How can I draw a schedule?

by - April 16, 2019

Ever heard the saying “failing to plan is planning to fail?” Oh yes, that goes for intermittent fasting too. To make anything work, you have to make conscious effort to plan it and plan for it. This aids knowing what to do at each point and eliminates the possibility of confusion.

Now there are different fasting schedules for intermittent fasting. The most popular ones according to Top Fitness online magazine are explained below:

‘Eat, Stop, Eat’ is a 24-hour fast, once per week. The benefits of this schedule include being able to eat normally for the majority of the time and the ease of scheduling just one 24 hour period without food.
Downsides include 24 hours being a long time to fast for and it having an impact on your ability to socialize through that day. While you could attend a meal and not eat, being around food and other people eating is likely to make you hungry.

Lean gains’ is a daily fast of 16 hours, followed by an 8 hour eating window. Lean Gains is devised with bodybuilding in mind – with a workout in a fasted state, immediately followed by the first meal. This differs from other fasting regimes which are more focused on weight loss. Lean Gains is also concerned with maintaining muscle mass.
Downsides include having to time your workouts around your feeding window and the associated scheduling requirements.

The warrior Diet’ is a daily 20 hour fast, followed by one large nightly meal. However, this diet allows for a limited amount of consumption during the fasting period of raw fruit and vegetables, and protein. The small snacks throughout the day may make this style of fasting easier to follow.
The drawback of The Warrior Diet are that the instructions on what to eat are strict and for some people, one large meal at night will not sit well and possibly interrupt sleep.

Alternate Day fasting’ as you might assume, rotates between a fasted day and a fed day. The fasted day is not really fasted, but rather a very low calorie day, followed by a normal eating day. The focus is purely on weight loss and it will induce a heavy caloric deficit.
The downside is that it can be hard to eat a little, it’s often easier to not eat at all than it is to eat something small and then stop. Couple this with being able to eat whatever you wish on the normal days, so long as it stays within your calorie limit, it has the potential for binge eating.

‘Eat, Stop, Eat’ is likely the best option for people interested only in general health and wellness.

‘Lean Gains’ and ‘The Warrior Diet’ are designed with athletic oriented people in mind, to maximise muscle mass and strength.
These are also the best options for body re-composition – getting lean, while maintaining muscle. ‘Alternate Day Fasting’ will lead to the quickest weight loss, though may not be the most sustainable plan.

Based on the explanations given above, you can now choose that which you think works best for you, and, don’t forget to draw up that plan.

Stay healthy, stay safe!!!

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