Intermittent Fasting Focuses on When to Eat

Humans have fasted for millennia, if for no other reason than out of necessity during times of food scarcity. However, unlike traditional fad diets that dictate what you can and cannot eat, intermittent fasting focuses on when you eat, which can be a powerful practice when coupled with healthy menus. Unlike many fad diets, fasting is backed by scientific research that has concluded intermittent fasting to be just as effective as low-calorie diets and sometimes more effective at improving body composition. To shorten any fasting period, you can consume a regular-sized meal. Some popular fasts include:

• The Fast Diet - The 5:2 Diet strongly discourages drinking alcohol on fasting days and suggests that you drink in moderation on your off days. Once you have reached your goal weight, it is recommending that you fast one day of the week instead of twice.
• LeanGains Method - The LeanGains Method of fasting involves food restriction for sixteen hours a day and feeding is accomplished in an eight-hour window, making it an easier eating pattern to sustain long-term.
• Fast-Mimicking Diet - Scientifically developed and clinically tested at the University of Southern California, the Fast Mimicking Diet requires you to eat healthy natural ingredients for five days in a way that your body does not recognize that you are eating.
• Warrior Fasting Diet - The Warrior Fast was one of the first popular fad diets to include intermittent fasting as part of the overall diet. You fast on limited food for eighteen hours and feast during a four-hour window.

Most intermittent fasting methods also recommend strength training, as this is important if you want to lose weight but hold on to muscle mass. If your weight loss efforts stall, then your fasting schedule and dietary intake may need to be adjusted. Some researchers believe the secret behind the health benefits associated with fasting is stress. Restricted eating periods put your cells under a mild stress. Your body responds by strengthening the cells' ability to fight off certain diseases. It is never a bad idea to talk to your doctor or dietitian about whether intermittent fasting is right for you. After all, the best diet for you is the one that actually works with your lifestyle.

*NOTE: Due to a difference in hormonal makeup, women have special considerations when fasting. Intermittent fasting is not a good idea for women under 18 years of age, those with a lean body profile, or those with medical conditions, such as hypothyroidism or a history of eating disorders. Ask your physician about an appropriate fasting protocol for you.