Unlock Your Hip Flexors - Huge Conversion Boost For 2017

Uyhf Gives You A Practical, Easy-to-follow Program You Can Use To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy. Proven Swipes And Creatives Here: 

                                           MORE DETAILS

Do Alli Diet Pills (Orlistat) Work? An Evidence-Based Review

Losing weight can be very difficult.

Some studies show that 85% of people fail using conventional weight loss methods (1).

This causes many people to seek alternative methods, such as diet pills, for help.

Alli is one such diet pill, but is a pharmaceutical drug rather than a plant-based supplement.

This drug limits the amount of dietary fat our bodies absorb, which reduces calorie intake and leads to weight loss.

This is a detailed review of Alli diet pills: what they are, how they work, and whether they are right for you.

What Is Alli (Orlistat)?

Alli is the over-the-counter version of a pharmaceutical weight loss drug calledorlistat.

The prescription-only version is called Xenical, which contains a higher dosage. Alli diet pills contain 60 mg of orlistat, while Xenical pills contain 120 mg.

This drug was first approved by the FDA in 1999. It is usually prescribed for long-term obesity management, alongside a low-fat, calorie-restricted diet.

How Does Alli Work?

Alli works by preventing the body from absorbing dietary fat.

Specifically, it blocks an enzyme in the gut called lipase.

Lipase is essential to the digestion of the fats we eat. It helps break down fats into free fatty acids that can be picked up by the body.

Without this enzyme, dietary fat bypasses digestion and is then expelled from the body.

As a lipase-inhibitor, Alli has been shown to reduce the absorption of dietary fat by about 30% 

Because dietary fat is high in calories, this leads to fewer calories being processed by the body, which can lead to weight loss.

Alli Can Help You Lose Small Amounts of Weight

Several large human studies have been conducted on orlistat, the active compound in Alli diet pills.

The most well-known is the Swedish XENDOS study, which included 3,305 overweight individuals and lasted for 4 years 

There were two groups in the study. One took 120 mg of orlistat, three times daily, while the other group took a placebo.

All participants were instructed to eat 800 fewer calories per day, and limit dietary fat to 30% of calories. They were also encouraged to go for walks every day.

This graph shows the weight changes in the two groups over 4 years 

During the first year, the average weight loss in the orlistat-treated group was 23.3 pounds (10.6 kg), while the placebo group lost only 13.6 pounds (6.2 kg).

As shown on the graph, there was significant weight regain in both groups over the remaining 3 years. Orlistat-treated patients ended up having lost 12.8 pounds (5.8 kg), compared to 6.6 pounds (3.0 kg) in those receiving placebo.

According to this study, orlistat combined with diet and exercise may make you lose almost twice as much weight as diet and exercise alone.

More Studies

According to a review study, the average 12-month weight loss for adults taking orlistat is about 7.5 lbs (3.4 kg) greater than placebo 

This amounts to 3.1% of initial weight, which is not particularly impressive. It also appears that weight is slowly regained after the initial year of treatment.

Interestingly, one study showed that a drug-free low-carb diet was just as effective as both orlistat and a low-fat diet combined 

Do Alli Diet Pills Have Any Other Health Benefits?

Alli has also been linked to several other health benefits, possibly due to the weight loss effects.

• Reduced type 2 diabetes risk: In the XENDOS study, 4-year use of orlistat reduced the risk of developing type 2 diabetes by 37% .
• Reduced blood pressure: Studies show that Alli may lead to mild reductions in blood pressure 
• Reduced total- and LDL-cholesterol: Studies show that Alli can positively influence cholesterol levels 

• Side Effects, Dosage and How To Use

  Alli diet pills do have some well-documented side effects that are worth noting 
  
  As they block fat absorption, the presence of undigested fat in the bowel can cause digestive symptoms, such as abdominal pain, diarrhea and flatulence.
  Some people also experience fecal incontinence and loose, oily stools.
  Continued use of Alli can also impair the absorption of fat-soluble nutrients like vitamins A, D, E and K.
  For this reason, taking a multivitamin along with treatment is recommended.
  Alli may also interfere with the absorption of some medications, and a few cases of liver failure and kidney toxicity have been reported.
  People who are taking medications or have any sort of medical condition should consult with their doctor before taking Alli diet pills.
  Based on the limited long-term data available, most clinical guidelines recommend that Alli is not used continuously for more than 24 months.
  The optimal dosage used in the studies is 120 mg, three times per day.
• You can buy Alli diet pills (60 mg) on Amazon, but if you want to get the more effective 120 mg dose, then you need to get a prescription for Xenical from your doctor.

