Losing belly fat is the most challenging part of losing weight; the fat near the belly is very stubborn and likes to stay as an unwanted guest as long as no attention is given to it. There are different ways to lose weight right from controlling diets and doing cardio exercise. One of the most recent strategies for weight loss which is gaining popularity recently is Intermittent Fasting for Belly Fat.
Intermittent Fasting for Belly Fat
Intermittent fasting is an eating pattern, which involves regular short term fast, minimal food intake, or no food consumption at all. Practicing Intermittent fasting will also help you lower your health conditions like diabetes, cardiovascular disease, lowering blood sugar levels, etc.
Types of Intermittent Fasting
There are five most popular intermittent fasting methods which are, the 16:8 method; the 5:2 diet; the warrior diet; the eat stop eat diet; the alternate day fasting(ADF).
All these methods are highly efficient against weight loss. We have managed to brief all the pros and cons of each technique for you.
- 16/8 method
It is one of the most popular methods of fasting for weight loss. This is a type of fasting in which you will have to maintain low-calorie consumption food for a window of eight hours per day. For the rest of the sixteen hours, you need to remain aloof from consuming any food. You can choose any window of eight hours of calorie consumption as per your convenience. Restricting your diet in the manner may help you lose weight and lower your blood pressure.
While the 16/8 fasting method can easily fit into anyone’s lifestyle, some may find it unbearing to fast for straight 16 hours.
It would be best if you also kept in mind that whilst the eight-hour window, you should avoid eating junk and unhealthy foods. Failing this will not only negate the positive effects of your sixteen-hour diet but also cause harm to your digestive system. Try to have a balanced diet comprising healthy foods like salad, juice, fruits, oats, vegetable, whole grain, and protein to maximize the effect of this fasting.
- The 5:2 method
The 5:2 is a pretty simple and straightforward fasting plan. In this method of fasting, you need to eat normally for five days without any restrictions on your calorie intake. On the remaining two days, you need to restrict your calorie intake to one-quarter of your usual information. For example, if you are a person who regularly consumes 2000 calories per day, you need to take it down to 500 per day, two days per week.
This 5:2 fasting method is very flexible as you pick what days you want to fast according to your convenience. There are no strict rules to follow what to eat and when to eat during those five days of normality. However, it does mean that you can eat whatever you want during those five days of regular calorie intake; you still need to control your diet for better results. Eating healthy food and exercising cardio and other physical activities will act as a catalyst for your weight loss.
The 5:2 fasting plan is handy, but it is not for everyone. Restricting your diet to only 500 calories per day may sound easy, but it is a herculean task practically.
Getting advice from a professional is highly recommended.
- The eat stop eat method
The eat stop eat method of intermittent fasting was inspired by an author called “Brad Pilon” who wrote the book “eat stop eat”.
In this method, you have to choose one or two consecutive days when you will fast straight for 24 hours. You will have to avoid eating food during this 24-hour intermittent fasting. During this, 24 hour process of fasting your body will start burning you stocked up body fat instead of glucose. This will help your body get rid of the body fat faster, causing weight loss.
But restricting yourself from intaking any food will require great willpower which may lead to overconsumption later. Therefore, you need to be careful about how you eat later. Don’t forget to control your diet; you need to eat healthy food for the rest of the days until the next fasting.
There are not many shreds of evidence of the effects of this fasting, so it is advised you talk to your doctor before starting this method of fasting.
- Alternate-day fasting
This is the easiest method of fasting; you have no rules and regulations for this intermittent fasting. It is easy to remember fast where you will have to fast every other day and can eat whatever you want on the non- fasting days. The Alternate-day intermittent fasting has shown some great results of weight loss.
Though, you need to take care of your food intake for maxim benefits from this fasting method. Adding exercise will significantly boost your weight loss when you are on the Alternate-day fasting. Avoid eating food of high-calorie content; try to take more protein-rich foods and vegetables for best results.
- The warrior diet method
As by the name, the warrior diet is an eating habit inherited from the ancient warriors. It is a type of intermittent fasting where you need to fast as long as twenty hours a day. However, you will get a window of four hours where you can eat as much as you want but mostly unprocessed, organic, and healthy. The food intake should primarily be boiled eggs, dairy products, fruits, and vegetables.
It is a challenging way of fasting, which may lead to disordered eating habits. If you are ready to take the challenge, then talking to your doctor will be a first step suggested.
These are the five most common and effective ways of Intermittent fasting. These fasting methods are not easy to follow as you need an unyielding will to abstain from eating anything during fasting hours or days. But it has shown remarkable results not just only in helping weight loss but also with controlling many health-related issues like diabetes, cardiovascular disease, regulating blood pressure, etc. If you are a person who aims to lose weight, then we recommend you use one of the intermittent fasting methods we have provided.