Fasting is an ancient traditional method of not eating and drinking. Many cultures and religions have practised this method over centuries. Religions, including Buddhism, Christianity, Hinduism, and Islam, still practice fasting. A fasting diet plan to lose weight assists you with the right time to eat and fast. Nowadays, most people cycle between periods of eating and not eating. There are various well-known fasting methods. Each with its approach and results. However, it’s important to consult a healthcare professional before starting any fasting regimen, especially if you have any underlying health conditions.
Some of the popular fasting methods and fasting diet plan to lose weight:
Intermittent Fasting (IF)
Intermittent fasting means fasting for some hours in a day. The process is cycling between fasting and non-fasting at any time in 24 hours. As per studies, intermittent fasting helps in obesity, reducing metabolic syndrome, inflammation, insulin resistance, hypertension, and dyslipidaemia.
16/8 Method: This is a very common fasting method. As per the method, you must fast for 16 hours daily and have an 8-hour eating window. You have to plan for the time you can eat and the time you can fast. This is a challenging method, but after following this plan, there are good results. It is the popular fast diet plan to lose weight.
5:2 Diet: It is another popular fasting diet plan to lose weight. You must normally eat for any five days of the week and restrict heavy-calorie foods for the other two days. Please note that you should not fast for the two days consecutively. You can fast alternatively. This fasting method is about as beneficial as any other fasting methods.
Alternate-Day Fasting (ADF)
Alternate Day fasting is another way to do intermittent fasting. Alternate between regular eating days and fasting days. In this fasting method, you eat normally but fast every other day. During the fasting days, it is necessary to limit the calorie intake. It is a fasting diet plan to lose weight and lower the risk of heart disease and diabetes.
The 24-Hour Fasting Diet Plan to Lose Weight
In this fasting method, you must fast for 24 hours once or twice a week. This diet plan recommends you not eat anything. In case of excessive hunger, drinking healthy fruit juices is a good option, but you must take any solid food item. If you had your dinner and then only eat again is on dinner the next day. Lots of Indian women do this type of fasting on special occasions as a service to God which results in a healthy and better life.
The Eat-Stop-Eat Fasting Diet Plan to lose weight
This fasting method involves fasting for 24 hours once or twice a week, similar to the 24-hour fast. However, the fasting begins and ends simultaneously, e.g., having dinner today to the next day.
Extended Fasting Diet Plan to lose weight
In an extended fasting diet, we fast for a long time. Long fasting periods must range from several days to a week or more. In this type of fasting, light-calorie foods can take and should avoid high-calorie foods. This fasting should only be done as per one’s capacity to fast. It is also recommended to take professional medical help while performing this type of fasting. Extended fasting should only be done under medical supervision.
It’s essential to stay hydrated during fasting. You can stay hydrated by drinking water, herbal tea, or black coffee (without sugar or cream). Hydrated body burning the stored fat fast. But avoid consuming caloric foods or beverages during fasting, as it will break the fast. Another important thing about fasting is consistency. Not fasting, but consistent fasting helps you lose weight.
Diet Plan for Non-Fasting Days
During the eating window, take balanced and nutritious foods, such as:
- Lean proteins (e.g., poultry, fish, tofu)
- Whole grains (e.g., brown rice, quinoa)
- Healthy fats (e.g., avocados, nuts, olive oil)
- Fruits and vegetables
- Legumes (e.g., beans, lentils)
- QNET health care supplements
It is recommended to avoid excessive consumption of processed foods, sugary drinks, and unhealthy snacks for better results.
Conclusion
In conclusion, a good fasting diet plan will help you lose weight effectively. Pregnant or breastfeeding women, individuals with certain medical conditions, or those with disordered eating issues should take medical support before fasting. Remember that fasting diets may not be suitable for everyone. The fasting method should be followed as per your capacity. Cutting off any diet plan per your needs and health status is important. And also, consult a healthcare professional or registered dietitian before undergoing any fasting regimen.
