Periodic fasting for weight loss: diet, menu, results


If you use periodic fasting for weight loss, you can achieve excellent results in a short time. This is an unusual diet that departs from the standard rules. Instead of fractional power and strict restrictions in the menu, losing weight eats the usual food, but only in a certain period of time. For periodic or, as it is called, interval fasting is characterized by prolonged abstinence from food, but after a hunger strike should be food window. During this period, and you need to use the daily rate of calories.

Note! There are several schemes of periodic fasting. In fact, some of them a person can stick to, without knowing it. For example, if it became a habit to have dinner at 20.00 and Breakfast at 10.00, the scheme 14/10.

Basic principles

There are several modes of periodic fasting, but most of them are designed for daily compliance for a long time. How much to stick to the diet? It all depends on the speed of weight loss, well-being and other factors. If it is problematic to maintain long intervals fasting, do not rape your body for years.

The Essence of periodic fasting is very simple. Each day is divided into two intervals: hunger strike and meal. Many experts believe that this is the easiest way to lose weight. And their claims have been proven in practice by millions of people, as evidenced by numerous reviews.

General principles of dietary regimen according to the scheme of periodic starvation:

  • In case of hunger strike it is required to completely exclude food, it is allowed to drink water or drinks without calories.
  • During the food window, it is allowed to eat the usual products, for 3 meals you need to eat a daily rate of calories, and half of the total should be used in the first meal.
  • snacks are allowed between meals from time to Time.
  • it is Important to maintain water regime, therefore, every day should drink 2 liters of clean water without gas.
  • moderate exercise is Shown to help you lose weight faster.

Thus, the periodic hunger strike does not provide for the calculation of the ratio of proteins, carbohydrates and fats, and does not establish strict restrictions. However, if you want to lose weight quickly, it is necessary to abandon the harmful food in the diet. In addition, it will have a positive impact on the work of the body in whole.

Famous scheme of the periodic starvation

As mentioned above, there are several ways to lose weight according to the scheme of periodic fasting. Below are the most common and proven modes.

Scheme of interval fasting 12/12 or 14/10

The Proposed schemes are optimal for beginners. In particular, they are most often taken by women. In the first case, the day is divided into two equal periods of hunger and eating. In accordance with the second scheme will have 14 hours to starve, and the next 12 hours to eat.

Note! According to nutritionists, people who are accustomed to fractional nutrition, it is easiest to go to the scheme of periodic fasting 12/12 or 14/12.

Periodic fasting 16/8

The Developer of this scheme is Martin Berhan. This is a well-known nutrition consultant and bodybuilder who believes, that periodic fasting of 16/8 helps not only to lose weight, but also to increase muscle mass. He tried this scheme on himself, so with full confidence talks about the results.

The method is based on the following rules:

  • withstand hunger for 16 hours every day;
  • do sports on an empty stomach at least 3 times a week;
  • before physical activity take 10 g BCAA;
  • in those days, at accounting training, eat a lot of protein foods;
  • immediately after class, consume half the daily calorie intake.

Periodic fasting 20/4

Quite heavy mode, which sustain only those who have a lot of experience in dieting. According to ori of Helpmaker, is the developer of this scheme, so needs to feed on men who want to have a toned body.

As in previous diagrams, you will need to break the day for a period of hunger strike and eating. It is important to follow these principles:

  • for as much as 20 hours the body remains without food, in this time interval, you can only drink water and drinks with no calories, as well as allowed fresh vegetable juices;
  • training is performed strictly on an empty stomach;
  • after classes permitted to drink yoghurt or kefir;
  • during the food window, which lasts 4 hours, you can use the familiar products.

Note! Ori of Helpmaker advised to follow this order in the use of food, fiber, proteins, then fats, and then eat the carbs.

Periodic fasting 2/5

This scheme differs from the others in that the periods are calculated not by hours, but by days. In addition, there is no complete fasting interval. This food was offered by Michael Mosley.

So, in for two days the number of calories is sharply limited. For women they will need 500, and for men – 600 kcal per day. The next 5 days, you can maintain a normal daily caloric content.

