Intermittent fasting is huge “trend” nowadays, but the question is, which intermittent fasting is the best? Self-care has never been as much of a spoken topic as it is nowadays and it is not random that dieting is one of them too.
There are several methods of intermittent fasting and to be honest, there is a discussion between people- as some of the people think that ADF(Alternate Day Fasting, which I’ll be speaking more about) is the best way of losing weight, while some people say that not eating at all is damaging to your body. Let’s talk about each of them so we can decide which intermittent fasting is the best for you.
Before I start to talk about pros and cons of each methods of intermittent fasting, I would highly recommend reading previous articles too: Start Your Journey Of Intermittent Fasting, Are Intermittent Diets Healthy?, Where To Start With Intermittent Fasting.
Now let’s talk about which intermittent fasting is the best:
Alternate Day Fasting
You might have already guessed the idea behind ADF, which is considered to be the most effective way used to lose weight.
To explain it easily, on ADF you eat every other day but you can choose between harder and easier version of the fasting: Some people choose to eat up to 500 calories on their fasting days while some people eat zero or closer to zero calories. On your “eating days” you are not restricted at all.
Research has shown that ADF can cause significant weight-loss in 8 to 12 weeks.
What are cons of ADF?
The biggest is mental factor- We are so convinced that we have to eat 5-6 times per day that is is the hardest to not eat at all per day- first physically and then mentally.
Who should avoid ADF?
People who take medications for heart disease or blood pressure should not take on this diet without discussing it with your doctor first. It can also be dangerous for people with diabetes and other medical conditions.
The 5:2 Diet
Let’s continue our discussion on which intermittent fasting is the best.
The 5:2 diet advises you to eat normally for five days while cutting down your calorie intake for two.
People would normally consume 500 calories on their fasting days.
Personally I think that 5:2 diet is not that hard to follow as its most important benefit is that this type of fasting lets you to consume more food during the fasting period, while ADF can be challenging at first, because not consuming any food at all for a day is not something we are used to.
During the 5:2 diet I would highly encourage you to eat food that contains protein, As dieting sometimes causes losses in muscle and bone mass, which is not something that we want during our intermittent fasting journey. If you consume enough protein to reduce the loss of muscle mass, then you are going to get the best results in the shortest amount of time possible.
Time Restricted IF
When speaking about which intermittent fasting is the best, it would be unfair if we didn’t mention time restricted IF and its majesty- 16:8 type, which has to be the most popular among all of the fasting methods.
This method practices fasting for 16 hours from dinner at night to breakfast in the morning, and you get 8 hours of eating window in between.
It really causes weight loss, but in the longer run than ADF for example.
It is the best one to take on if you are new to fasting and have never fasted before.
You could start with 13:11 type, where you fast for 13 hours, so your body gets you to fasting state and it becomes easier for you in a few days.
There is another time restricted diet called OMAD and I think you have to know about it too so you can decide which intermittent fasting is the best. OMAD or one meal a day literally means consuming only one meal per day; You fast for 24 hours and eat one large portion of food at your chosen time. It is believed that skipping breakfast reduces insulin levels in your blood.
Which Intermittent Fasting Is The Best?
And the winner is.. whichever works for your lifestyle the best. I can not give you better answer, as everybody’s body is different, everything works differently on each person. I would highly recommend starting with time restricted IF, like 16:8, so your body gets used to easier version of fasting before going too hardcore.
You should take care of your health before worrying about your weight. If you feel weak and dizzy while fasting, maybe you should not consider taking on this diet at all.