6 Methods of Intermittent Fasting
The whole purpose of intermittent fasting is to burn body fat while keeping muscle. Intermittent fasting is when you go periods of not eating followed by periods of eating. Although that might seem like common sense, there are a few different intermittent fasting methods. It's all about meal timing. While it may seem rather simple, you still have to control what you eat, how much you eat, as well as exercise to use intermittent fasting to boost your metabolism.
This method of intermittent fasting is not really for people how just want to lose weight. It's more for people who want to get really sculpted. It includes a high protein diet. It's 16/8 meaning that you fast for 16 hours and then the next 8 hours are eating hours.
In this method you also practice carb-cycling which is only eating carbs on days that your strength train and weight lift. Nutrient timing also plays a role in this method. You'll be eating a bulk of your calories after your weight/strength training sessions. This is mostly a "guy" method since many women are not interested in bulking up and looking "sculpted" but if you want more info you can visit the website.
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Eat Stop Eat
This is a type of intermittent fasting that is "easier" as you don't fast every day. In fact you fast 1 day out of the 2 week, or 2 days (optional). So essentially you fast for a full 24 hour period once of twice a week. This is also a high protein diet and will be very appealing to those on the Keto diet or Paleo diet since it calls for minimal processed foods. You can learn more about Eat Stop Eat here.
Alternate Day Fast
This fast is fairly simply, it's 16/8 so 16 hours of fasting followed by 8 hours of eating time. The way that it's set up you eat every other day. So you would eat Monday 8am to 8pm, fast Tuesday, eat Wednesday 8am to 8pm, etc. The difference here from some of the previously mentioned intermittent fasting methods is that you get to eat what you want on non-fasting days. You can get access to this fasting place on Amazon.
This is one of the more intense fasting methods and I don't recommend that you try this one unless you really know what you are doing. This is a 20/4 fast meaning you fast every day for 20 hours and only eat for 4 hours a day. It calls to eat very small amounts of specific food during the fast and the majority of your calorie intake in within that 4 hours feeding window. You are also supposed to workout during the 20 hour fasting periods.
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This is similar to the warrior fast but not nearly as strict. It's a 19/5 fast so you fast of 19 hours and feeding window is the other 5 hours. You can choose to eat during any 5 hour feeding period. What you eat and how much is also relaxed. You can eat as much as you are hungry for and what ever you want to eat. When it comes to weight loss they say to expect 0 weight loss in the first three weeks. After the initial 3 weeks they say you can lose up to 4 lbs per month.
Random Meal Skipping
The final method I want to touch on is randomly skipping meals. The idea behind this is that our ancestors had to hunt for food and didn't always have meals. To simulate this you can randomly skip meals. This also calls for eating a unprocessed diet like a paleo diet.