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With so many diets and methods out there, it's hard to know what works best. One popular approach to losing weight is intermittent fasting.
If you haven't heard of it before, intermittent fasting is a way of eating that switches between periods of eating and fasting. It isn’t about what you eat but rather when you eat. Many people find it simple because it doesn't involve complicated rules or calorie counting.
Here’s a look at the best ways to do it for weight loss in a safe and healthy way.
1. 16/8 method
The 16/8 method is one of the easiest and most common ways to start intermittent fasting. With this method, you fast for 16 hours and eat during an 8-hour window.
For example, you might eat all your meals between 12 p.m. and 8 p.m. and then fast from 8 p.m. until the next day at 12 p.m. This method is popular because it's simple to follow; you can just skip breakfast or have a late brunch. During the fasting period, drinking water, herbal tea, or black coffee is fine to help stay hydrated and control hunger.
2. 5:2 diet
The 5:2 diet is another well-liked way of doing intermittent fasting. In this method, you eat normally for five days of the week and limit your calories on the other two days.
On the fasting days, men generally eat around 600 calories, and women eat about 500 calories. You can choose any two days of the week to fast, but it's best not to have them back-to-back. The idea is to eat fewer calories on those days without completely going without food. This makes it easier to stick to since you only have to restrict your eating twice a week.
3. Eat-stop-eat
The eat-stop-eat method involves fasting for 24 hours once or twice a week. This means that if you finish eating dinner at 7 p.m. one day, you wouldn't eat again until 7 p.m. the next day. During the fasting period, drinking water and non-caloric beverages is allowed.
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4. Alternate-day fasting
Alternate-day fasting is when you fast every other day. On fasting days, you might eat very few calories (about 500) or none at all. On non-fasting days, you can eat as you normally would. This method can be difficult to maintain and might not be suitable for everyone. So, if you’re new to intermittent fasting, it’s better to start with an easier method before trying alternate-day fasting.
5. Choosing a method that fits your lifestyle
The best way to make intermittent fasting work is to find a method that fits your lifestyle. Think about your daily routine, work schedule, and eating habits. If you love breakfast, then the 16/8 method might not be the best fit. On the other hand, if you find it easy to skip meals during busy days, then the eat-stop-eat method could work well for you. The goal is to make fasting a part of your life without making it stressful or too difficult to follow.
ALSO READ: Pros and cons of losing weight by intermittent fasting
This content was created with the help of an AI model and verified by the writer.