• Should You Try Alli?

  Alli diet pills are among the very few weight loss aids that actually work to some extent. However, the effects are not as impressive as most people would like.
  At best, you may be able to lose a bit more weight, but only when combined with a weight loss diet and exercise.
  Additionally, the beneficial effects on weight loss need to be weighed against the negative effects of digestive problems and potential nutrient deficiencies.
  Not to mention, you also need to eat a calorie-restricted, low-fat diet, which is not very pleasing to many people.
  If you really want to lose weight and keep it off, then eating more protein and fewer carbs is a much more effective and sustainable approach.
  For more evidence-based reviews of diet pills and supplements, check out this article: 

Review of The New MI40X CEP Training System by Ben Pakulsky. Can You Grow Grow 200% Bigger Muscles In Weeks? Is CEP Effective? Read On<==

GAIN MUSCLES WITH THE FASTEST AND EFFECTIVE PROCEDURE MI40X

Exercising has always been attributed as the best way to grow your muscles whether you are female or male. Indeed in the past it has managed to accrue good results and in the midst of it also enhance good health among the main partakers of this expedition. Have you been wondering how to build up your with strong muscle formation that strengthen both your posture and daily life. Have you been up and down measuring up on your diet prescriptions and even exercising so much everyday and only to find yourself achieving the least of results? Everybody can be able to achieve this goal differently especially when undertaking exercise procedures some may be able to achieve these results much faster than other due to body adaptability and muscle production rate. However, of late there are great ways to increase your muscles without having to wait for a very long time to start viewing some good results with your body.

GO TO MI40X OFFICIAL SITE

What is the MI40X?

The MI40X is your answer to gaining the best and biggest muscles while stripping off your excess body fat. If you have been looking for the best ways to simply rid your body of all excess fats especially those stored in different parts of your body and are very hard to lose and have simple been wondering how the celebrities do manage to gain pounds of muscles at the shortest amount of time; the answer is very simple with MI40X. This is the most safest result oriented trick that you find majority of your starring celebrities who once had a slim body using to gain a highly built well muscled up body in the shortest amount of time possible. The MI40X is now reckoned for its ability to increase large pounds of muscles that do demand attention especially if you are a public figure in the society. With MI40X you do not have to make any major sacrifices with your lifestyle, if anything your lifestyle only receives a splash of greatness added to its plus sized spark of living life to the fullest.

Pros of MI40X

1. The MI40X is the fastest way to gain pounds of muscles on your body as they will already be appearing in a span of a few weeks and your excess fat is the one that is used to produce the muscles. So you lose the fats and increase the muscles without having to wait for over one year to see any great progress.

2. You will save a lot of time and even money with the MI40X. You can exercise at the gym for eight hours every day but you know that it is not free to have this privilege as you do have to pay for gymnasium membership and usage of the of their facilities. If you also need to have a personal trainer then the bill goes even higher. However, with the MI40X all these costs are cut down by more than two thirds and you manage to gain pounds of muscles without having to pay for gym. You save your time which is spent at the gym and can manage to occupy your days with other interesting things to get as you gain more muscles.

3. You can manage to equip yourself with the MI40X online and it is th simplest procedure to use in order to gain muscles using the least effort, spending the least time and even eliminate all health risks.

Cons of the MI40X

1. There is a lot of time consumption partaken by the users in order to fully understand the MI40X program and how to utilize it in order for it to produce the results that you desire to
acquire.

2. You will still need to have the consistency of using the MI40X in order to gain the large pounds of muscles and you do need to observe this persistence with some tough procedures that can be torturous but highly result oriented.

The MI40X is one of the most successful muscle gain programs due to its focus of functionality. It takes the body cells in your muscle fibers and then expands them and it thus reduces the crisis that is provoked with muscle gaining exercise programs. Whether you have a slim body or even an overweight body the MI40X is the only program that
will transform your body from today.

