The Warrior Diet Was One of the First to Include Fasting

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While intermittent fasting has many proven health benefits, it is still a controversial approach for losing weight and keeping it off. Nonetheless, the technique offers benefits for obese adults who are living with certain health issues. People with poor blood sugar regulation as well as those who are underweight or have an eating disorder should consult with a medical provider before engaging in intermittent fasting. A recent study that focused on fasting indicated a significant reduction in harmful belly fat that builds up around organs and often results in the onset of a metabolic disorder.

• The Warrior Diet - This was one of the first fad diets to include intermittent fasting. You simply fast all day while eating very small amounts of fruits or vegetables, and feast all night eating one huge meal within a four-hour window.
• LeanGains Method - With the 16:8 method of fasting, you focus your food consumption within an eight-hour window, such as 9 am to 5 pm in which you can eat. During this time, you should select healthy foods and not binge.
• Valter Longo 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. The process allows you to consume food while staying in a fasting mode.
• 5:2 Fasting Method - 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.

Fasting techniques also can be useful for boosting one's metabolism for more effective weight loss. Nonetheless, select whole foods of a single ingredient as well as those that are nutrient dense, as all of the calories count. Most doctors and dietitians agree that you should drink plenty of water and avoid calorie-laden foods when you are fasting, but the top experts cannot come to a consensus on exactly what you should consume to enhance the benefits of a fast. Some researchers believe the secret behind the health benefits associated with fasting is actually "stress". Restricted eating periods put your cells under a mild stress and strengthen the cells' ability to fight off certain diseases.

*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.