6 Effective Intermittent Fasting Ways To Lose Weight

Illustration of how to intermittent fasting that is effective in losing weight (Freepic)

YOGYAKARTA Regulatory diet is one of the effective ways to lose weight. Of course, one of these diets is well known to many people, namely intermittent fasting. Intermittent fasting is a diet that regulates the type of food that is eaten and the time to eat. Some studies show that intermittent fasting is beneficial for burning body fat piles and better health.

This intermittent fasting is patterned, because time is arranged in such a way that metabolism works optimally and fat is used as a source of energy in activities. However, everyone can choose the most appropriate eating style of intermittent fasting. Here's how to intermitt fasting that effectively loses weight.

This intermittent diet rule is very simple, you just have to decide and obey the fasting window for 12 hours every day. That is, you fast not to eat but have to meet your body's hydration needs by drinking mineral water or other non-calorie drinks.

Several studies, fasting for 10-16 hours a day helps the body manage fat deposits into energy by releasing ketones into the bloodstream. Furthermore, this will drive weight loss. For this 12 hour dining and fasting window, the easiest and usual way is practiced for beginners. For 12 hours you are not allowed to eat, but you have a window of eating time for 12 hours too. For example, you choose fasting from 7 p.m. to 7 a.m. and you can have breakfast after 7 a.m. and stop eating last at 7 p.m.

If you are intermittent fasting with a pattern of 16:8, fasting time is longer and fasting time is short. This means that for 16 hours fasting and 8 hours you have a time window for eating nutrient-intensive foods. Well, this second pattern of intermittent fasting can be done if you have followed the 12:12 pattern but do not see any changes, especially weight loss. In this pattern, people usually finish their dinner at 8 pm and then miss breakfast the next day, not eating until noon.

Fasting intermittent with a two-day fasting pattern limits eating calorie food while the other five days are still limiting but looser. According to research with limited participants, 107 overweight women who run this intermittent fasting pattern are effective in losing weight. In addition, this pattern also reduces insulin levels and increases insulin sensitivity.

There are various variations in the fasting plan or fasting aimed at health and weight loss. In addition to the intermittent pattern mentioned above, there is also a later day's fasting pattern. For example, on fasting day it is only allowed to eat 500 calories. On the day of eating, you can eat whatever you want. Then the next day you fast again, and so on for a period of 12 weeks.

According to research reports, participants who fast 12 weeks later can lose an average weight of 5.2 kilograms. Fasting is an extreme form of intermittent fasting, and may not be suitable for beginners or those with certain medical conditions. It may also be difficult to maintain this type of fasting in the long term.

Fasting is entirely one or two times a week, known as the Eat-Stop-Eat diet. This diet involves not eating food for 24 hours at a time. Many people start fasting with breakfast until breakfast the next day or lunch until lunch the next day. During fasting, you can drink mineral water, tea, coffee, or other calorie-free drinks. Eating in this way reduces a person's total calorie intake but does not limit certain foods consumed by these individuals.

This sixth way of intermittent fasting is classified as extreme. Launching Medical News Today, Tuesday, October 29, people usually only eat very few portions. Types of foods eaten such as fruits, raw vegetables, protein, and healthy fats eaten during the 20-hour fasting window and one big meal at night. The dining window only has 4 hours. This form of fasting is probably the best for people who have tried other intermittent fasting forms.

Besides recognizing which way of intermittent fasting that suits you, it is also important to ensure that your body's nutritional needs are met. Do not let the desire to lose weight instantly damage health and make malnutrition. Plus, make sure to get enough fluids or drink enough so you don't get dehydrated.