The IF diet is not just a trend, but a way of eating that has been proven to help with weight loss and provide various health benefits. Many people have tried intermittent fasting, but not everyone knows the right way.
So, if you want to lose weight without stress and still be able to enjoy your favorite foods, read this article until the end!
What is Intermittent Fasting?
Intermittent Fasting (IF) is an eating pattern that divides eating and fasting times into a single day. The concept is simple, you only eat during a specific period and fast for the rest.
Although many people consider IF to be a diet, it is actually more of an ‘eating style’ that helps the body burn fat naturally.
IF not only helps with weight loss but also improves metabolism and overall health.
Types of Intermittent Fasting That Can Be Practiced
The IF diet has various methods that can be adapted according to individual needs and comfort. Here are some types of IF that you can try:
1. Night Time Fasting 14:10 (Overnight Fasting)
This method is similar to fasting during Ramadan , where you need to fast for at least 12 hours a day.
Typically, fasting periods are done at night, making it a suitable option for beginners who want to try IF without drastic changes to their daily schedule.
2. Fasting According to Time Period 16:8 (Time-Restricted Fasting)
This method is almost the same as nighttime fasting, but the fasting period is longer, between 14 and 16 hours a day.
For example, if you stop eating at 8 pm, you can only eat again at 12 noon the next day.
3. Full Day Fasting ( Eat-Stop-Eat )
This method requires you to fast for a full 24 hours. If you start fasting at 8am today, you can only eat again at 8am the next day.
Although challenging, many have successfully practiced it. However, this method is more suitable for those who are familiar with IF and are able to control their food intake after the fasting period.
4. Alternate Day Fasting
In this method, you will fast every other day. For example, if you fast today, you can eat as usual tomorrow, then fast again the day after tomorrow.
This method helps reduce calorie intake significantly without having to abstain from food every day.
5. Skip Meals (OMAD (One Meal A Day))
This method is more flexible because you only have to skip one or two meals a day.
For example, if you used to eat five meals a day, you can reduce it to just three. This helps reduce your daily calorie intake without having to follow a strict fasting schedule .
6. Choose-Your-Day Fasting
This method is more freeing because you can choose your own days and times to fast without following any specific rules. It is suitable for those who have an irregular daily schedule and want to fast at their own convenience.
7. 5:2 Fasting
In this method, you will eat normally for five days and fast for two days a week. However, on the fasting days you can still eat and drink but in very limited amounts, not exceeding 600 calories per day.
The best choice depends on your lifestyle and comfort level. If you’re just starting out, you can try 14:10 first before moving to 16:8.
IF Diet Taboos
To ensure Intermittent Fasting (IF) is effective, there are several things to avoid:
- Don’t overeat . Even though there is a period of eating, this is not an excuse to eat without control.
- Avoid foods high in sugar and processed foods . These can interfere with fat burning and cause hunger faster.
- Don’t let your body become dehydrated . Drink enough water throughout the fasting period.
- Reduce excessive caffeinated drinks . Unsweetened coffee and tea are allowed, but do not overdo it as it can cause dehydration.
- Avoid sleeping late . Getting enough sleep helps the body adapt to IF better.
IF Diet Menu
IF doesn’t mean you have to eat boring food! Here are some examples of menus that are suitable for the IF diet as shared by Murni Rahmat via Facebook Masak Apa Hari Ni (MAHN):
Grilled Meat and Broccoli Steamed
Grilled Fish, Radish and Boiled Broccoli
Kerabu Bean Sprouts, Shrimp and Bitter Gourd
Grilled Chicken and Cucumber, Tomato and Yogurt Salad
Grilled Chicken and Ulam
Most importantly, don’t push yourself too hard. If your body isn’t used to it yet, start slowly and choose the type of IF that suits you best. Remember, the key to a successful IF diet is discipline, a balanced diet , and a healthy lifestyle.
Good luck!
Republished with permission from theAsianParent Malaysia
