Only the Fast That Works for You Is the Best Fast

Skipping meals to save calories can often tank a person's metabolism and sabotage his or her weight loss efforts. Nonetheless, when you condense feeding times to predetermined intervals, intermittent fasting can help melt the fat away. 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. Proponents of fasting believe that the stress of an intermittent fast causes an immune response that repairs cells and produces positive metabolic changes that may help prevent the onset of chronic diseases like diabetes or cardiovascular disease.

• Same Day Fast - According to a recent study at the University of Alabama Birmingham, time-restricted feeding can help individuals control cravings better than those who consumed food as an all-day graze.
• 16:8 Fasting Method - The 16:8 Fast requires men to fast for 16 hours each day and women fast for 14 hours. People usually finish an evening meal by 8 pm and then skip breakfast the next morning.
• Eat-Stop-Eat Fasting - The E-S-E method of fasting involves complete food restriction for 24 hours either once or twice a week. For example, you can eat dinner on Monday and refrain from eating until you eat dinner on Tuesday.
• 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.

It is never a bad idea to talk to your doctor or dietitian about whether intermitted fasting is right for you. After all, the best diet for you is the one that actually works with your lifestyle. So, if fasting prevents you from feeling strong and doing the things you love, remember you have other options. If you are brand new to intermittent fasting, you may notice a slight decrease in your overall performance until your body adapts to burning stored fat for energy. Nonetheless, be patient and stay well hydrated. The ideal length of fasting and feasting periods vary based on how an individual's body responds. Some people fast for 12-18 hours each day while others prefer extended fasts for 24 hours or more.

*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.