There is limited research on the 5:2 diet, which is also known as the Fast diet. There should be at least 1 non-fasting day between fasting days. For example, they may fast on a Monday and Thursday and eat regularly on the other days.
Typically, people separate their fasting days in the week. People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.ĭuring the 2 fasting days, males generally consume 600 calories and females 500 calories. and then skip breakfast the next day, not eating again until noon.Ī study on mice on a high fat diet found that limiting the feeding window to 8 hours protected them from obesity, inflammation, diabetes, and liver disease, even when they ate the same total number of calories as mice that ate whenever they wished. On this fast, people usually finish their evening meal by 8 p.m. This type of intermittent fast may be helpful for someone who has already tried the 12-hour fast but did not see any benefits. Fasting for 16 hoursįasting for 16 hours a day, leaving an eating window of 8 hours, is called the 16:8 method or the Leangains diet.ĭuring the 16:8 diet, males fast for 16 hours each day, and females fast for 14 hours. to eat breakfast but would be asleep for much of the time in between. They would need to finish their dinner before 7 p.m. The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.įor example, a person could choose to fast between 7 p.m. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day. This type of intermittent fasting plan may be a good option for beginners. A person needs to decide on and adhere to a 12-hour fasting window every day.Īccording to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream.
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