Intermittent fasting (IF) is a simple yet intriguing concept some people adopt to improve their health. Celebrities and nutrition experts have catapulted IF into the spotlight, and its remarkable results impress some researchers and followers. While data is still limited, studies highlight positive effects on insulin levels, inflammation, weight, cognition, and more. Intermittent fasting has many variations, which may confuse someone new to the idea. Once you understand the fundamental aspects, you will be better equipped to decide whether the eating method might work for you.
With the 5:2 plan, you eat normally for five days a week and take in 500 to 600 calories the other two days. Alternate day fasting follows a pattern of eating normally one day and severely restricting calorie intake the next day. With time-restrictive fasting (TRF), you eat only within certain hours of the day. The 16:8 diet is the most popular TRF regimen, where you consume all your daily calories within a specific eight-hour time frame and fast the other 16 hours. Some people fast for 12,14, or 20 hours a day.
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