Intermittent fasting has been the buzzword in the diet and wellness community for quite some time now. More and more people are becoming active (Shape.com reports that about 73% of Americans work out once or twice a week). This is becoming even truer locally too. On Facebook, The Low Carb and Intermittent Fasting™ group has 1.4 million members. A quick scroll and you’ll see before and after pictures, tips and tricks, showing the growing interest in weight loss and a more active lifestyle for Filipinos.
We’re sure you’ve heard about what is Intermittent Fasting (or more comfortably coines as IF). A lot has been said about this eating pattern that dictates the number of hours you can eat and fast. Here, Beauty Insider Philippines wrapped up all the essential bits that you need to know about the three most common types of IF:
16/18
The most common is the 16:8 schedule, where you have an eating window of 8 hours and then fast for the next 16 hours. Made popular by fitness expert Martin Berhan, a suggested schedule can be to start eating by 12 pm and the last meal be before 8 pm.
5:2
The 5:2 diet outlines normal eating hours and intake 5 days a week and then restricting calorie intake for two days to 500-600 calories. According to Healthline: “On the fasting days, it is recommended that women eat 500 calories, and men 600 calories.”
Eat-Stop-Eat
If you’re up for a challenge, another kind of IF includes 24-hour fasting once a week. An example is eating dinner on Monday and then fasting until dinner the next day.
Fasting has been part of religion and culture since the early centuries because of it’s assumed effects both physically and spiritually. According to Healthline, the medical effects of IF can include weight loss, reduced insulin resistance, and cellular repair.
A lot of people are trying out IF because of its weight loss benefit. Get inspired and see the success stories we saw all over Instagram under the #IntermittentFasting tag:
Want to try out IF? Getting a consultation with a nutritionist is always the best choice especially because of restrictions that can depend on your health and weight. Self.com looks at IF as having great potential, “but we need additional research before we can create clinical statements that confidently inform nutrition guidelines and individual behavior.”