       VISIT HERE TO GET SPECIAL OFFER

MI40 Review == Double Your Gains In Half The Time ==

There are many people who desire to build muscles on their bodies. You might be one of them and you are probably wondering why your daily workout is not effective. There is also a possibility that you would like to relatively grow some of your body parts as quickly as

possible. Mass intention 40 is the answer you have been looking for. This mi40 review is aimed at enlightening you on how you can manage to double your muscle gains, remodel weak body parts as well as smash all the plateaus in the shortest time possible.

            GO TO MI40’s OFFICIAL SITE

Features

• Mi training manual: It explains how the intensifiers work and how to execute intensions.

• Mass consumption nutritional manual: It contains tips that will guide you on how to feed in order to build your muscles as well as cut on your weight. Using these diets you will manage to get very big and lean.

• Instruction work out videos: You will receive your coaching write from your home. These videos contain training sessions governed by Big Ben. They feature him training some of the world’s respected athletes such as Emily Stirling, Matt Stirling and Vince Del Monte
among others. This will enable you engage in a real time session boosting your ability to gain muscles as quickly as possible.

• Exercise execution guide: Mi40 consists of 40 different exercises to involve in. this execution guide covers all these exercises. They are demonstrated in pictures consisting of how to begin and end each exercise. It has tips that will help you maximize on how to lengthen or shorten your muscles.

• Printable workout sheets: It is possible for you to manage what you can measure. Tracking your workouts is the only way to ensure you achieve what you want with your body. The package comes with 40 different workout sheets aimed at covering all the 40 exercise
positions. These sheets come in digital form providing you with an opportunity to print them whenever you want.

• Pursuit calendar: All the 40 days are organized into a calendar. This provides you with an opportunity to track your progress, set out your goals and keep motivated towards your goal. This will enable utilize one work out at every moment to turn your body into the right shape.

• Supplement stacks protocol: Supplements play a big role in ensuring that you recover as quick as possible. This provides you with an opportunity to train harder in your next activity.

• Size secrets: This is an audio integration that helps you learn the general strategies that will enhance your workout.

With the mi40, you are going to experience a win – win with your daily workout.

CLICK HERE TO GET SPECIAL OFFER

MI40X: A Cutting Edge Solution to Have a Healthy and Ripped Body

If you are currently in your attempt to have a healthy and ripped body, you surely should use a workout plan that can effectively and efficiently help achieving your goals. It is true that there are lots of bodybuilding programs out there but because each program contains different exercises, the result can be different. In such condition, choosing a plan that has been proven effective is certainly a must. If you use such plan, you definitely will not waste your time as you can achieve the desired result in the given time.

Why Choosing MI40X

Among the many bodybuilding programs out there, MI40X is actually the best program to choose. It is a cutting edge solution to have a healthy and ripped body. Basically, MI that stands for Mass Intelligence is an intelligent program to gain muscle mass in 40 days. The program contains 40 workouts in which each exercise has 40 sets and 40 intervals. If you follow the program from day 1 to day 40 religiously, you will be able to have your desired healthy and ripped body because the exercises enable you to build muscle mass and burn fat at the same time. While other workouts might focus only on one thing, this workout focuses on two things. This is certainly an effective yet inexpensive solution to build your body.

Then, MI40X is easy to follow. Once you enroll to the program, you will receive complete PDF manuals and exercises videos. The manuals are easy to follow because the format is easy to use and the words are easy to understand. The exercises videos enable you to know the right way to perform suggested exercises. This will simply eliminate possible mistakes due to guesswork. Next, there is supplement guide that will help you choosing the right bodybuilding supplement for you. Supplements that you buy should not only be effective in helping you gaining muscle mass but also be safe for your health. It is certainly your loss if your bodybuilding supplement turns out to give bad effects to your health.

Furthermore, MI40X comes with money back guarantee. If you are wondering whether you can benefits from the program, you do not need to worry anything because you can get a full refund.  As long as you file your claim within 60 days, you will be able to get a full refund. Therefore, in order to have peace of mind when buying a workout program, you can simply choose MI40X.

                        CLICK HERE TO GET SPECIAL OFFER

4 “Dangerous” Foods That Are Actually Good For You

For decades, many scientists and the media have been waging a war against fat.

The idea that fat caused harm was never based on any facts and has now been proven to becompletely false.

But yet this bias against perfectly healthy foods lingers on… foods that have been demonized for the sole reason that they are naturally high in saturated fats.

