Now that it’s post-CNY, most of us would have gained a kilo or two. So now is the time to shed some kilos! Intermittent fasting (IF) will be a good solution to lose your weight effectively and it is a healthier and safer way compared to other solutions.

IF is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. The most common methods of IF are 16:8 Method, 5:2 Diet, and Eat-Stop-Eat.

16:8 Method

The 16:8 Method involves fasting for 16 hours and restricts your daily eating window to 8 hours. Basically it can be done by skipping your breakfast and not eating anything after dinner. For example, you start your meal on 12 p.m. and finished your last meal before 8 p.m. then you will hit your 16-hour fasting.

5:2 Diet

The 5:2 diet involves eating normally for 5 days in a week and restricts your total calories intake to 500-600 calories for two days in that week. So basically you may eat more clean food, fruits and vegetable on your fasting day. For example, you can eat as per usual for every day except Tuesdays and Fridays of the week. During Tuesdays and Fridays, you can only eat two small meals (250-300 calories/meal).

Eat-Stop-Eat

The Eat-Stop-Eat involves a 24-hour fasting for once or twice in a week. So you may choose fasting from Tuesday’s dinner to next day’s dinner then only can start eating after next day’s dinner. You can drink water, black coffee and other non-caloric beverages during fasting period. This method will need much more self-discipline compared to the other methods.

All these methods will reduce the total calorie intake and lead to weight loss. However, some points to take note of are not eating excessive unhealthy food and overeating during your eating window. Besides, IF will bring some health benefits such as reduces insulin resistance, lowers blood sugar level, and controls of cholesterol levels.

Goh Suyi, Digital Marketing Executive
FiTSA
www.fitsa.com.sg