Forget diets – you can lose weight while sleeping

The duration of the fasting period may vary depending on your goals and individual characteristics.

It is important to understand that intermittent starvation is not exactly the same as a calorie restriction (reduced daily calorie intake) or exhaustion. On the contrary, intermittent fasting makes you feel saturated and get enough macro and trace elements for your body.

Main modes of intermittent fasting

Mode 1 – 12:12

This regime is considered the gentlest and simplest, as the fasting period is relatively short and most of it is sleeping. For example, you can start starving at 8pm. evening – dinner until 8pm. and breakfast at 8 p.m. morning the next day.

Mode 2 – 14:10 and 16: 8

Modes with 14 or 4 p.m. Fasting is classic. This type of fasting can be especially useful for those who have already tried 12 -hour fasting and are ready to move on.

How is it going in practice? With the 16: 8 mode, you can, for example, finish your dinner until 8pm. evening and then spend breakfast and start eating 12 hours. the next day. Or, conversely, to have a full dinner until 4 p.m. and breakfast at 8 p.m. morning the next day. You choose your eating time, according to your senses. Most importantly, it is comfortable for you and you can maintain your chosen mode to eat around the same time every day.

Mode 3 – Fasting 5: 2

People with 5: 2 regimen eat standard amount of healthy food 5 days a week and significantly reduce calorie intake of 2 days.

As a rule, there should be at least one regular day between the days of discharge. For example, you can eat less calories on Mondays and Thursdays.

The study showed that the 5: 2 intermittent regimen reduces insulin levels and improves insulin sensitivity.

Mode 4 – Alternate 24 -hour fasting

This mode usually includes 24 -hour fasting 1-2 times a week, every other day or other regularity. For some, this means complete refusal of solid foods during the discharge days, others leave up to 500 calories for fasting days.

Daytime Fasting is an extreme form of intermittent fasting that may not be suitable for beginners and people with certain individual problems. It can also be difficult to maintain such a mode for a long time.

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Research has shown that intermittent fasting can help not only to lose weight but also to improve physical and cognitive health, as well as increase life expectancy.

Scientific data show that healthy fasting can positively affect cholesterol levels, glucose metabolism and cellular resistance. In some cases, fasting can also facilitate the course of autoimmune diseases.

Water, black coffee and tea without milk and sugar are allowed during the fasting period.

Everything can be eaten during the meal, but that does not mean that you need to go to extremes. You will not achieve long -term results if you choose unhealthy, fast food, fried dishes and refined sweets.

A few simple rules to help you achieve sustainable results:

– Drink a lot of water a day, observe the water balance;

– Choose nutritious products rich in protein, fiber and healthy fats;

– Reduce sugar and high -carbohydrates.

– Don’t eat at night. The last meal is best done at least 2-3 hours. before bedtime.

Remember, intermittent fasting is not for everyone. For example, if you have diabetes, you have too little weight or eating disorders, you should not starve without prior consultation with your doctor.