Here are 4 foods that were considered “dangerous” due to their fat content, but are actually extremely healthy.

1. Meat

Many people today believe meat to be unhealthy… but this is absolute nonsense.

Humans evolved as omnivores, eating both meat and plants. Ancient humans started hunting as early as 2 million years ago.

When you look past all the vegan and anti-fat propaganda, what you’re left with is a real food with a range of nutrients that are very important for human health.

The only problem is that meat is not what it used to be.

Back in the day, animals roamed free in nature and ate a natural diet. Chickens ate bugs and seeds, while cows ate grass.

These days, animals are often fed commercial grain-based feeds, pumped full of hormones and antibiotics to make them grow faster and locked inside all their lives.

Meat from animals that are naturally raised is much healthier.

If we take cows as an example, meat from cows that are grass-fed has 

• More Omega-3 fatty acids and less Omega-6.
• More Conjugated Linoleic Acid (CLA) – which can reduce body fat mass in humans.
• More Vitamins, including Vitamins A and E.Meat is also a great source of protein and healthy fats. Plus there are tons of othernutrients in animal foods that you can’t really get from plants… Vitamins K2, D3, B12, Creatine, Carnosine and many, many more.
  In a massive 2010 study of 1,212,380 individuals, consumption of unprocessed red meat had absolutely no association with heart disease or diabetes
• 2. Butter
• Butter has been demonized in the past and blamed for everything from heart disease to obesity.
  
  But the truth is that butter is perfectly healthy, as long as you choose the right type.
  Make sure that your butter is derived from grass-fed cows, because this can have a major impact on the nutrient composition.
  One important nutrient mainly found in grass-fed dairy products is Vitamin K2, which is very important for both bone and heart health .
  Another nutrient in butter is the short-chain fatty acid byturate. In rats, butyrate boosts metabolism and reduces food intake. In humans, some studies show anti-inflammatory activity and a protective effect on the digestive system 
  Butter is also rich in Conjugated Linoleic Acid (CLA) – a fatty acid shown in some studies to reduce body fat and increase lean mass .
  Despite all the propaganda, high-fat dairy products have never been proven to cause any sort of harm.
  A recent review of 16 studies shows that butter consumption is not associated with any metabolic disease and actually correlates with a lower risk of obesity .

• 3. Eggs

  
  Eggs are among the most nutritious foods on the planet.
  Just think about it… an egg contains all the nutrients required to turn a single cell into an entire baby chicken.
  The reason eggs have been demonized in the past is because they contain lots of cholesterol.
  However, new studies show that cholesterol in the diet doesn’t really raise the bad cholesterol in the blood.
  If anything, eggs improve the blood lipid profile… they raise HDL and turn the LDL particles into a benign subtype .
  In a massive meta-analysis of 17 studies, they found no association between egg consumption and either heart disease or stroke .
  Please keep in mind that throwing the yolks away is a major waste. Pretty much all the nutrients reside in the yolk.
  One large egg contains :Eggs are also loaded with the antioxidants Lutein and Zeaxanthine, which are very important for eye health. One study shows that eating 1.3 egg yolks per day increases blood levels of Lutein by 28-50% and Zeaxanthine by 114-142% .
  Eggs for breakfast may also help you lose weight. Two studies have shown that people who eat eggs for breakfast lose more weight than people who eat bagels, despite eating the same amount of calories.
  Eggs are among the healthiest foods on the planet, just make sure to choosepastured or omega-3 enriched eggs. I eat 3-4 whole eggs myself, every single day.
  • Only 77 calories, with 5 grams of fat and 6 grams of quality protein.
  • Lots of vitamins: A, B12, B2 and B5, among others.
  • Tons of minerals: Phosphorus, iron, selenium, to name a few.
  • Eggs also contain plenty of Choline – a nutrient that 90% of Americans aren’t getting enough of and is very important for brain function.

