Intermittent Fasting Methods and Types: Benefits of Intermittent Fasting

I will explain the methods and types of intermittent fasting and its effects. You may have heard of intermittent fasting, a way to lose weight while maintaining good health. Today, I'll discuss the methods and success tips for intermittent fasting.

Types

When it comes to intermittent fasting, it's usually discussed in three categories. The first is the 12:12 intermittent fasting, another is the 16:8 intermittent fasting, and the last one is the 24-hour intermittent fasting. The 12:12 intermittent fasting is a method of maintaining an empty stomach for 12 hours. It's called 12:12 fasting because it involves fasting for 12 hours, and 16:8 is a method of fasting for 16 hours. The 24-hour fast involves fasting for 24 hours, or all day.

To explain each in more detail, in the case of 12:12 intermittent fasting, you fast for 12 hours, which simply means skipping dinner. You fast for 12 hours and eat two or three meals within the remaining 12 hours. So, if you have breakfast at 8 am, you finish your last meal at 8 pm, and then you fast until 8 am the next day.

And the 16:8 fast involves skipping either breakfast or dinner. So, you either skip dinner and breakfast or skip dinner. However, skipping dinner might not be easy for most people. Therefore, I would suggest starting with skipping breakfast for 16:8 intermittent fasting.

Finally, the 24-hour fast involves fasting for the entire day. This is done weekly, with two days designated for a 24-hour fast. Although it's called a 24-hour fast, in reality, you just skip breakfast and lunch and have dinner, which is essentially a 24-hour fast.

Effects

The effects of fasting are that each cell in our body has organelles that produce energy for the cell's activities. These are called mitochondria, and they burn calories themselves to produce energy when calories and nutrients are supplied. Having many mitochondria can help burn body fat, and fasting is a way to activate them.

Between 12 and 24 hours after fasting, the rate of fat consumption increases rapidly. After 12 hours of fasting, most of the glucose absorbed from food is consumed, and then it starts to burn energy sources in muscles and fat. After 24 hours, the energy in the muscles is also burned, and from then on, it starts to consume energy sources in fat.

Fasting for 12 hours or more. It's important to remember that your body fat starts to burn when the fasting time continues. That's why intermittent fasting aims for a minimum fasting time of 12 hours.

Success Tips

Some of you may be doing intermittent fasting but not seeing much weight loss. Some strategies during meal times are necessary. For those who are doing intermittent fasting and want to reduce body fat faster, reduce carbohydrate intake during meals and replace the reduced amount with protein.

Reducing carbohydrates helps reduce body fat, and replacing the reduced amount with protein. Of course, you can eat plenty of vegetables with protein. If you maintain this eating pattern, you'll be much closer to achieving your weight loss goals.

Precautions

Even with the intermittent fasting that I have introduced, there are some people who should be cautious. First, pregnant women and breastfeeding mothers are not suitable. Adolescents who are in their growth spurt also need to be careful. And those with weak cardiovascular systems or kidney problems should also be cautious.

In Conclusion

Also, some people experience heartburn when the fasting period becomes too long. If you experience any discomfort while doing intermittent fasting, stop fasting and consult with a medical professional to determine whether or not to continue. Please keep this in mind.