As one of the top diet modes and lifestyles that have been popular these days, intermittent fasting has been followed by people that expect to lose weight, improve health conditions and boost immune systems. Are you one of them, then?
To start with intermittent fasting, first of all, a diet plan should be selected compatible with your needs. A simple intermittent fasting quiz is provided below so that you’ll be able to quickly grasp the best diet plan.
What is Intermittent Fasting and Its Benefits?
Intermittent fasting is not a hard rule of diet, but a pattern of diet. Such a diet pattern will not change the “ingredients” of eating but adjust the “time” of eating. Through the planned arrangement of each meal, you can give full play to the nutrition contained in the food you eat. Moreover, as one of the most popular ways of losing weight, intermittent fasting is also playing an important role in keeping you away from some health problems. The benefits intermittent fasting will bring may include:
Improving heart health
Bad eating habits and lifestyles in daily life will cause unhealthy heart. Intermittent fasting can reduce lipoprotein cholesterol and hunger hormone, improve blood lipid level and reduce the risk of heart disease. At the same time, it can also improve heart function.
Preventing Alzheimer’s disease
Intermittent fasting can prevent Alzheimer’s disease by enhancing brain function and preventing memory loss. In addition, it can reduce the probability of Alzheimer’s disease by restoring the polarity of cell membrane proteins.
Improving sleep quality
Intermittent fasting can prolong sleep time and improve your sleep quality by improving body function.
Intermittent fasting can effectively reverse insulin resistance in patients with early-onset type 2 diabetes, which is caused by the body’s inability to produce insulin or insulin resistance. These patients can reduce blood glucose levels and weight through intermittent fasting.
Intermittent fasting will increase adiponectin, which is a hormone that can reduce inflammation, so it can play an anti-inflammatory role in the nervous system, reduce inflammatory markers in the liver and promote your health.
What are Leading Intermittent Fasting Plans?
When you dive into the world of intermittent fasting, you’ll find endless streams of information on intermittent fasting plans. Here are some leading intermittent fasting plans for you to consider. Choose the one that suits you best.
16:8 intermittent fasting method is very simple: fasting for 16 hours a day and eating in the remaining 8-hour eating window to supplement all required nutrients. The most popular way is not to eat from 8 p.m. to 12 at noon the next day. In addition to this time period, you can eat as usual. And it is not necessarily limited to this time period, and you can arrange a suitable fasting period according to your own living procedures. Most people find that the easiest way is to fast at night, then skip breakfast and have the first meal at lunchtime or earlier in the afternoon.
5:2 intermittent fasting method requires eating according to normal living habits five days a week and limiting the calories of diet to 500-600 for the other two days. These two days can be carried out continuously or separately. In the two days of calorie restriction, you can eat fewer and more meals or concentrate on eating. But be careful to choose low-carbon water and low-calorie food and drinks, and don’t exceed the limit.
Warrior diet refers to the diet of ancient Spartan soldiers. You are allowed to eat only four hours in the evening. It is a revolutionary weight-loss method, and the main purpose is to reduce fat, especially the most stubborn fat, which is very attractive to many people who have tried to lose weight many times and continue to rebound.
OMAD is the abbreviation of one meal a day, which means that you are only allowed to have one meal every day. In other words, you can’t eat for 23 hours a day, and then eat enough calories for the rest of the hour.
Alternate-Day fasting suggests people limit or cut off food every other day and eat normally on non-fasting days. For example, eat on the 1st, 3rd, 5th, and 6th of every week, and fast on the 2nd, 4th, and 6th.
Choose-Your-Day fasting is a comparatively easy and flexible way for you to insist. You just fast according to the physical feeling and the rhythm of life and work and eat when you are hungry and don’t eat if you are not.
Over-night fasting is the easiest intermittent fasting plan because everyone needs sleep every day during which no foods and drinks are needed. Over-night fasting makes it easy for fasters to defeat hunger. In addition, overnight fasting boosts sleep, which in turn helps burn fat quickly.
A 3-Minute Intermittent Fasting Quiz
Here comes an intermittent fasting quiz based on which the best diet plan will be generated for you.
- What do you want to accomplish with fasting?
- To lose weight
- Weight maintenance
- To improve general health
- More focus & energy
- Your gender
- Prefer not to say
- Are you pregnant?
- Your birthday _________ (e.g. June 6, 1996)
- Your current height __________ (CM/FT)
- Your current weight __________ (KG/LBS)
- Your ideal weight __________ (KG/LBS)
- Do you have medical conditions?
- Type 1 Diabetes
- Type 2 Diabetes
- Current/History of eating disorder (e.g. anorexia nervosa, bulimia nervosa)
- High blood pressure
- Increased nutritional need (e.g. Post-surgical procedure, chemotherapy or radiotherapy)
- Other conditions
- Does your family health history include any medical condition below?
- High blood pressure
- Hyperlipidemia/High blood cholesterol
- Hyperglycemia/High blood sugar
- Other medical conditions
- What cause unintentional weight gain?
- Intimate relationship
- Working pressure
- Giving birth
- The ways you’ve tried to lose weight
- Weight loss products
- Professional consulting
- Fasting familiarity
- Yes, from time to time
- As only you can, which pace would you prefer?
- Slow and steady wins the race
- Between the slow & fast
- As fast as possible
- Everyone can’t live without diet and choosing a healthy and suitable diet for yourself is very important.
- Intermittent fasting is a diet pattern focusing on when to eat and it is beneficial for your health.
- Do a 3-Minute Intermittent Fasting Quiz to find out the best plan for you.