  • 4. Coconut Oil

    
    Coconut oil is a rather unique type of fat.
    It is about 90% saturated, primarily with fatty acids of a medium length… so-called Medium Chain Triglycerides (MCTs).
    These types of fats are metabolized differently than longer chain fats. They go straight to the liver, where they are either used for energy or turned into ketone bodies.
    MCTs can therefore be considered more “immediate” sources of energy.
    About half of the fatty acids in coconut oil is the 12-carbon Lauric Acid, which is an efficient killer of pathogens like bacteria, viruses and fungi .
    Coconut oil may also be good for your heart.
    In a study of overweight women, coconut oil increased HDL and lowered the LDL:HDL ratio compared to Soybean oil .
  • In rats, virgin coconut oil reduced Total cholesterol, LDL, oxidized LDL and increased HDL (the good) cholesterol .
    The MCTs in coconut oil may also help you lose weight. These fats are metabolized differently, leading to a net increase in energy expenditure. Replacing longer chain fats with MCTs can improve satiety and reduce food intake .
    Because of its high saturated fat content, coconut oil is very resistant to high heat and is therefore a perfect oil for cooking.
    Make sure to avoid processed or refined varieties and choose virgin coconut oil.

5 Reasons Why Vitaminwater is a Bad Idea

A beverage called Vitaminwater has been very popular in recent years.

It contains added vitamins and minerals, and is marketed as healthy.

However, what is left out of the marketing claims, is that Vitaminwater is loaded with added sugar.

As you may know, sugar can cause severe harm when consumed in excess.

Additionally, almost no one actually needs more of the nutrients added to Vitaminwater.

This article lists 5 reasons why Vitaminwater is actually bad for your health.

What is Vitaminwater?

Vitaminwater is a beverage brand owned by the Coca-Cola company.

There are many varieties, each with an attractive name like “focus,” “endurance,” “refresh,” “defence” and “essential.”

As is reflected in the name, it is water that is enriched with vitamins and minerals. It is also claimed to contain natural colors and flavors.

However, Vitaminwater is also loaded with added sugar, particularly fructose, which is linked to all sorts of health problems when consumed in excess.

Vitaminwater also has a “Zero” product line, with no added sugar. Instead, it is sweetened with erythritol and a refined sweet compound extracted from the steviaplant. The first three reasons do not apply to Vitaminwater Zero

1. Vitaminwater is High in Liquid Sugar, and May Contain Just as Much Fructose as Coca-Cola

One 20 oz (591 ml) bottle of Vitaminwater contains about 120 calories and 32 grams of sugar, just about 50% less than a regular Coke.

However, it differs between countries which “type” of sugar is used.

In the US, they sweeten Vitaminwater with crystalline fructose and cane sugar, but in other countries they use mainly cane sugar (fancy word for sugar).

Crystalline fructose is the worst, being almost pure fructose (over 98%), while cane sugar is 50/50 of glucose and fructose.

If we look more closely, we can see that a bottle of Vitaminwater (in the US) may contain about the same amount of fructose as a bottle of regular Coke.

That is because the majority of the sugar in US Vitaminwater is in the form of pure fructose, while fructose comprises only half of the sugar content of Coke.

Many studies show that fructose is the main harmful component of added sugar, not glucose (1, 2).

2. Sugar-Sweetened Beverages Are Highly Fattening

When it comes to weight gain/loss, what you drink is just as important as what you eat.

When you drink liquid sugar calories, your body does not compensate by making you eat less of other foods instead.

The calories coming from these sugar-sweetened drinks are then added on top of everything you eat.

Over time, this can lead to weight gain and increased risk of obesity and other related diseases 

Consumption of sugar-sweetened beverages is among the world’s strongest risk factors for obesity, some studies showing up to a 60% increased risk of obesity in children, for each daily serving 

There is no reason why Vitaminwater should be any different. It is just another sugary beverage.

3. Sugar-Sweetened Beverages Raise Your Risk of All Sorts of Diseases

Almost all health experts agree that added sugar plays a key role in the epidemics of obesity and chronic diseases (5, 8).

It is recommended to keep the intake of added sugars below 10% of total calories, preferably below 5%.

For a 2500 calorie diet, 10% of calories amounts to 62 grams of sugar, and 5% amounts to 31 grams of sugar.

As mentioned above, one bottle of Vitaminwater contains 32 grams of added sugar. That is 50-100% of the recommended upper limit.

Added sugar is strongly associated with type 2 diabetes, tooth decay, heart disease, the metabolic syndrome and even cancer

This applies mainly to fructose, which can only be metabolized by the liver in significant amounts.

Excess fructose consumption may cause high blood cholesterol and triglycerides, increased blood pressure, increased insulin resistance, fat build-up around the organs, and increased risk of fatty liver disease.

