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Intermittent fasting (IF) is an eating pattern where you cycle between periods of eating and fasting. There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods. Intermittent fasting is fairly easy to do. Many people report feeling better and having more energy during a fast.
Eating during intermittent fasting is more about being healthy than just rapidly losing your weight. Thus, it is critically important to choose nutrient-dense foods such as veggies, fruits, lean proteins, and healthy fats. Here is a great recipe for intermittent fasting.
Intermittent fasting has become very trendy in the past few years, and several different types/methods have emerged. Here are some of the most popular ones:
Then there are many other variations.
According to a 2014 review, intermittent fasting reduced body weight by 3–8% over a period of 3–24 weeks (22). People also experienced a 4–7% reduction in waist circumference, indicating that they lost belly fat. But the benefits of intermittent fasting go way beyond weight loss. It also has numerous benefits for metabolic health, and it may even help reduce the risk of cardiovascular disease.
There are several things you need to keep in mind if you want to lose weight with intermittent fasting:
Most of the popular intermittent fasting protocols also recommend exercise, such as strength training. This is very important if you want to burn mostly body fat while maintaining your muscle mass.
Of course, before you start any diet it is good to do your research first and discuss with your doctor or a professional before starting. You always want to make sure that any changes that involve your health are the right changes for you.