Drink coffee or tea
Ride out the hunger waves
Don’t tell anybody who is not supportive that you are fasting
Give yourself one month
Follow an LCHF (a low-carb, high-fat - you minimize your intake of sugar and starches: potato, rice, bread, pasta) diet between fasting periods. This reduces hunger and makes fasting much easier. It may also increase the effect on weight loss and type 2 diabetes reversal, etc.
Don’t binge after fasting
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