Intermittent Fasting 3: the final Fasts
Intermittent fasting as earlier mentioned is known to be of five types but I have decided to share just 4.
I talked about Leangains and it benefit. In this post, you will read about the last 3.
2. Eat Stop Eat This was originated by Brad Pilon and is considered for healthy eaters looking for an extra boost.
Methodology : Eat Stop Eat is practiced by eating and then fasting for a while and then fast again. This could be fasting for 24 hours like once or twice a week. During this fats, no food is consumed but you can drink calorie-free beverages. After the fast is over, you then go back to eating normally.
Try to act like you didn’t fast. Some people need to finish the fast at a normal mealtime with a big meal, while others are good ending the fast with an afternoon snack. Take a timing that works best for you, and adjust your timing as your schedule changes
The main rationale behind eating this way is that it will reduce overall calorie intake without really limiting what you’re able to eat — just how often, according to Eat Stop Eat. It’s important to note that incorporating regular workouts, particularly resistance training, is key to succeeding on this plan if weight loss or improved body composition are goals.
No forbidden foods in this fast but moderation is key.
Cons: Going 24 hours without any calories may be too difficult for some — especially at first. Many people struggle with going extended periods of time with no food, citing annoying symptoms including headaches, fatigue, or feeling cranky or anxious (though these side effects can diminish over time). The long fasting period can also make it more tempting to binge after a fast. This can be easily fixed… but it takes a lot of self-control, which some people lack.
3. The Warrior Diet was initiated by Ori Hofmekler
Best for: People who like following rules and are devoted.
How It Works: Warriors-in-training can expect to fast for about 20 hours every day and eat one large meal every night. What you eat and when you eat it within that large meal is also key to this method.
The philosophy here is based on feeding the body the nutrients it needs in sync with circadian rhythms (circadian rhythm is a roughly 24 hour cycle in the physiological processes of living beings used to monitor certain activities in the body) and that our species are “nocturnal eaters (nocturnal means night), inherently programmed for night eating.”
The fasting phase of The Warrior Diet is really more about “undereating.” During the 20-hour fast, you can eat a few servings of raw fruit or veggies, fresh juice, and a few servings of protein, if desired. This is supposed to maximize the Sympathetic Nervous System’s “fight or flight” response, which is intended to promote alertness, boost energy, and stimulate fat burning.
The four-hour eating window — which Hofmekler refers to as the “overeating” phase — is at night in order to help the body recuperate, promoting calm, relaxation and digestion, while also allowing the body to use the nutrients consumed for repair and growth.
Eating at night may also help the body produce hormones and burn fat during the day, according to Hofmekler.
During these four hours, the order in which you eat specific food groups matters, too. Hofmelker says to start with veggies, protein and fat. After finishing those groups, only if you are still hungry should you tack on some carbohydrates.
Cons: Even though it’s nice to eat a few snacks rather than go without any food for 20-plus hours, the guidelines for what needs to be eaten (and when) can be hard to follow long-term. The strict schedule and meal plan may also interfere with social gatherings, which can be tricky for some. Additionally, eating one main meal at night — while following strict guidelines of what to eat, and in what order — can be tough, especially for those who prefer not to eat large meals late in the day.
Started by: John Romaniello and Dan Go ideal for those who love cheat days.
How It Works: Not completely satisfied with the IF diets listed above? This method takes the best parts of Eat Stop Eat, The Warrior Diet and Leangains, and combines it all into one plan.
You also get one cheat day each week (yay!) — followed by a 36-hour fast (which may be not-so-yay for some). After that, the rest of the seven-day cycle is split up between the different fasting protocols.
Secret : Romaniello and Go suggest saving the longest fasts for your busiest days, allowing you to focus on being productive and avoid focusing on potential hunger.
Cons: On the flip side, if you have a hard time handling cheat days the healthy way (i.e. being able to indulge in moderation and turn off that green light when it’s time), this method might not be for you.
Additionally, because the plan is pretty specific and the fasting/feeding schedule varies from day-to-day, this method can be a bit confusing to follow. (However, the plan does come with a calendar, noting how to fast and exercise each day, which may make it easier.).
I will pause here. In the final post, I will be talking about how to start and what is more important in your weight loss journey as far diet is concerned. I will invite you to join me on a challenge.
Until then, eat, have fun and be productive
Also published on Medium.