We already know that IF is a method of restricting the time you eat each day.
However, this method can be divided into 6 main types based on the time you eat and the time you fast, as follows:
1. Intermittent Fasting Lean gains
The first and easiest and most popular type of IF is the Lean Gains IF or 16/8 IF. In 1 day (24 hours), you can eat for 8 hours and fast for 16 hours. For example, if you eat your first meal at 8 am, you can eat your last meal no later than 4 pm and you can eat your next meal at 8 am the next day.
During the 16-hour fast, those who do สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน this type of IF must not eat anything except drink water or unsweetened water and do not drink water with sweeteners instead of sugar to prevent the body from stimulating hunger while fasting.
You can choose the time to eat at your convenience because this method is not limited to when to eat. It is limited to eating for only 8 hours. But it is best not to eat too late because it will affect the digestive system and energy burning, which will be a factor that reduces the effectiveness of IF weight loss .
In addition, during this 8-hour eating period, it is recommended to eat the right amount of food with complete nutrients. Because if you eat too much food, doing IF may not be successful in losing weight as well.
2. Intermittent Fasting like Fast 5
The difficulty level is increased from IF 16/8, which is Fast 5 IF. The principles of eating and fasting are the same as IF 16/8, but the only difference is the time period that can be eaten. Fast 5 IF allows eating only 5 hours per day. The remaining 19 hours are the fasting period.
3. Intermittent Fasting: Eat stop Eat
The third type of IF is eating every other day or Eat stop Eat. This method requires fasting for 24 hours consecutively. In 1 week, you may choose to do it 1-2 times. For example, if 1 week has 7 days, you can eat normally for 5-6 days and abstain from eating for 1-2 days. The fasting days should not be 2 days in a row. There should be a gap so that the body is not harmed by fasting.
4. Intermittent Fasting 5:2
The 5:2 IF diet is similar to Eat stop Eat in that in one week, you will eat normally for 5 days and the remaining 2 days, you will eat fewer calories than your body needs. Usually, you will eat only about 1/4 of your daily needs. During the 2 days when you have to eat less calories, you can choose to eat 2 days in a row or leave a gap.
5. Intermittent Fasting like The Warrior Diet
The Warrior Diet focuses on eating in the early evening only. You can eat for only 4 hours and fast for 20 hours. During the eating period, focus on eating foods that are high in protein, vitamins, and minerals. During the fasting period, you can drink water or low-calorie diet foods to satisfy your hunger.
6. Intermittent Fasting ADF (Alternate Day Fasting)
Alternate Day Fasting is the most brutal method of IF weight loss. This method allows you to eat normally for 1 day and fast the next day for the whole day. Do this alternately. This method is suitable for those who are getting used to fasting. It is not suitable for beginners, especially those who have the habit of eating snacks. Because after fasting for 24 hours, you will have a lot of cravings, causing you to eat more than usual the next day.