Types Of Intermittent Fasting's

• The three main forms of intermittent fasting (alternate day fasting, the 5:2 diet and time-restricted eating) produce mild to moderate weight loss (3–8% loss from baseline) over short durations (8–12 weeks).
• The degree of weight loss achieved with intermittent fasting is on a par with that achieved with traditional dieting approaches (daily calorie restriction).
• The ability of these intermittent fasting protocols to help to manage weight long-term is still poorly understood, as the majority of studies to date have run for short durations.
• Some studies demonstrate that intermittent fasting improves cardiometabolic risk factors such as blood pressure, levels of LDL cholesterol and triglycerides, insulin resistance and HbA1c, while others show no benefit on these parameters.
• Intermittent fasting is generally safe and produces few gastrointestinal, neurological, hormonal or metabolic adverse effects.

It’s important to check with your doctor before starting intermittent fasting. Once you get his or her go-ahead, the actual practice is simple. You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16.

Although some people find it easy to stick with this pattern over the long term, one research study that was not designed specifically to look at an intermittent fasting pattern found that limiting your daily time window of eating does not prevent weight gain over time or yield significant weight loss results. That study’s results showed that reducing the number of large meals or eating more small meals may be associated with minimizing weight gain or even with weight loss over time.

Another intermittent fasting plan, known as the 5:2 approach, involves eating regularly five days a week. For the other two days, you limit yourself to one 500–600 calorie meal. An example would be if you chose to eat normally on every day of the week except Mondays and Thursdays, which would be your one-meal days.

Longer periods without food, such as 24-, 36-, 48- and 72-hour fasting periods, are not necessarily better for you, and may be dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.

Research shows that it can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine. But, he observes, research subjects who make it through the adjustment period tend to stick with the plan because they notice they feel better.

 There are several variations of the alternate day fasting plan, which involves fasting every other day.

 As the name implies, this diet involves fasting every other day. There are several different versions of this plan, with some of them allowing about 500 calories on the fasting days, and some encouraging that you eat even fewer or close to zero calories on fasting days. 

For some people, alternate day fasting means a complete avoidance of solid foods on fasting days, while other people allow up to 500 calories. On feeding days, people often choose to eat as much as they want.