These are major risk factors for heart disease, diabetes and obesity 

It should be noted that this does not apply to the fructose we get from fruit. Fruit contains water and fiber, and has a low energy density, so it is very h

4. Vitaminwater Contains Micronutrients That Most People are Already Getting Enough of

All types of Vitaminwater contain B-vitamins (50-120% of the RDI) and vitamin C (50-150% of the RDI).

Some types also contain smaller amounts of vitamins A and E, and the minerals potassium, magnesium, manganese, zinc and chromium.

Vitamins B and C are water soluble vitamins that are almost never lacking in the average person’s diet 

Consuming excess amounts of these vitamins does not provide any sort of health benefit. They are not stored, but are simply washed out of the body via urine.

That being said, there are subgroups of people who may be lacking in some of these vitamins and minerals (especially B12 and folate).

However, it makes absolutely no sense to drink a harmful sugary beverage to get these nutrients.

Eat whole foods instead, or take a supplement if you are truly lacking in something.ard to eat too much of it.

5. In Some Cases, Excess Micronutrients in Supplement Form Can Cause Harm

When it comes to nutrition, more is not always better.

Vitamins, minerals and antioxidants are absolutely crucial as part of a healthy, real food-based diet.

They may improve health and help prevent a range of diseases, including heart disease and cancer

However, supplementing with vitamins or antioxidants has not been linked with the same health benefits.

Supplementation with some antioxidants and vitamins, such as vitamins A and E, has actually been associated with increased risk of premature death in some studies 

Although Vitaminwater does not provide excessive amounts of these vitamins on its own, it does contain considerable amounts (25-50% of the recommended daily intake).

When you add 25-50% of the recommended daily intake on top of what you’re alrea

dy getting from food, then it is possible that all of this will add up to reach excessive amounts.

So not only are the micronutrients in Vitaminwater not beneficial, they may even be downright harmful if they are increasing your intake to harmful levels.

Vitaminwater is Not Healthy – It is Just Another Harmful Sugary Beverage

The owners (The Coca-Cola Company) have actually been sued for deceptive and unsubstantiated health claims about Vitaminwater.

Their response was interesting: “no reasonable person would be misled into thinking that Vitaminwater was a healthy beverage”.

They are actually trying to defend themselves by saying that the health promoting claims are so far fetched that people couldn’t possibly believe them.

The problem is that many people do actually fall for marketing claims.

Most people don’t read ingredient labels, and don’t realize how unethical and ruthless the junk food companies can be.

Despite the fancy marketing, Vitaminwater is a harmful, disease-promoting beverage that most people should be avoiding as much as possible.

At best, it is just a slightly “less bad” version of Coke.

6 Popular Ways to do Intermittent Fasting

6 Popular Ways to do Intermittent Fasting

Intermittent fasting has been very trendy in recent years.

It is claimed to cause weight loss, improve metabolic health and perhaps even extend lifespan.

Not surprisingly given the popularity, several different types/methods of intermittent fasting have been devised.

All of them can be effective, but which one fits best will depend on the individual.

Here are 6 popular ways to do intermittent fasting.

1. The 16/8 Method: Fast for 16 hours each day.

The 16/8 Method involves fasting every day for 14-16 hours, and restricting your daily “eating window” to 8-10 hours.

Within the eating window, you can fit in 2, 3 or more meals.

This method is also known as the Leangains protocol, and was popularized by fitness expert Martin Berkhan.

Doing this method of fasting can actually be as simple as not eating anything after dinner, and skipping breakfast.

For example, if you finish your last meal at 8 pm and then don’t eat until 12 noon the next day, then you are technically fasting for 16 hours between meals.

It is generally recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts.

For people who get hungry in the morning and like to eat breakfast, then this can be hard to get used to at first. However, many breakfast skippers actually instinctively eat this way.

You can drink water, coffee and other non-caloric beverages during the fast, and this can help reduce hunger levels.

It is very important to eat mostly healthy foods during your eating window. This won’t work if you eat lots of junk food or excessive amounts of calories.

Further reading on the 16/8 method:   The Leangains Guide.

This guide is written mostly from a bodybuilding perspective and also involves weight lifting and supplementation, but the program can be adapted to suit any lifestyle.

I personally find this to be the most “natural” way to do intermittent fasting. I eat this way myself and find it to be 100% effortless.

