4 Popular Types of Intermittent Fasting 

If you are overweight, or even obese, you might be attracted to the idea of dieting to lower your body weight. One option for dieters is the technique called Intermittent Fasting (or IF). IF is actually done in different ways by dieters, depending on their preference. The goal though remains the same for each one – to lower your body weight to a healthy level. 

It is safe to say that IF should not be attempted by anyone who has not consulted their doctor yet about it. This is because the side effects of too much IF may be overwhelming so you need to be under the guidance of a doctor to implement it. 

Here are the different types of IF that you can try out after you have notified your doctor first. 

Time-Restricted Eating 

There are actually two versions of this IF style. The first version is called the 14/10 version. It works by permitting you to eat for 10 hours only, then going on a 14-hour fast. You can only eat from 10 am to 8 pm for this one. The other version is dubbed the 16/8 version. With this one, you may eat only for 8 hours and then fast for 16 more hours. In this one, you are restricted to eating from 11 am to 7 pm, or eating from 12 noon to 8 pm only. 

One source says Time-Restricted Eating is the safest among the four types of IF. One reason is you will be fasting while you are asleep, so you may not feel so deprived. Some people may also adjust their eating times and fasting times, depending on how hungry they get during the times of fasting. Since this type of IF is safer than the others here, you might feel more motivated to keep up with the fast since it is easier to meet your weight loss goals. 

Alternate Day Fasting 

This IF method will allow you to divide your week into “fasting days” and “non-fasting days”. For a fasting day, you will only consume 500 calories in total. For some people that might equate to about 25% of their regular calorie intake on a non-fasting day. This is why some call this IF method a “modified fasting” form of Intermittent Fasting. 

Another variation of Alternate Day Fasting is where you will consume zero calories for the fasting days. However, this is a dangerous type of fasting so be sure to get clearance from your doctor to undertake this IF method. Your blood sugar might drop to dangerously low levels and require intervention by a doctor. 

24-Hour Intermittent Fasting 

This is possibly one of the most drastic of IF methods out there. It will require a dieter to consume absolutely nothing for 24 hours straight. That’s right, it will be zero calories round the clock. Because it is so strict, you can only do this once or twice a week. If you are seriously obese, this might be an attractive option. However, be sure to inform your doctor about your diet method if there is no one with you to monitor your blood sugar levels at the time. (It goes without saying that a person with erratic blood sugar history, such as diabetics, may be better off not attempting IF at all). 

Twice a Week Fasting 

This method entails setting two days within the week when you plan to fast. There should be at least one day in between those two days when you will be eating normal meals. During the two fasting days, you will only be allowed to eat 500 calories maximum per day. On the non-fasting days, you can eat normal meals. To avoid a dangerous drop in your blood sugar levels, you are encouraged to eat two meals and divide your permitted calorie intake between those two. For example, you can eat one meal with 300 calories then eat your next meal with 200 calories. 

Key Takeaway - IF is Not for Everyone 

Intermittent Fasting may be effective at inducing weight loss. However, dieters should be cautious since some people are at risk of binge eating during non-fasting days. That would defeat the purpose of going on an IF program. Also, some people should never be allowed to fast unless the dieting is justified and the dieter is under the care of a doctor. Examples of those who should not attempt IF are people who might develop hypoglycemia, pregnant women, and children. Anyone who has a chronic disease is also cautioned not to attempt an IF program. And of course, if you have an eating disorder then IF is not the right choice for you. 

Next up, 3 Simple Ways To Boost Your Physical Wellbeing While At Home