Fasting is an ancient practice that has recently taken the health and fitness community by storm. The reason that fasting has become a popular diet form is due to the fact that it not only aids in weight loss it also helps with other bodily processes necessary for overall health. The key to gaining the benefits that fasting can offer is to find the right style of fasting for you.
As the name suggests, water fasting involves limiting all consumptions apart from water. The majority of water fasts last for anywhere between twenty-four to seventy-two hours. It is not recommended that you continue with water fast for longer than three days without medical supervision.
Water fasting can aid in weight loss, lower blood pressure, increase autophagy and regulate insulin. Ensure to find out a bit more about water fasting and how it works before starting your fast.
Alternate Day Fasting
Alternate day fasting, otherwise known as ADF, is intermittent fasting that involves you restricting all caloriesyou intake for an entire day. Those who are partaking in ADF will follow a‘ feed day’ schedule followed by one ‘fast day’. Some of the most popular forms of this diet involve modified fasting, which means that you can eat about 500 calories on fasting days. Studies found that alternate-day fasting can help promote weight loss and reduce the risks of type two diabetes and heart disease.
Caloric restriction does not involve cutting out all calories but rather limiting the number of calories you are intaking. The most popular example of a caloric restriction diet is the 5:2 Diet. The five two diets were created by the British author and dietician Michael Mosley. For five days of the week, dieters would eat as normal, and for two days, you restrict the number of calories you are intaking to between 500 to 600 calories a day. The 5:2 is a very popular form of fasting diet because followers can lose weight while eating the foods they enjoy five days a week.
A Juice Fast
A juice fast, otherwise known as a juice cleanse, is a type of ‘detox’ diet that involves only consuming juice that is made from fruits or vegetables. There are many different forms of juice fasts out there, some of which only last a day; others can last for several weeks. Some of the benefits of completing a juice fast include weight loss, aid in digestion, and reduction of inflammation.
Another popular form of intermittent fasting is the time-restricted fast. Completing this type of fast involves restricting eating during a set period. This means that you will clean up all of your food during a certain period, such as between 10 am to 6 pm. This type of fast can aid in weight loss, reduced blood sugar levels, and benefitted heart health.
Before completing any type of fast, you should prepare your body by slowly reducing the amount of food you eat. Remember to listen to your body and to drink or eat water if you need to. Your diet can be hugely beneficial for your health, but it can take time, so be mindful of your overall wellbeing while completely any form of fasting.