Humans Have Believed in the Health Benefits of Fasting for Millennia

If for no other reason, the human body was exposed to fasting out of necessity during times of food scarcity. Unlike traditional fad diets that dictates what you can and cannot eat intermittent fasting focuses on when you eat. Studies have shown this can be a powerful practice when coupled with healthy menus. Fasting results are supported by scientific research. Intermittent fasting is shown to be just as effective as low-calorie diets and sometimes more effective at improving body composition. As is the case with other weight loss methods, you have to stick with it, if you want it to work.

• Periodic Fasting - According to a study in Nutrition Reviews, alternate-day fasting and whole day fasts were shown to not only reduce body fat but also cholesterol and triglycerides in a study where participants were normal to over-weight.
• Plant-Based Fasting Diet - Plant-based menus are used in the Fast Mimicking Diet, which involves eating very few calories a day by consuming light foods, soups, energy bars and drinks.
• 24-Hour Plus Fasts - Many people struggle with an extended fasting approach. The first part is usually easy but some report ravenous hunger that led to them giving up in the last few hours of abstinence.
• Skipping a Meal Fast - A more natural way to do intermittent fasting is too simple skip one or two meals whenever you are not hungry or do not have time to eat. However, make sure you eat healthy and do not overeat.

To effectively skip food intake a few days each week, you need to follow a balanced menu plan that is eaten in moderation on your feasting days. Nonetheless, making healthy food choices and managing your portion sizes is still important. You also want to drink water and avoid sweetened and fatty drinks. The foods you eat should be healthy whole foods consumed at consistent intervals. In conclusion, intermittent fasting can be a useful tool to lose weight but you still need to maintain a calorie deficit if want to shed pounds. Although fasting protocols are not for everyone, the right fast can be very beneficial for use with most weight loss plans.

*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.