Intermittent Fasting: Know your way around this cycle of eating and fasting

Intermittent fasting is a diet pattern that cycles between regular eating and fasting period. Rather than specifying what to eat, this popular fitness routine focuses on when you must eat. Department of Medicine at the University of Illinois reported that apart from increased metabolism, intermittent fasting is also an effective way to reduce the risk of type-2 diabetes and heart disease.

There are three different types of routines in intermittent fasting for you to adopt.

16/8 Method

The 16/8 method involves abstaining from food for 16 hours and then eating 2-3 meals within a window of 8 hours. Developed by fitness expert Martin Berkhan, following this method is comparatively simpler as the fasting period can be observed by not eating anything after dinner and skipping breakfast the next day.

Eat-Stop-Eat

This involves fasting for 24 hours at a stretch, maybe once or twice a week. For example, by not eating from dinner one day until dinner the next day, the 24-hour fasting routine can be completed. Popularised by fitness expert Brad Pilon, in this method, water, black coffee, and other zero-calorie beverages are allowed during the fasting period.

Also watch: How to avoid bloating while fasting

5:2 Diet

Developed by British journalist Michael Mosley, this diet involves regular eating for 5 days of the week and restricting your calorie intake to 500-600 for the other two days. This is also known as the fast diet.

During the eating window of intermittent fasting, it is more effective to consume low-calorie foods. Munch on popcorn, fruits, non-starchy vegetables like carrots and cucumber to beat the hunger pangs without feeling guilty.

But do remember, before you take the plunge and start intermittent fasting, do your research or consult a dietician for expert advice.

Also watch: Flexitarian Diet: All you need to know about this new diet trend