I eat a low-carb diet, so my appetite is blunted somewhat. I simply do not feel hungry until around 1 pm in the afternoon. Then I eat my last meal around 6-9 pm, so I end up fasting for 16-19 hours.

2. The 5:2 Diet: Fast for 2 days per week.

The 5:2 diet involves eating normally 5 days of the week, while restricting calories to 500-600 on two days of the week.

This diet is also called the Fast diet, and was popularized by British journalist and doctor .

On the fasting days, it is recommended that women eat 500 calories, and men 600 calories.

For example, you might eat normally on all days except Mondays and Thursdays, where you eat two small meals (250 calories per meal for women, and 300 for men).

As critics correctly point out, there are no studies testing the 5:2 diet itself, but there are plenty of studies on the benefits of intermittent fasting.

Further reading: The Fast Diet website and The Fast Diet book.

3. Eat-Stop-Eat: Do a 24-hour fast, once or twice a week.

Eat-Stop-Eat involves a 24-hour fast, either once or twice per week.

This method was popularized by fitness expert Brad Pilon, and has been quite popular for a few years.

By fasting from dinner one day, to dinner the next, this amounts to a 24-hour fast.

For example, if you finish dinner on Monday at 7 pm, and don’t eat until dinner the next day at 7 pm, then you’ve just done a full 24-hour fast.

You can also fast from breakfast to breakfast, or lunch to lunch. The end result is the same.

Water, coffee and other non-caloric beverages are allowed during the fast, but no solid food.

If you are doing this to lose weight, then it is very important that you eat normally during the eating periods. As in, eat the same amount of food as if you hadn’t been fasting at all.

The problem with this method is that a full 24-hour fast can be fairly difficult for many people.

However, you don’t need to go all-in right away, starting with 14-16 hours and then moving upwards from there is fine.

I’ve personally done this a few times. I found the first part of the fast very easy, but in the last few hours I did become ravenously hungry.

I needed to apply some serious self-discipline to finish the full 24-hours and often found myself giving up and eating dinner a bit earlier.

4. Alternate-Day Fasting: Fast every other day.

Alternate-Day fasting means fasting every other day.

There are several different versions of this. Some of them allow about 500 calories during the fasting days.

Many of the lab studies showing health benefits of intermittent fasting used some version of this.

A full fast every other day seems rather extreme, so I do not recommend this for beginners.

With this method, you will be going to bed very hungry several times per week, which is not very pleasant and probably unsustainable in the long-term.

5. The Warrior Diet: Fast during the day, eat a huge meal at night.

The Warrior Diet was popularized by fitness expert Ori Hofmekler.

It involves eating small amounts of raw fruits and vegetables during the day, then eating one huge meal at night.

Basically, you “fast” all day and “feast” at night within a 4 hour eating window.

The Warrior Diet was one of the first popular “diets” to include a form of intermittent fasting.

This diet also emphasizes food choices that are quite similar to a paleo diet – whole, unprocessed foods that resemble what they looked like in nature.

6. Spontaneous Meal Skipping: Skip meals when convenient.

You don’t actually need to follow a structured intermittent fasting plan to reap some of the benefits.

Another option is to simply skip meals from time to time, when you don’t feel hungry or are too busy to cook and eat.

It is a myth that people need to eat every few hours or they will hit “starvation mode” or lose muscle.

The human body is well equipped to handle long periods of famine, let alone missing one or two meals from time to time.

So if you’re really not hungry one day, skip breakfast and just eat a healthy lunch and dinner. Or if you’re travelling somewhere and can’t find anything you want to eat, do a short fast.

Skipping 1 or 2 meals when you feel so inclined is basically a spontaneous intermittent fast.

Take Home Message

There are a lot of people getting great results with some of these methods.

That being said, if you’re already happy with your health and don’t see much room for improvement, then feel free to safely ignore all of this.

Intermittent fasting is not for everyone. It is not something that anyone needs to do, it is just another tool in the toolbox that can be useful for some people.

Some also believe that it may not be as beneficial for women as men, and it may also be a poor choice for people who are prone to eating disorders.

If you decide to try this out, then keep in mind that you need to eat healthy as well.

It is not possible to binge on junk foods during the eating periods and expect to lose weight and improve health.

Calories still count, and food quality is still absolutely crucial.