How to Intermittent Fasting Diet

This application is useful for those of you who want to intermittent fasting diet

How to Intermittent Fasting Diet

Intermittent fasting (IF) is a form of diet and lifestyle change which, rather than reducing your caloric intake very much or cutting out certain food group, restricts the hours during a day in which you will eat and when you will fast. Fasting typically includes your sleeping hours plus not eating until your fasting period ends. There are various regimens for implementing an IF diet for you to choose among. IF can be paired with exercise and/or calorie reduction to lead to a reduction of body-tissue inflammation, and can also result in weight loss -- or muscle gain.

Part 1

Planning Your Fasting Diet

*Consult your doctor before beginning an IF diet*

Talk to your doctor, and explain that you’re considering an IF diet. Ask about the pros and cons of the diet, and be sure to inform your doctor of any pre-existing medical conditions.

The IF diet can have a dramatic effect on your daily metabolism. Do not fast without consulting with your doctor if you are pregnant or are unwell.

Caution: Type 1 diabetics on an IF diet would have difficulty regulating and maintaining healthful insulin levels, due to the deliberately infrequent food consumption.

*Choose an eating schedule that you can maintain*

When implementing this diet, you’ll go without food for repeated periods of time (typically on the order of fasting 16 to 20 hours per 24 hour day) or as tough as 23 hours before you get to eat a full meal(s) during the remaining 1 hour or 4 to 8 hours in your day. Intermittent fasting is often a way to lose weight, and is also a good way to regulate and schedule your food intake.[2] It’s important to form and stick with a daily fasting schedule, such as easing yourself into the diet by only eating two meals a day. Set a daily time to eat your last meal in the eating window.

*Choose and maintain your schedule in your daily life on roughly 2,000 calories for men -- or 1500 for women*

Snack seldom/a few times on 20 to 30, or fewer, calories (a few carrot-/celery-sticks, or a quarter apple, 3 cherries/grapes/raisins, 2 small crackers, or 1 ounce of chicken/fish, or such) until your fast ends. Other than hours, most IF schedules are essentially equivalent. Several viable methods to choose from include:

One meal window: So, you might fast for 23 hours daily, and select a 1 hour daily window (e.g. from 6:00 to 7:00 pm) to prepare and eat healthily.

Two meal window: Eat two healthy meals daily, such one at 12 noon and the other at 7:00 pm. Then fast for 17 hours after the second meal, sleeping and not eating "breakfast" until you fasting period ends.

Skip days: Do not eat at all on Mondays and Thursdays, and eat healthily on the other 5 days. So, the last meal of your eating window could fall on Sunday night, at 8 pm for instance. This is known as the 5:2 diet: 5 days on which you eat an 2 on which you fast.

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