Intermittent fasting: 6 working schemes for beginners

 This method of losing weight is becoming more and more popular. The reason is that it's relatively easy to stick to and doesn't restrict your favorite foods. Let's look at what the essence of intermittent fasting is and how it can be observed in different ways.

Intermittent fasting: 6 working schemes for beginners

To start losing weight, it is important to create a calorie deficit . At the same time, it is difficult for everyone to adhere to the same rules. Intermittent fasting (IF) is a concept that allows everyone to go at their own pace and at their own pace.


It is possible to get used to the diet longer or you can immediately decide on more stringent rules. The menu for intermittent fasting by the hour is different - there are several schedules, the general essence of which is to eat a certain number of hours, while at other times there is nothing.


What can you eat

The great thing about IS is that there are technically no restrictions on what you can eat during the allowed time period.

This technique is one of the more flexible weight loss plans. because you can apply any of your dietary preferences (paleo, keto , low carb, gluten free, etc.).

Intermittent fasting has more to do with when you eat and less of what you eat.

However, the body must be provided with nutrient-dense foods.

Therefore, food recommendations are generally suitable for any healthy diet. They should be followed during the IG.

  • Eat minimally processed foods.
  • Eat a balanced diet containing lean proteins, vegetables, fruits, carbohydrates, and healthy fats.
  • Cook dishes that you like - not bland, not boring, tasty.
  • Eat slowly until you are satisfied.

List of recommended products

According to the methodology, there are actually no specific lists. However, many intermittent fasting practitioners find it helpful to follow a list of foods they make up their menu of.

Squirrels

  • Chicken, beef
  • Dairy products and eggs
  • Beans and legumes
  • Fish and seafood
  • Tofu

Fruits and berries

  • Apples
  • apricots
  • Blueberry
  • Blackberry
  • Cherries
  • Peaches
  • Pears
  • plums
  • oranges
  • melons

Vegetables

  • Carrot
  • Broccoli
  • Tomatoes
  • Cauliflower
  • Green bean
  • Brussels sprouts
  • Cabbage
  • Spinach
  • Cabbage
  • Leafy greens: lettuce, arugula, etc.

Carbohydrates

  • Potatoes and sweet potatoes
  • Oatmeal
  • Rice
  • Quinoa
  • Corn
  • Whole grain pasta

Fats

  • Avocado
  • Nuts and seeds
  • Coconut oil
  • Butter
  • egg yolks
  • Salmon and sardines
  • Olive oil

Foods to Avoid

There are foods that are not very suitable for any healthy diet, including intermittent fasting:

  • Crisps
  • Pretzels and crackers
  • Cookie
  • Candies
  • Cakes
  • fruit juices
  • Alcoholic drinks
  • High sugar coffees and teas
  • Sweet cereal with little fiber, granola

The benefits of intermittent fasting

There are two main reasons to try this technique.

First, periods of fasting lead to a net calorie deficit, so the weight comes off.

Secondly, this approach can prevent the so-called “ plateau effect ”, when, in the process of losing weight, the metabolism suddenly slows down, and the numbers on the scales stop changing. Indeed, many diets seem to the body as stress, so it slows down its work. Here, food enters it constantly (and periods of hunger are not so big), so it works as usual.

In addition, this technique can improve insulin sensitivity (reducing the risk of developing type 2 diabetes), reduce inflammation in the body, and even increase life expectancy.by improving the health of mitochondria (energy centers of cells). Studies have shown that IG puts the body into a state of ketosis (a process involved in the keto diet), which burns fat rather than carbs for fuel. In addition to the weight loss effect, there is the idea that ketones can trigger the body's own repair system, ultimately protecting against disease and aging.

But since we are all not immune from stress, fatigue, emotional breakdowns, the idea of ​​\u200b\u200ba strong slowdown in aging can not be taken too strongly.

However, it is really possible to lose weight on such a diet. On a diet, you can lose from 1 to 8 percent of your original weight, which is comparable to the expected weight loss on a calorie-restricted diet.

Well, on the Web, intermittent fasting is described by reviews of real people like this:

“In three to four weeks, I easily lost a couple of kg. and I'm still on my way. In general, I am satisfied with this system. Definitely recommend trying it!"
“The advantage of intermittent fasting is that there is no restriction on the range of foods that you can eat. And nothing is forbidden. The main thing is to eat on time. And of course, don't overeat. Well, where else have you seen a diet during which you can eat a bowl of pasta with pesto for lunch? Or pasta with chicken breast and palatine cream sauce.”
“I recommend intermittent fasting, but only in combination with proper nutrition, and adapted to the characteristics of your body. At the same time, you need to listen to the body, but not follow its lead.


