What is the best fasting schedule?

medicinenet.com - What Are the Best Hours for Intermittent Fasting? Weight Loss Diet

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Depending on your lifestyle and when you can manage to stop eating, the best hours for intermittent fasting include the 16/8 or 14/10 fasting periods. Intermittent fasting is hailed by many as the new mantra of weight loss, disease prevention, and reversal of aging. Though this method has produced positive health benefits for many, it is better to discuss any radical changes in your diet with your doctor before starting it. Intermittent fasting is a diet method, wherein you stick to a certain eating window throughout the day and abstain from eating during the other hours. This method needs some getting used to by the body. Some people find it easy to stop eating for 16 hours and eat during an eight-hour window. This means they will have their first meal of the day at 9 a.m. and their dinner at 5 p.m. Because your body will typically begin to burn fat after about 12 hours of fasting, your weight loss starts at about 5 a.m. and continues to do so for the next four hours. Though this is an ideal way for intermittent fasting, it is not practical. Hence, many people give up midway. To combat this problem, many alternative methods of intermittent fasting have come up.

Time-restricted eating method (called the 16/8 or 14/10 method)

You listen to your body and understand your hunger patterns. Depending on when you can manage to stop eating, you have to set your fasting and eating windows. The 16/8 method is popular because most people already fast while they sleep, so it is convenient to extend the overnight fast by simply skipping breakfast and having an early lunch. You have your first meal at 11 a.m. and your last meal at 7 p.m. (or 12 p.m. and 8 p.m., respectively). is popular because most people already fast while they sleep, so it is convenient to extend the overnight fast by simply skipping breakfast and having an early lunch. You have your first meal at 11 a.m. and your last meal at 7 p.m. (or 12 p.m. and 8 p.m., respectively). The 14/10 method is where you fast for 14 hours and eat for 10 hours, which can be eating your first meal at 10 a.m. and your last meal at 8 p.m. This might be easiest to follow for those who have fixed working hours. You are allowed to drink water or green tea and other no-calorie beverages and snacks during the fasting period.

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What is the 5'2 diet rule?

bhf.org.uk - Is the 5:2 diet a good way to lose weight? - Ask the expert - BHF

Is the 5:2 diet a good way to lose weight?

Several of my friends have lost weight on the 5:2 diet. I have angina and am hoping to lose weight before my heart bypass surgery later this year. Do you think this diet is a good choice for me?

BHF dietitian Victoria Taylor says:

The 5:2 diet is based on a principle known as intermittent fasting. This is where you eat normally at certain times and then fast during other times. There are different versions, but the 5:2 diet involves eating a normal, healthy diet for five days every week and ‘fasting’ on the remaining two days. On a ‘fast’ day, you would typically consume between 500 and 600 calories. Some studies have linked this diet to lower rates of coronary heart disease, but more research is needed There is some evidence to suggest intermittent fasting helps with weight loss, and some studies have linked it to lower rates of coronary heart disease and diabetes, but more research is needed before this can be proven. We don’t yet know if this diet can be kept up long-term, how it compares with other weight-loss approaches and what pattern of fasting is most effective. Not everyone can safely fast, so if you are considering it, you should talk to your GP, especially if you have diabetes. In the meantime, eating a balanced diet and being more active will help you lose weight steadily and gradually – a weight loss of 1-2 pounds (0.5-1kg) a week is achievable. This is the safest approach. Our booklet Fact not fads will help you to get started. You can order it from our BHF publications page.

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