Note! At the University of Florida, studies were conducted in which women for three weeks adhered to this method of nutrition. During the established period, they measured glucose, cholesterol, weight, blood pressure. Results are nice surprised. The test subjects found an increase in the level of protein, which is responsible for the work of the antioxidant system. This means that the 2/5 intermittent fasting helps to prevent premature aging without any damage to the body.

Intermittent fasting brad Pilon

Another suitable way to lose weight for women who want to get rid of a few extra pounds. The effectiveness of this technique is confirmed by more than 85% of losing weight, as evidence of their positive feedback.

The Principles of this periodic fasting, developed by brad Pylon, are as follows:

  • the whole week to eat the usual way, but it is desirable not to overeat and use useful products for cooking;
  • next week is 2 days to impose certain restrictions: to abstain from Breakfast and lunch, however, allowed to eat food with protein and fiber;
  • then follows the fasting day, during which it is forbidden to eat, it is allowed to drink water and unsweetened green tea.

Since this mode is quite simple, it can be long.

Menu for the week

Despite the lack of hard constraints, in the period of the food window is to refrain from eating of confectionery and bakery products, fatty dishes and fried. The approximate menu for a week with periodic fasting is as follows.

Days of the week

Meals

Products

Monday

Breakfast

Oatmeal, boiled on water, unsweetened green tea

Snack

Natural yogurt

Lunch

Vegetable soup, boiled meat, bread, berry Morse

Snack

Fresh fruit

Dinner

Boiled fish, unsweetened tea

Tuesday

Breakfast

Buckwheat porridge on water without oil and sugar, a glass of ryazhenka

Snack

Cottage Cheese

Lunch

Boiled beef, rusk, borsch vegetable

Snack

Hard cheese Crowbar

Dinner

Vegetable stew, tea

Wednesday

Breakfast

Soft boiled Eggs, mashed potatoes

Snack

Fruits

Lunch

Pickle, boiled fish

Snack

Curd cheese with raisins

Dinner

Meatballs, fresh juice

Thursday

Breakfast

Oatmeal on water, coffee

Snack

Vegetable salad

Lunch

Chicken soup, bread, egg

Snack

Cottage Cheese

Dinner

Steam cutlet, vegetables

Friday

Breakfast

Any porridge, tea

Snack

Apple, grated with carrots

Lunch

Soup puree on vegetable broth, rye bread, hard cheese

Snack

Fruits or berries

Dinner

Mashed Potatoes, boiled fish

Saturday

Breakfast

Omelet, coffee

Snack

Curd mass

Lunch

Noodles, boiled meat, tea

Snack

Fruits

Dinner

Buckwheat, natural yogurt

Sunday

Breakfast

Oatmeal, juice

Snack

A Glass of kefir

Lunch

Beetroot, fish souffle

Snack

Berries

Dinner

Meatballs, bread, green tea

This menu for a week is approximate. Most of the products used in it are dietary. However, some continue to eat as before, withstanding only a set periodicity, and also achieve good results. We also recommend you to watch interval fasting menu.

Intermittent fasting: the results of weight loss with photos

Weight loss Rate depends on weight, physical activity, age and other factors. To assess the effectiveness of periodic fasting, the results are presented on photo.

Such results can be achieved only if all the recommendations from the experts and the approximate menu for the week proposed above are observed.

Benefit and harm

Undoubtedly, periodic fasting has obvious advantages. In addition to weight loss, you can cleanse the body of harmful substances and get rid of some diseases. Overall, the benefits periodic fasting is as follows:

  • getting rid of extra pounds;
  • slowing down the aging process;
  • active elimination of toxins from the body;
  • prevention of certain diseases.

However, there are more negative aspects:

  • hunger affects the psychological state, which leads to unpleasant symptoms;
  • do not use periodic fasting in diseases such as pancreatitis, cancer, diabetes and others;
  • increased risk of stone formation in the kidneys and gall bladder.

Video

To learn more about periodic fasting, it is recommended to watch the video.

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