Intermittent fasting: as on-off diet to lose weight quickly

Intermittent fasting is a diet based on the alternation of regular meals and fasting times, to speed up your metabolism and help you lose weight faster. Here example, benefits and different patterns of intermittent fasting diet

The intermittent fasting is a diet based on ' alternation of regular meals and moments of fasting itself. This type of on-off diet allows you to decide, according to different patterns, how to set the above alternation of normal meals and periods to break from food, practice the latter, that would ensure a positive influence on calorie budget and hormone metabolism, favoring a fast weight loss and improving cardiovascular health and the immune system in general. Are five major examples of intermittent fasting diet to choose, in which, in essence, time windows vary between fasting moments and normal meals. 

Generally in the examples in the diet intermittent fasting is expected to split the day into two parts : a fast phase - called fast - lasting several hours (from 12 to 19-20 hours) that will not be introduced no food except water, bitter coffee, tea and drinks without sugar, and another part - called Fed - where you can Hungarian regularly .

Intermittent Fasting: 5 Diet examples based on fasting

5 are prime examples of the intermittent fasting diet based. Here they are below:

• The Intermittent fasting or intermittent fasting lean gains: conceived by the fitness coach Martin Berkhan, this method is based on the 16/8 scheme provides that the division of the day into two parts, eight hours in which you can eat two or three meals, and 16 hours of complete fasting
• Eat Stop Eat: the method devised by American nutritionist Brad Pilon, is to do a 24 hour fast for one or two days a week. In reality, however, on days off, one or two as needed, it is allowed a normal calories diet.
• The Warrior Diet: this method, developed by Ori Hofmekler, provides for 4 hours fed - distributed between a dinner, where you can eat all, without restriction of calories or intake of macronutrients, and vegetable-based snacks rich in fiber and dried fruits.
• The Fast diet or fasting on alternate days: it is based on scheme 5: 2, that is, provides the possibility to eat on a regular basis 5 days a week and to make a strong caloric restriction in the other two days. In fact, days off, we do not submit to a truly fast and precisely but are allowed a maximum of 500 calories for women, 600 for men. The menu type for the two days caloric restriction should bet on a big breakfast - such as scrambled eggs, ham, and black tea - and a light dinner of grilled fish or chicken and vegetables. So it jumps lunch, while they are granted throughout the water and herbal teas day.
• Whole day fasting: Eat Stop Eat is one with one or two days of complete fasting, unlike diet devised by Pilon, that on days off included normal calories. The good news is that in the other 5/6 days you can eat ad libitum.

The intermittent fasting benefits

As we said, the benefits of this intermittent fasting diet are not unique to the ' acceleration of metabolism and subsequent weight loss, but also a greater resistance to disease. The intermittent fasting causes in fact, that the body does not use the sugars as the first source of energy, but fat, favoring a considerable lowering of insulin, responsible for diseases, cardiovascular diseases and cancer in the first place. 

Moreover, intermittent fasting promotes the growth hormone production, thus slowing the aging process, regulates the bowel, favors the ' lowering of the level of triglycerides I and facilitates weight loss without the yo-yo effect. 

There are unfortunately also the possible side effects, especially early on, such as sleep disorders, anxiety and irritability, dehydration and daytime sleepiness.

Intermittent fasting: what to eat?

But what to eat in the fed phases of the various diets of intermittent fasting? 

Consider as a first example the most frequent type of intermittent fasting - the lean gains - that concentrate the phase fed in 8 hours, to which it follows a 16-hour fast. Here is a recommended type menu: 

Breakfast
green tea, bitter coffee or tea without sugar, water at will. (This phase is still fast, given that these drinks can also be safely consumed in the fasting hours) 

Lunch (from 12 onwards) 
pesto pasta, mixed vegetables with a tablespoon of oil, fruit. (Here begins the fed stage, where you can eat meals for the next 8 hours) 

Merenda (by 16)
15 g dried fruit, fruit, 50 grams of rice cakes or corn 

Dinner (19 hours), 
baked cod, bread rye, seasoned mixed vegetables with a tablespoon of oil, a glass (125 ml) of wine. (Remember to stop the fed phase, after 8 hours from the start of your first meal, breakfast not included). 

This type of menu can also be followed for 4 hours fed the Warrior Diet, to which is added the possibility of snacking on fiber-rich vegetables and dried fruits, and for the two days low calorie of Stop Eat Diet eat, trying, however, to limit the doses because it is of days of reduction and semi-fasting, to which they follow 5-6 in which you can eat freely. 

For diet Whole day fasting, there is no need for any indication, because unlike earlier, where fasting is partial or relegated to certain times of the day, there are two days a week of absolute fasting, in which it is allowed to drink only water, tea, and unsweetened drinks. For the other 5 days instead, there is no restriction.

Fast diet: What to eat in the diet scheme 5: 2

Regarding the Fast diet, diet or on alternate days, based on the scheme 5: 2 - i.e., 5 days at full capacity and 2 days to caloric restriction - the type menu for the two days off, provides a balance between a shared ' abundant breakfast and a light dinner that prefers protein foods. 

Breakfast
Scrambled eggs, a thin slice of ham and black tea 

Dinner
Fish, chicken, and vegetables, all grilled, preferably 

water, herbal teas or green or black tea unsweetened at will

Intermittent fasting: when to avoid it?

Although not a drastic diet, intermittent fasting is not suitable for everyone. It is in fact not recommended for people who suffer from diabetes, hypoglycemia, and imbalance of cortisol. It is also better to avoid it if you are prone to chronic fatigue or period of pregnancy or lactation.