168 too hard? You can also do this intermittent fasting to lose weight

The 168 fasting method is a popular way of intermittent fasting, and it is very difficult to support 16 hours without eating. Intermittent fasting also has a female version of 168, 5:2 fasting, warrior diet and spontaneous meal skipping, etc., only adjusting the amount of a meal, it may be effective.

168 intermittent fasting simply means that the three meals will be concentrated in 8 hours to eat, the other 16 hours no longer eat, so as to extend the time the body consumes body fat, help fat metabolism, on weight loss is indeed helpful.

However, it is really difficult to implement 168. In order to achieve 168, some people dare not get up too early or go to bed too late; others simply reduce their fasting time on their own, from 16 hours to 15.5 hours, 15 hours ...... because they can't take it anymore.

In fact, everyone's work and rest is very different, and not always suitable for long periods of time without food (especially for people with diabetes, high blood pressure, or those engaged in manual work). Instead of forcing yourself to do 168, why not refer to other versions of intermittent fasting to find out what works best for you?

1. Female version, moderate version 168

Healthline, a health information website, suggests that women have different physiological characteristics and that fasting for 14 to 15 hours is better than fasting for 16 hours.

Canadian surgeon Mehmet C. Oz recommended a more moderate 12-hour fasting, that is, 12 hours between dinner and breakfast the next day, he believes that the same can significantly reduce caloric intake, to achieve weight loss effect, for most people, basically as long as you do not eat late night can do.

Fasting period is not what can not take, you can drink water, black coffee, green tea and other zero calorie drinks. And in the hours that can eat, or to a healthy, balanced diet as the main, if no restraint in eating junk food, resulting in high total calories, the same can not achieve weight loss effect, this diet principle also applies to other versions of intermittent fasting.

2. 5:2 Fasting

This is second only to 168, the most popular fasting method. The implementation is 5 days a week in the normal diet, 2 days to take a low-calorie diet (500 calories a day for women, 600 calories for men).

The advantage of 5:2 fasting is that you can choose your own low-calorie diet days according to your appointments and schedules, and it may be easier for office workers who often have dinner parties and social functions to get started.

3. The Warrior Diet

Warrior diet like 168, every day to comply with the rules of eating time, only 4 hours a day can eat at will, but the remaining 20 hours do not have to completely eat, but can eat a small amount of fruits and vegetables.

The Warrior Diet recommends that you eat during the dinner period, for example, from 4:00 p.m. to 8:00 p.m. This is a good time to share a rich meal with family and friends, which is more in line with most people's lifestyle.

4. Skip meals at will

This is probably the easiest way to fast. There are no special rules, so as long as you don't feel hungry, you can just skip a meal.

The theory behind meal skipping is that the human body is capable of coping with hunger for a period of time and does not necessarily need to eat once every few hours. So if you don't get up early in the morning and are not hungry at all, you may want to skip breakfast and have a good meal for lunch and dinner.

The above are more moderate, more suitable for beginners intermittent fasting method.

More stringent fasting practices include "Eat-Stop-Eat", which means choosing one to two days a week to not eat at all; or alternate day fasting, which means eating one day and taking only 500 calories or less a day, these methods are more aggressive, please be sure to consider your own physical condition and consult your doctor before implementation.

In general, no matter what kind of intermittent fasting is implemented, the following points should be noted.

  • Before implementing fasting, it is best to have established a healthy eating pattern, otherwise it is easy to break.

  • During the non-fasting period does not mean that you can eat everything, but also to control the total caloric content, with a balanced diet.

  • It is easy to feel tired, irritable, and even dizzy during fasting, so intermittent fasting is not suitable for people with chronic diseases such as diabetes, hypertension, gastritis, women in their physiological period, pregnant women or nursing mothers, and people whose work is mainly labor.

  • There are still many dietitians who do not recommend long-term fasting. If you want to control your weight, you still have to consider your health condition and choose the most suitable way.

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About Jerry

There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
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