Which One Is Best for You? Photo: Pond. 5We’ve all heard of the latest fad diets: The no- fat, all- fat, cabbage- soup, six- small- meals, raw- veggies- no- dressing, gluten- free eating plans supposedly proven to help you lose weight fast. What if we told you that the answer to losing weight, improving body composition, and feeling better overall might not even really be about dieting, but instead just skipping meals every once in a while? Intermittent fasting helps remove your cravings for sugar and turn you into an efficient fat-burning machine, making it easier to maintain a healthy body. Diet programs The Top Six New Diets We decode all the latest weight-loss tricks and trends to help you lose that body fat and keep it off for good. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. For some, intermittent fasting, or going a longer period of time — usually between 1. If you think about it, all of us “fast” every single day — we just call it sleeping. Intermittent fasting just means extending that fasting period, and being a bit more conscious of your eating schedule overall. But is it right for you? And which method is best? RELATED: Intermittent Fasting: Should You Exercise on Empty? The Science of Fasting. Intermittent fasting is used as an umbrella term for a series of As far back as the 1. During that time, one American scientist found that significantly reducing calories helped mice live longer, healthier lives. More recently, researches have found the same in fruit flies, roundworms and monkeys. Studieshave also shown thatdecreasing calorie consumption by 3. Plus, there’s data to suggest that limiting food intake may reduce the risk of many common diseases. And some believe fasting may also increase the body’s responsiveness to insulin, which regulates blood sugar, helping to control feelings of hunger and food cravings. The five most common methods of intermittent fasting try to take advantage of each of these benefits. But different methods will yield better results for different people. Otherwise, it’s not sustainable and the benefits of your fasting may be short- lived. So what’s the first step in getting started? Each method has its own guidelines for how long to fast and what to eat during the “feeding” phase. Below, you’ll find the five most popular methods and the basics of how they work. Keep in mind, intermittent fasting isn’t for everyone, and those with health conditions of any kind should check with their doctor before changing up their usual routine. It’s also important to note that personal goals and lifestyle are key factors to consider when choosing a fasting method. RELATED: Does Intermittent Fasting Really Work? Photo: Pond. 5Intermittent Fasting: 5 Methods. Started by: Martain Berkhan. Best for: Dedicated gym- goers who want to lose body fat and build muscle. How It Works: Fast for 1. During the fasting period, you consume no calories, though black coffee, calorie- free sweeteners, diet soda and sugar- free gum are permitted. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder, Berkhan says. What and when you eat during the feeding window also depends on when you work out. On days you exercise, carbs are more important than fat. On rest days, fat intake should be higher. Protein consumption should be fairly high every day, though it will vary based on goals, gender, age, body fat and activity levels. Regardless of your specific program, whole, unprocessed foods should make up the majority of your calorie intake. However, when there isn’t time for a meal, a protein shake or meal replacement bar is acceptable (in moderation). Fasting isn’t a new idea -- many religions have practiced some form for centuries. Recently, fasting has experienced a renaissance among the health.RELATED: 1. 2 New Diet Books on the Fastest Way to Lose Weight. Pros: For many, the highlight of this program is that on most days, meal frequency is irrelevant — you can really eat whenever you want to within the eight- hour “feeding” period. That said, most people find breaking it up into three meals easier to stick to (since we’re typically already programmed to eat this way). Cons: Even though there is flexibility in when you eat, Leangains has pretty specific guidelines for what to eat, especially in relation to when you’re working out. The strict nutrition plan and scheduling meals perfectly around workouts can make the program a bit tougher to adhere to. A slice of birthday cake is OK, but the whole cake isn’t. How It Works: Fast for 2. During the 2. 4 hour fast, which creator Brad Pilon prefers to call a “2. After the fast is over, you then go back to eating normally. Time it however works best for you, and adjust your timing as your schedule changes,” he says. The main rationale? Eating this way will reduce overall calorie intake without really limiting what you’re able to eat — just how often, according to Eat Stop Eat. It’s important to note that incorporating regular workouts, particularly resistance training, is key to succeeding on this plan if weight loss or improved body composition are goals. Pros: While 2. 