Trying to reduce extra weight? Try these 7 fasting techniques

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• May 20, 2022 | Dhupali Das

It doesn't say which foods you should eat, but rather when you should eat them.

Digital Desk: Are you ready to begin your weight-loss journey? Then you should try intermittent fasting. Intermittent fasting is a type of eating pattern that cycles between fasting and eating intervals. It doesn't say which foods you should eat, but rather when you should eat them.

Each person's experience with intermittent fasting is unique, and hence various methods suit different people. Here are seven different ways to practise intermittent fasting: 

Fast for 12 hours a day: The diet's rules are simple to follow. A person must choose and adhere to a 12-hour fasting window each day. As per studies, fasting for 10 to 16 hours causes the body to transform fat storage into energy, releasing ketones into the bloodstream and promoting weight loss.

Fasting for 16 hours: Fasting for 16 hours and eating for 8 hours is the 16:8 approach, often known as the Leangains diet. The 16:8 diet requires males to fast for 16 hours each day and women for 14 hours. If you've tried the 12-hour fast but haven't seen any results, this form of intermittent fasting might be for you.

Fasting for 2 days a week: The 5:2 diet requires people to eat normally for five days and then cut calories for the remaining two days. During the two fasting days, men typically intake 600 calories and women 500 calories.

Alternate day fasting: The alternate-day fasting regimen, which includes fasting every other day, has various versions. Some people believe that complete abstinence from solid foods is required on fasting days, while others believe that upto 500 calories can be consumed. Many people opt to eat as much as they want on eating days.  Notably, Alternate-day fasting is an extreme form of intermittent fasting.

A weekly 24-hour fast: Fasting for one or two days a week, often known as the Eat-Stop-Eat diet, involves going without eating for a period of 24 hours. Many people fast between meals, such as breakfast and lunch. People on this diet plan can drink water, tea, and other calorie-free liquids during fasting time. On non-fasting days, people should resume their normal eating patterns.

Meal skipping: This adaptive method of intermittent fasting may benefit beginners. It entails missing meals occasionally. People can skip meals based on their hunger level or time constraints. However, it is vital to eat nutritional foods at each meal.

The Warrior Diet: The Warrior Diet is a form of intermittent fasting with a high-intensity level. People fast for  20 hours during the warrior diet, eating only a few servings of raw fruits and vegetables and then eating one huge meal at night. The dining window is usually only 4 hours long. This form of intermittent fasting is good for people who have tried other intermittent fasting methods but failed to get the desired results.