bySince the 5:2 diet went mainstream, fasting has become a popular method to lose weight…
It helps you eat fewer calories, aids you to get healthy eating habits and ultimately – lose unwanted body fat. A lot of it, too! Recent research has shown intermittent fasting to decrease body mass by 3-8% over 3-24 weeks.
Fasting helps you lose weight by speeding up your metabolism, decreasing levels of insulin and increasing the human growth hormone which leads to fat loss and muscle gain. Studies have shown fasting to have mental health benefits too.
Thinking about giving fasting a go? Here are some of the most popular fasting diets to try out:
The 5:2 Diet – The Most Famous Fasting Diet
Also known as the ‘diet for foodies’, the 5:2 diet advises you to consume 500 calories for two days out of a week (600 calories for men). And – on the other five days, you eat normally, eating 2000 calories a day for women and 2400 calories for men.
The Every Other Day Diet – 4:3 Diet
A similar concept to the 5:2 diet, but, on the 4:3 diet, you restrict yourself to 500 calories per day (600 for men) for 3 days per week. It is also recommend that you miss breakfast and only eat lunch and dinner. A study found that people lost between 10-30lbs, recorded little muscle loss and lost more fat than water weight when compared to other diet plans.
One fasting method you have definitely come across is juice fasts. They’re advertised all over Facebook and on healthy living websites (they’re very hard to miss!) On juice fasts you switch your normal diet for liquids, consuming nothing else but protein shakes, fruit and vegetable juice for 1 day up to 2 weeks.
One of the most extreme types of juice fasts is the Master Cleanse. Created in the 1940s, the Master Cleanse helps you lose weight as well as detox the body. For 6-12 times a day, you drink a concoction of lemon juice, maple syrup and cayenne pepper. As you’re only taking in calories from lemon juice and maple syrup, you can lose around 1-2lbs per day.
1 Day On, 1 Day Off
On this fast, you go 3 non-consecutive days consuming minimal calories. The evening before you fast, you must eat an evening meal comprising of protein and vegetables. And, on fast days, you are only allowed to eat a protein and vegetable based evening meal. On this fast, you can expect to lose up to 7lbs of fat in the first week and up to 3lbs a week in following weeks.
The 16:8 Diet – The Wolverine Diet
Have you ever been told to try and eat your evening meal before 6pm? Similar to that concept, on the 16:8 diet advises you fast for 16 hours a day (including sleep). For example, you can fast from 7pm to 11am the next day or from 5pm to 9am the following day. In the remaining 8 hours, you can eat two balanced meals.