Here's an overview of seven different methods of intermittent fasting, and advice on how to make a success of your own intermittent fasting journey.
If you struggle with not eating for prolonged periods, the whole concept of "intermittent fasting" may sound intimidating. The good news is that there are so many effective ways to fast – it's all about choosing what works for you.
What intermittent fasting is
Intermittent fasting means eating very little or avoiding food entirely for a specific period of time. When you're not fasting, you eat normally. Evidence shows that intermittent fasting can boost weight loss, speed up your metabolism, and even improve your hormone profile.
So, how do you do it?
1. The 12-hour fast
This is the easiest way to fast – all you have to do is fast for 12 hours each day, which can include sleeping time. You can fast between 6 p.m. and 6 a.m., and so on.
2: The 14-hour/16-hour fast
This method involves women fasting for 14 hours, and men fasting for 16 hours. You can stop eating at, say, 7 p.m. and skip breakfast the next day so you're not eating until mid-morning, or noon.
3: The 24-hour fast
More challenging than 12 or 16-hour fasts, this method involves not eating for a whole 24-hour period once a week – although, you can still have water and other zero-calorie drinks. Some people fast from breakfast to breakfast, while others prefer fasting from lunch to lunch.
Remember, the MARZ Slim Spray can keep your appetite under control on these long fasting days.
4: Fast on alternate days
Alternate fasting means fasting every other day. You don't need to cut calories completely – some people consume up to 500 calories on a fasted day. If you're looking for a secret weapon to help your fat-burning efforts, check out our snack replacement tools, such as the MARZ Slim Spray.
5: Fast for 2 days a week
Similar to alternate fasting, you can reduce your calories to 600 for men, and 500 for women, two days a week. Eat normally the other five days to keep nutrient levels high.
6: The Warrior Diet
The most extreme and advanced form of fasting, the Warrior Diet involves fasting for 20 hours or eating only small handfuls of raw fruit and veg, and eating one large meal during the four-hour non-fasted window.
7: Occasional meal skipping
This method involves skipping a breakfast, lunch, or dinner when you don't have time to make meals, or when you're just not hungry enough. It's a great idea for beginners. You can always use MARZ Slim Sprays to help suppress your appetite, too.
Tips on making intermittent fasting work for you
To get the most from your fast, follow these great tips.
Try appetite suppressants
If you don't feel like eating, you'll eat less – it really is that simple. MARZ Sprays are natural, fast-acting, and convenient ways to improve your portion control and control your appetite – say goodbye to uncontrollable cravings!
Stay properly hydrated
We often confuse thirst for hunger. Drink water and calorie-free options to stay hydrated, and add in natural, vitamin-filled blends like ours to keep energy levels high.
Choose calories wisely
Always choose nutrient-dense foods during non-fasted periods to keep you feeling full and satisfied for longer. Choose foods that are rich in fibre, protein, and healthy fats. Some examples of nutrient-rich foods include avocados and lentils.
Season your food with herbs and spices, which are virtually calorie-free but really help with taste.
Get quality rest
A good night's sleep makes it easier to ignore hunger pangs. Try out our unique sleep remedy to help you drift off and improve your sleep cycle.