Jakarta –
The Intermittent Fasting (IF) diet is still popular today. For those of you who want to follow, there are 6 choices of eating window patterns that you can follow, including those recommended by experts for beginners.
The IF diet is popular because it promises significant results with rules that are considered more flexible. This diet pattern does not strictly limit the type of food intake, but the time to consume it.
Dieters will fast for a certain period of time. After that, you are allowed to eat at other times which is called the eating window.
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Quote Prevention (20/12/2024), a study in the journal JBI Database of Systematic Reviews and Implementation Reports revealed that the IF diet offered similar weight loss results to those who followed a strict calorie restriction diet.
Research has also linked the IF diet to lower insulin levels, better insulin sensitivity, and lower blood pressure. People on an IF diet may also feel less hungry than those who follow a normal eating pattern.
For those of you who want to try the IF diet, there are 6 eating window patterns that you can follow. Here’s the explanation:
1. 16:8
The 16:8 eating window pattern means that IF dieters must fast 16 hours a day and can eat in the remaining 8 hours. The starting and ending times can be adjusted according to conditions, but many people choose to eat at 11 am and start fasting after 7 pm.
Nutritionist Jessica Cording says if IF dieters follow a consistent schedule, then this eating window is a good choice. The 16:8 pattern is also the most widely practiced these days and is suitable for beginners.
Research in the journal Nutrition and Healthy Aging specifically revealed the benefits of the IF 16:8 diet. A total of 23 obese adult participants who underwent it for 12 weeks ate 350 fewer calories per day. They also lost an average of 3% body weight, compared to those who followed a normal diet.
2. 5:2
 Photo: Getty Images/Sasithorn Phuapankasemsuk |
The 5:2 eating window in the IF diet means that a person can eat freely for 5 days. Then, for two days only consume around 500 calories per day.
For example, fasting Monday and Thursday, then eating regularly on other days. There should be at least 1 non-fasting day between fasting days.
A study in PLOS One reveals the benefits of the IF 5:2 diet. They involved 300 adults with obesity following a 5:2 pattern. As a result, the weight loss achieved is similar to a traditional diet accompanied by a year’s exercise plan.
3. 14:10
The 14:10 pattern involves 14 hours of fasting and 10 hours of eating. Cording says this pattern is still easier to follow than 16:8, so it’s suitable for beginners who want to find out whether the IF diet is right for them or not.
The results of a study show that this eating window helps you lose weight. One randomized controlled trial of 78 people with obesity found that those who combined the 14:10 diet with a healthy eating plan and exercise routine lost more weight than people who followed the 12:12 diet (which involves a 12-hour eating window and fasting). for the other 12 hours).
More details on the next page.
