- Alternate day fasting schedule
Also known as the every-second-day diet, the fasting schedule typically consists of a four-day calorie restriction (500 for women and 600 for men), with three days of free eating. The schedule feels like a feast, fast, feast, fast, feast and the like.
Food to eat and drink on fasting days
The calorie restriction for fast days is 500-600 and with it you can have as many zero-calorie drinks as you want. Zero calorie drinks include coconut water, cucumber drink, green tea, ginger tea, turmeric tea.
One should keep a salad with roasted chicken like 50 grams of protein and some low-calorie vegetables, so that it feels fuller for a long time.
If you are a vegetarian, a cup of lentils can provide you with 18 grams of protein. As a rule of thumb, protein per gram provides you with four calories.
Food to eat on days without fasting
On days without fasting, the person eats whatever he wants. Studies have shown that people who follow alternate days of fasting do not eat many calories on fasting days. A comparative study found that people who followed an alternate day of fasting consumed only 10 percent more calories on non-fasting days.
Benefits
Studies have shown that fasting on alternate days weighs one to three months. can reduce weight from to kilos, which is more than what is seen with other intermittent remedies that limit the duration of eating in the window every day.
Fasting methods also showed a decrease in blood pressure and insulin resistance. It also promotes autophagy, a deep cellular cleansing, which allows the body to get rid of old, damaged cells and create new spaces in its place.
Defects
Adhering to a diet is not easy. In a study published in 2017, JAMA Internal Medicine dropped 38 percent of alternative-day fasting, compared to 29 percent of calorie-restricted regular dieters. People who were fasting overcame their appetite in 10 days and started experiencing hard work in fast days.
The 5: 2 fasting method is a popular version of alternate day fasting. This method includes two days of calorie restriction and five days of eating freely. You can choose which two days of the week you want to fast. The calorie restriction is the same, 500 for women and 600 for men.
Be sure not to fast for two consecutive days.
Food to eat on fasting days
Make sure you eat at least 50 grams of protein every day. Also, when you are fasting, drink plenty of water to prevent dehydration. It is advisable to have a large meal at the end of the day and have fewer calories throughout the day.
Food to eat on days without fasting
It is said that the healthier the choice, the more benefits there are. Restrict your processed food intake and include more fruits, vegetables, whole grains and lean protein.
Benefits
This method of fasting is less extreme and weight loss is similar to the above method. If you find the alternate day method too difficult, you can try the 5: 2 method because it seems to have the same benefits as the alternate-day fast.
According to a study published in 2018 in the British journal Nutrition, researchers compared the effect of a 5: 2 diet with a calorie-restricted diet. It has been found that people who follow a 5: 2 diet, clearing dangerous blood fats, do triglycerides more effectively than those who follow a calorie restricted diet and do not fast.
People with high triglyceride levels are at risk for heart attack and stroke. The method also showed a decrease in systolic blood pressure.
Defects
5: 2 The method of fasting can be difficult for some people to follow. If you do not eat carefully, you may feel dehydrated and less stressed on fasting days.
The method of fasting is based on Brad Pylon’s popular book. The stop-it-stop method requires fasting 24 hours once or twice a week, which means extending the overnight fast to 12 hours. In this method, you go 24 hours a day for two days a week without any meals.
Food to eat on fast days
On fasting days you can get as much water and a zero-calorie drink as you want and nothing else.
Food to eat on days without fasting
On days without fasting, you can eat whatever you like. Eating healthy foods is encouraged.
Benefits
People who try all methods of fasting say that this method is easier to follow than alternative-day fasting and produces similar benefits in terms of weight loss.
Defects
Like other methods, it can lead to dehydration if not followed carefully.
This is an extreme method of fasting also called zero-calorie alternative-day fasting. This method involves 36 hours of zero-calorie fasting, followed by 12 hours of unlimited diet.
Have breakfast when you wake up and then another meal in 12 hours and then fast for 36 hours.
The plan has to be followed for the whole week.
Food to eat on fasting days
You can drink zero-calorie drinks and lots of water. You can also take electrolyte supplements to prevent the consequences of electrolyte imbalance, paid heart rate, headaches and sometimes convulsions.
Food to eat on days without fasting
There are no restrictions, but the healthier choices you make will have more benefits.
Benefits
A 2019 study published in Cell Metabolism showed that: 12 36:23 fasting people drank 35 percent fewer calories of ories and lost about 3 kg per month. These fasters could also burn fat on the day of the festival. They showed a decrease in cholesterol, belly fat, inflammation and other positive changes.
Defects
The method of fasting can also cause dehydration, fatigue and dizziness.
- Extended fasting periods of 48 and 72 hours
This method is an extended form of intermittent fasting. This includes taking zero calories for two days and a regular diet for the next five days. This fasting method is water fasting and can be dangerous.
What you can eat on fasting days
Only zero-calorie drinks and water can be consumed.
Food to eat on days without fasting
It is recommended to take whole plant based food on processed food. Consumption of fresh fruits and vegetables is also encouraged. It is said that once the fast is over, drink the juice, slowly introduce solid foods.
Benefits
You will definitely lose weight on this diet plan as you are cutting calories. A study published in BMC Cancer in 2016 found that fasting for 72 hours before chemotherapy to treat cancer may reduce some of the side effects by protecting normal cells.
Researchers also say that diet benefits people with high blood pressure, diabetes, epilepsy and many other diseases.
Defects
Diet is an extreme and should be followed only under the supervision of an expert. Adherence to a regular diet can lead to the development of a painful gallbladder, which may require surgery later.
It can make you feel tired, nauseous. Other side effects include headache, back pain and indigestion.
People who should not try an alternative day-to-day fasting diet include pregnant women who take medications after meals, have seizure disorders, operate heavy machinery at work, or have a long history of diabetes.
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