Who shouldn't try

There are several groups of people who should not adhere to such a diet:

  • pregnant women or those who are trying to get pregnant (long periods of fasting can disrupt the menstrual cycle ),
  • those taking diabetes medications (blood sugar levels can drop too much when not eating),
  • those on multiple medications (lack of food can affect absorption and hurt dosage),
  • those with a history of eating disorders (there is a chance of relapse).


Side effects

At first, during a fast, low blood sugar can make you emotional, cranky, in general, spoil your mood.

It is important to eat well and make up for the deficiency of useful elements.

So according to the 2022 intermittent fasting rules, focus on balanced, nutrient-dense foods like fruits, vegetables, lean meats, legumes, and whole grains.

You may experience low energy, bloating, and food cravings for the first two weeks until your body adjusts.


Intermittent fasting: schemes for beginner women (and for more experienced ones)

1. 12:12

This is the easiest intermittent fasting chart available., whose clock schemes are very different. It is definitely suitable for beginners. This particular schedule calls for you to fast for 12 hours and then you have a 12 hour meal schedule. Many already adhere to it, without thinking that they are on a diet.


For example, if you have breakfast at 7 am before work or school, and then finish dinner at 7 pm, then you are already on the IG.


However, some need to use the 12:12 method to train themselves and train their minds to work within meal time limits.


2. 16:8

Intermittent fasting 16:8 scheme for beginners and for more experienced. It can be a bit of a problem for those who have never been hungry before, or for those who especially enjoy breakfast or dinner. In this case, you will have to give up one of these two meals.

The 16-hour fast (which includes 8 hours of sleep) takes some time to get used to. It usually takes about 2-3 weeks for beginners and those who have never fasted to get it right.

If you last eat by 8 pm, then go to bed at 10 pm every night and wake up at 6, that's 10 hours of fasting. By skipping breakfast, you can have your first meal at 12 noon sharp. At the same time, on intermittent fasting 16:8, the menu includes everything you want to eat (without excesses, of course).

It may be difficult at first, but then it gets easier. It is important to drink enough water during fasting hours.

3. 18:6

Do you want to take it up a notch? Then 18:6 is for you.

But it takes more effort to get used to an 18-hour fast. Instead of eating immediately at 12 noon like at 4:8 pm, you have to wait another two hours to get your first meal.

With an interval of about 6 hours, you have enough time to eat two large meals and perhaps squeeze one small snack between them.

4. 20:4

This is where things get really difficult, and every day can turn into a test of willpower and mental stamina. Intermittent fasting at 20:4 is very difficult to follow, and most people will find it difficult to stick to it for long.

With only a 4-hour interval, you barely have time for two meals. Most people have one big one and then snack on the rest of the time. Fasting for 20 hours means you eat your first meal at about 4 pm, just before you leave work, and finish eating by 8 pm.

For most people, this is really a short period of time, and only people who are absolutely committed to this diet can do this.

5. OMAD

“OMAD” means “The one meal a day diet”, and it literally means that every day you eat only once, and this meal should contain all the calories and nutrients you need. Having to wait 24 hours every day to eat your first and last meal is extreme, and it's definitely a test of your mind and spirit.

In addition, you will need to plan very carefully what you eat, as it is important that you can get all the nutrients your body needs every day, packed into a single serving of food.

For most people, this means eating 1500-1800 calories in one sitting.

Side effect - after such a diet you immediately want to sleep . But they usually eat in the evening. Bonus - the next morning you will be fully energized by digesting and processing all the food.

How ever try not to break down and not overeat during the allowed period, as most people usually do. Calorie counting is the key to success in this particular regimen.

6.5:2

This intermittent fasting schedule can also be called a weekend diet .

It means that for 5 days a week you will eat as usual, and not follow the alternation of food and fasting. In the morning you can have breakfast as usual, and in the evening you can have dinner. However, you will definitely need to choose two days in a row in a week to consume a strictly limited number of calories (less than 500).

This diet allows you to lead a normal life five days a week, but then undergo an extreme two-day fast. But on the other hand, stopping and starting IG using this method will work wonders with metabolism , significantly speeding it up.

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