Intermittent fasting plans for beginners

Intermittent fasting is a diet in which a person first abstains from food for several hours and then eats for a certain period of time. This diet method has become popular due to its effectiveness in losing weight and improving health.

Let's look at several intermittent fasting schemes and analyze their pros and cons.

1. Fasting patterns 16/8 and 18/6
2. 20/4 Fasting Pattern (Warrior Diet)
3. Fasting scheme 5/2
4. Fasting scheme 36
5. Pros and cons of intermittent fasting
6. Contraindications for intermittent fasting
7. How long does it take to achieve results?

Fasting patterns 16/8 and 18/6

In these patterns, you eat for 8 or 6 hours a day and then fast for 16 or 18 hours. This may include skipping breakfast or dinner.

Advantages:

1. Easy to implement.
2. Limiting when you eat helps control calories.
3. Helps improve and consolidate sleep patterns.

Flaws:

1. It's hard to get used to skipping meals.
2. There is not enough research on long-term effects.
3. Some people may find it difficult to manage large amounts of food in the remaining time.

20/4 Fasting Pattern (Warrior Diet)

You eat one large meal a day, usually around lunch or dinner, and then fast for 20 hours. At this point, you can only drink water or drinking water.

Advantages:

1. Calorie control.
2. Convenient for people with a busy schedule.
3. Improved cholesterol and insulin levels.

Flaws:

1. It is difficult to get all the nutrients you need in one meal.
2. Some people may feel too hungry within 20 hours.
3. Not suitable for people with digestive problems.

Fasting scheme 5/2

This plan involves a weekly cycle of five days of normal eating and two days of fasting, where you eat only 500-600 calories.

1. Flexibility in planning.
2. Does not require complete abstinence from food.
3. Reduces insulin levels and improves heart health.

Flaws:

1. It is difficult to withstand intense hunger for two days.
2. Not suitable for people with an eating disorder.
3. Not suitable for active people who need more nutrients.

Fasting scheme 36

This regimen involves skipping only one meal, usually lunch, and fasting for 36 hours.

Advantages:

1. Fast weight loss.
2. May help control appetite.
3. Improved cholesterol levels.

Flaws:

1. It's hard to go 36 hours without food.
2. Some people may feel too hungry and irritable.
3. It may take time to get used to skipping certain meals.

Pros and cons of intermittent fasting

Among the advantages we highlight:

1. Weight loss. Intermittent fasting can help you lose weight by reducing the number of calories you consume.
2. Improved metabolism. When a person does intermittent fasting, their body receives hormones that help speed up their metabolism.
3. Increased energy levels. Intermittent fasting can help a person increase their energy levels and eliminate fatigue.

However, there are also disadvantages that should be taken into account:

1. Feeling hungry. Intermittent fasting can lead to intense feelings of hunger, especially at the beginning of the regimen.
2. The need to adhere to a schedule. For the method to be effective, it is necessary to strictly adhere to the schedule, which can be difficult for busy people.
3. Risk of poor health. Without proper knowledge of the limitations and rules of intermittent fasting, you can harm your health.

Contraindications for intermittent fasting

Despite the fact that the method is popular among those who want to lose weight or improve their health, it has some contraindications that you need to be aware of.

1. First, intermittent fasting is not recommended for people with chronic illnesses such as diabetes or kidney disease. This is because they have to monitor their blood glucose levels throughout the day, so limiting when they eat can be a challenge.
2. Secondly, it may be contraindicated in women who are breastfeeding or pregnant, as regular meals are needed to maintain the health of mother and child.
3. Thirdly, people who are prone to low blood pressure should be careful as it may lower their blood pressure even further.
4. Fourth, fasting is not recommended for people with a history of eating disorders or emotional eating. This can lead to snacking during limited meal times, which can negatively impact the outcome of the dietary strategy.

How long does it take to achieve results?

Research shows that depending on your specific intermittent fasting plan, results can appear as early as the day after you start. Moreover, results tend to appear faster for some people than for others.

You should also understand that the intermittent fasting program is personalized. Some people wait 16 hours between meals, while others decide their program on their own. Therefore, results may vary depending on individual characteristics.

Moreover, regularity plays a key role in achieving results. If a person allows himself too many snacks during the period of time between meals, then the process of achieving results may slow down.

While some people can see immediate results from intermittent fasting, it is not a cure-all and may require changes to your overall lifestyle. It is an effective tool for achieving your health and fitness goals, but only when used correctly and following all appropriate precautions.

Watch the video “Schemes and rules of intermittent fasting”