4 hours may seem like a long time to go without food, the good news is that this program is flexible. You don’t have to go all- or- nothing at the beginning. Go as long as you can without food the first day and gradually increase fasting phase over time to help your body adjust. Pilon suggests starting the fast when you are busy, and on a day where you have no eating obligations (like a work lunch or happy hour). Another perk? There are no “forbidden foods,” and no counting calories, weighing food or restricting your diet, which makes it a bit easier to follow. That said, this isn’t a free- for- all. It’s all about moderation: You can still eat whatever you want, but maybe not as much of it. Many people struggle with going extended periods of time with no food, citing annoying symptoms including headaches, fatigue, or feeling cranky or anxious (though these side effects can dimish over time). The long fasting period can also make it more tempting to binge after a fast. This can be easily fixed. What you eat and when you eat it within that large meal is also key to this method. The philosophy here is based on feeding the body the nutrients it needs in sync with circadian rhythms and that our species are “nocturnal eaters, inherently programmed for night eating.”The fasting phase of The Warrior Diet is really more about “undereating.” During the 2. This is supposed to maximize the Sympathetic Nervous System’s “fight or flight” response, which is intended to promote alertness, boost energy, and stimulate fat burning. The four- hour eating window — which Hofmekler refers to as the “overeating” phase — is at night in order to maximize the Parasympathetic Nervous System’s ability to help the body recuperate, promoting calm, relaxation and digestion, while also allowing the body to use the nutrients consumed for repair and growth. Eating at night may also helpthe body produce hormones and burn fat during the day, according to Hofmekler. During these four hours, the order in which you eat specific food groups matters, too. Hofmelker says to start with veggies, protein and fat. After finishing those groups, only if you are still hungry should you tack on some carbohydrates. Pros: Many have gravitated toward this diet because the “fasting” period still allows you to eat a few small snacks, which can make it easier to get through. As the methodology explains (and the “success stories” section of The Warrior Diet website supports), many practitioners also report increased energy levels and fat loss. Cons: Even though it’s nice to eat a few snacks rather than go without any food for 2. The strict schedule and meal plan may also interfere with social gatherings, which can be tricky for some. Additionally, eating one main meal at night — while following strict guidelines of what to eat, and in what order — can be tough, especially for those who prefer not to eat large meals late in the day. Photo: Pond. 5Started by: John Romaniello and Dan Go. Best for: Gym rats who love cheat days. How It Works: Not completely satisfied with the IF diets listed above? This method takes the best parts of Eat Stop Eat, The Warrior Diet and Leangains, and combines it all into one plan. You also get one cheat day each week (yay!) — followed by a 3. After that, the remainder of the seven- day cycle is split up between the different fasting protocols. Romaniello and Go suggest saving the longest fasts for your busiest days, allowing you to focus on being productive and avoid focusing on potential hunger. The plan, which can be purchased on their website, also includes training programs (using bodyweight and free weights) to help participants reach maximum fat loss in the simplest way possible. Pros: According to the founders, while everyone is technically fasting every day — during the hours when we’re not eating — most of us do so haphazardly, which makes it harder to reap the rewards. Fat Loss Forever offers a seven- day schedule for fasting so that the body can get used to this structured timetable and reap the most benefit from the fasting periods. And who doesn’t love that?)Cons: On the flip side, if you have a hard time handling cheat days the healthy way (i. Additionally, because the plan is pretty specific and the fasting/feeding schedule varies from day to day, this method can be a bit confusing to follow. On the low- calorie days, that means one fifth of your normal calorie intake. So using 2,0. 00 or 2,5. Followers can use this tool to figure out how many calories to consume on “low- calorie” days. To make “down” days easier to stick to, Johnson recommends opting for meal replacement shakes. They’re fortified with essential nutrients and you can sip them throughout the day rather than split into small meals. However, meal replacement shakes should only be used during the first two weeks of the diet — after that, you should start eating real food on “down” days. The next day, eat like normal. It may be smart to keep any workouts on these days on the tamer side, or save sweat sessions for your normal calorie days.)Pros: This method is all about weight loss, so if that’s your main goal, this is one to take a closer look at. On average, those who cut calories by 2. Johnson Up. Day. Down. Day Diet website. Cons: While the method is pretty easy to follow, it can be easy to binge on the “normal” day. The best way to stay on track is planning your meals ahead of time as often as possible.
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November 2017
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