In recent years, fasting has become popular as a new way to control weight, improve health and minimize the effects of aging.
Intermittent fasting means you don’t eat any food on a particular day, the result, of course, is very helpful for losing weight.
But it must be noted, that although fasting provides good benefits for health and helps with weight loss, it may not be suitable for some people, especially for those who have certain medical conditions.
Well, for those of you who don’t have problems with fasting and want to lose weight, then here are some effective tips for you.
Related Article: How Much Weight Can You Lose with Intermittent Fasting?
Choose the Appropriate Method for Yourself
In general, there are 4 ways you can choose when you want to lose weight by fasting: Eat Stop Eat, Leangains, Alternate Day Fasting, 5:2 method, and Warrior Diet.
Eat Stop Eat
This method was developed by Brad Pilon. This method requires you not to eat anything for 24 hours and is done twice a week. On what day fasting starts in a week is not important, the important thing is to do it twice a week and on non-consecutive days. So, if you start on Monday, you can do it again on Thursday or Friday.
Unlike the “Eat Stop Eat” method, this “Leangains” method developed by Martin Berkhan requires a person to fast for a shorter period of time, exactly 16 hours for men, and for the remaining 8 hours of the day, they can eat anything. For women, they have to fast for 14 hours, and for the remaining 10 hours of the day, they can also eat anything. During fasting, any type of food is prohibited, but for drinks, anything can be drunk as long as it’s no-calorie beverages.
Alternate Day Fasting, 5:2 Method
The Alternate Day Fasting, 5:2 Method means someone fasting on alternate days with consumes 500 to 600 calories each week on two non-consecutive days. For best results, you can fast in the remaining days of the week, so that, all the calories you consume will be burned during the day. Sooner or later, this creates a calorie deficit that will decrease your weight.
This method (made by Ori Hofmekler) is one of the most extreme methods of fasting for weight loss. The Warrior Diet requires someone to eat a very little portion for 20 hours every day. Then, in the remaining 4 hours of the day, they can consume all their typical food intake. This method is indeed very extreme, and because of that, it might only be done if you are used to fasting.
Consider the Nutritional Value of the Food
The fasting methods mentioned above does not set a certain limit of calories to consume, but it is still important to consider the nutritional content of the food you consume.
The rule, you have to eat foods that have high nutritional content per calorie… in other words, you have to eat nutrient-dense foods.
However, this does not mean that you should really avoid junk food, it’s just that you have to reduce it and focus more on healthy food for the best results.
Make a Meal Plan
When you want to lose weight by fasting, then you need to make plans about what you will eat on the day when you are not fasting.
The thing that must be considered when making a meal plan is that these foods must contain sufficient calorie intake and proper nutrition.
Those are some things to do when you plan to lose weight by fasting… if done seriously, it will give the results as you want.