This document discusses several intermittent fasting methods for weight loss, including the 14:10 method, 16:8 method, Eat-Stop-Eat method, and 5:2 diet. The 14:10 method involves a 14 hour fasting window and 10 hour eating window. The 16:8 method fasts for 16 hours and eats within an 8 hour window. Eat-Stop-Eat fasts for 24 hours, 1-2 times per week. The 5:2 diet allows normal eating 5 days a week and restricts calories to 500-600 per day for 2 days. All methods aim to help with weight loss and provide potential health benefits like reduced risk of disease. Consultation with a doctor is recommended before

1. A DIFFERENT
WAY TO LOSE
WEIGHT

2. INTERMITTENT
FASTING (IF)
IT IS AN EATING PATTERN WHERE YOU CYCLE BETWEEN PERIODS OF EATING AND FASTING. IT
DOES NOT SAY ANYTHING ABOUT WHICH FOODS TO EAT, BUT RATHER WHEN YOU SHOULD EAT
THEM.
THERE ARE SEVERAL DIFFERENT INTERMITTENT FASTING METHODS, ALL OF WHICH SPLIT THE
DAY OR WEEK INTO EATING PERIODS AND FASTING PERIODS.
IT CAN HELP YOU BOOST YOUR IMMUNE SYSTEM AND CAN MAKE YOU FEEL VITALIZED. IT CAN
ALSO DETOXIFY YOUR BODY TO PREVENT DISEASES.

3. THE
14/10
METHOD
 Unlike the popular 16:8 method, it has a new ratio
of fasting and feeding periods. Intermittent fasting
14:10 has an eating window of 10 hours and
fasting window of 14 hours.
 One common approach to doing this is to eat
normally in the hours between 9 a.m. and 7 p.m.
The period between 7 p.m. and 9 a.m. the next day
is the fasting window.
 During the feeding period, you can eat your usual
meals and snacks. Likewise, during the fasting
window, you are not allowed to eat any calories.
However, you can drink water and unsweetened
coffee or green tea.

4. THE
14/10
METHOD
There are several benefits of intermittent fasting 14:10,
such as:
• It is easier to do. If you sleep 7 hours each day, doing
intermittent fasting 14:10 requires only 7 extra hours of
fasting. This certainly looks more attainable, as it has
little impact on your daily schedule and social life.
• Nightly fasting for 13 hours or more reduces the risk of
high blood pressure, high cholesterol, and obesity.
• If you want to level up to the 16:8 method or 24-fasts,
intermittent fasting 14:10 can be an excellent starting
point.
• Because it has an eating window of 10 hours, you will
be less likely to experience common side effects, such
as hunger pangs, headaches, and increased irritability.
Even if you experience some, they will be less severe
and more manageable.

5. THE 16/8
METHOD
 The 16/8 method or also known as the Leangains
protocol.
 Many people prefer to eat between noon and 8 p.m.,
as this means you’ll only need to fast overnight and
skip breakfast but can still eat a balanced lunch and
dinner, along with a few snacks throughout the day.
 Others opt to eat between 9 a.m. and 5 p.m., which
allows plenty of time for a healthy breakfast around 9
a.m., a normal lunch around noon and a light early
dinner or snack around 4 p.m. before starting your fast.
 However, you can experiment and pick the time frame
that best fits your schedule.

6. THE 16/8
METHOD
In terms of health, 16/8 intermittent fasting has been
associated with a long list of benefits, including:
• Increased weight loss: Not only does restricting your
intake to a few hours per day help cut calories over
the course of the day, but studies also show that
fasting could boost metabolism and increase weight
loss.
• Improved blood sugar control: Intermittent fasting
has been found to reduce fasting insulin levels by up
to 31% and lower blood sugar by 3–6%, potentially
decreasing your risk of diabetes.
• Enhanced longevity: Though evidence in humans is
limited, some animal studies have found that
intermittent fasting may extend longevity.

7. EAT-STOP-
EAT
METHOD
 Eat Stop Eat is a unique approach to intermittent
fasting that’s characterized by the inclusion of up to
two non-consecutive fasting days per week.
 You simply choose one or two non-consecutive days
per week during which you abstain from eating — or
fast — for a full 24-hour period.
 For the remaining 5–6 days of the week you can eat
freely, but it’s recommended that you make sensible
food choices and avoid consuming more than your
body needs.
 Though it seems counterintuitive, you will still eat
something on each calendar day of the week when
using the Eat Stop Eat method. For instance, if you’re
fasting from 9 a.m. Tuesday until 9 a.m. Wednesday,
you’ll make sure to eat a meal prior to 9 a.m. on
Tuesday. Your next meal will occur after 9 a.m. on
Wednesday. This way, you ensure you’re fasting for a
full 24 hours — but not longer.

8. EAT-STOP-
EAT
METHOD
Some benefits of the Eat Stop Eat program include:
• Increased metabolism - The two days of fasting every
week gives your body time to metabolize nutrients and
food, thus improving your overall body metabolism.
• Detoxification - The fasting method gets rid of
unnecessary toxins from the body and reduces food-
related stress.
• Longevity - There is proof that intermittent fasting may
prolong life, slowing down the aging process and
eliminating frequent illnesses. Losing weight has many
health benefits.
• Muscle-build up - The regime maintains skeletal muscle
mass; this was also supported by the research cited in
the 2011 Obesity Reviews article.
• Other benefits - Eat Stop Eat reduces insulin levels while
at the same time, increasing insulin sensitivity. Reduce
your insulin levels, and you make it easier to burn fat.

9. 5:2 DIET
METHOD
 The 5:2 diet is a popular intermittent fasting method
that involves reducing your food intake on two days
of the week. Also called the fast diet, this eating
program allows you to eat normally for five days,
then on two days of your choice, you significantly
restrict calories.
 Because no foods are off limits, diets like the 5:2 plan
are appealing to many people who are trying to slim
down or improve their health. But the 5:2 is one of
the more restrictive versions of intermittent fasting,
so it may be difficult for some people to follow.
 Part of the appeal of the 5:2 diet is its simplicity.
There are no complicated meal plans to follow and
you don't have to measure portions or count
calories.

10. 5:2 DIET
METHOD
The 5:2 diet can have several benefits,
including:
• Weight loss - For the most part, people
who follow the 5:2 diet plan are looking to
lose weight. To lose weight, a person
typically needs to eat fewer calories than
they burn. Nutritionists call this a caloric
deficit.
• Reducing the risk of type 2 diabetes -
Initial studies also suggest an intermittent
calorie diet may also help reduce the risk
of diabetes in some people.

11. THANK
YOU!!!
BEFORE DOING THIS WEIGHT-LOSS METHOD, PLEASE CONSULT YOUR DOCTOR TO GUIDE YOU PROPERLY, AND
GIVE YOU MORE KNOWLEDGE ABOUT IT.