Читать книгу Intermittent Fasting For Dummies - Janet Bond Brill - Страница 18

The most effective dietary plan is the one you can adhere to for the long term while still living your best life. If you want to lose weight and are sick and tired of counting calories, then this eating pattern may be the right fit for you. The popularity of intermittent fasting lies in its simplicity and the fact that the fasting periods are time-limited, which people find easier to maintain than traditional diets.

Intermittent fasting is not only for people who want to lose weight, but it’s also a phenomenal lifestyle plan for individuals who want to improve their health, fight aging, and simplify their lifestyle. The scientific data shows intermittent fasting has powerful effects on your body and brain and may even extend your life. Chapter 6 discusses the miraculous health benefits linked to intermittent fasting.

Part 3 discusses the five most common ways of practicing intermittent fasting in detail. These different alternative protocols are as follows:

 Time-restricted intermittent fasting: The time-restricted intermittent fasting, also called the eating window plan, is by far the most popular plan, because many rave about it being the easiest to follow. This plan consists of fasting for a daily 16-, 18-, or 20-hour consecutive period and setting your daily eating window for the remaining 8, 6, or 4 hours (albeit, you can use other time windows). Check out Chapter 9 for more details.

 Warrior intermittent fasting plan: The warrior intermittent fasting plan is based on the eating patterns of ancient warriors who ate very little during the day and then feasted at night. Flip to Chapter 10 for the details on this method of intermittent fasting.

 Alternate day intermittent fasting: Alternate day fasting (ADF), another form of intermittent fasting, involves fasting one day, eating the next, and repeating. Chapter 11 gives you the lowdown on this method.

 5:2 intermittent fasting plan: The 5:2 plan, also known as the fast diet, entails eating 500 to 600 calories on two nonconsecutive days of the week. Chapter 12 explains the ins and outs of this plan.

 Eat-stop-eat intermittent fasting: This plan requires fasting for a full 24 hours, once or twice a week. Head to Chapter 13 for how to incorporate eat-stop-eat intermittent fasting into your life.

Choosing the best intermittent fasting plan is simply a matter of preference. All the intermittent fasts in this book, if followed as directed, will result in weight loss (if desired), maintenance of muscle mass, and myriad additional health benefits. My goal is to explain all of them so that you can choose the one that fits you best. Remember, you are the one in control. The ideal intermittent fasting method for you is the one that is most sustainable and easiest to stick with. If you try one and it doesn’t help you achieve your health and wellness goals in a reasonable time frame, switch to another. In fact, switching up your fasting plan can be beneficial as well, from a physiological standpoint. You may also consider assessing some of your barriers to change by doing some of the journaling exercises suggested in Chapters 2 and 23.