The intermittent fasting diet has gained wide popularity in various parts of the world, due to its ability to reach the required weight. However, it is worth noting that there are different types of cyclical fasting diets, which all fall under the term intermittent fasting diet. It is considered one of the relatively newer types Reverse fasting diet.

What is reverse fasting?

The Reverse Fasting diet, like other intermittent fasting systems, is based on achieving weight loss. However, what may distinguish it from others is what has been proven by one of the recent studies. Which described this diet as the perfect choice in order to help slim the waist, when compared to other systems.

Reverse fasting system

The reverse fasting system relies on a simple trick to ensure that you get the desired results from following the diet. They eat breakfast and dinner early.

Where a number of health experts recommended that dinner should be finished at 6 pm, and at a maximum of 8 pm. It is also preferable to eat breakfast at 6 am, in order to maintain good health, as the digestion process is slower in the late night hours, which leads to weight gain.

Benefits of reverse fasting

The reverse fasting diet has many health benefits Among its most prominent benefits:

• The reverse fasting diet reduces the number of calories consumed by eating the day’s meals in about 12 hours. This means that you will fast from eating for approximately 12 or 13 hours each day.
• Decreased appetite and thus weight loss.
• Improving immune system functions.
• Reducing the risk of obesity, liver disease, and diabetes.

Types of intermittent fasting

The idea of ​​the intermittent fasting diet depends on abstaining from eating partially or completely for a specific period of time. The methods of applying this diet differ in terms of the number of days/hours of fasting, and the number of calories for meals.

In addition to the reverse fasting method, which depends on fasting for about 12 hours a day, it is also considered a type of intermittent fasting:

Fasting for 16 hours a day

Some people may resort to relying on this method if they do not get the desired results from the reverse fasting system.

This method relies on finishing dinner by 8 pm, then skipping breakfast the next day and not eating until noon.

Fasting two days a week

This method is also known as the fast diet. People who follow this diet depend on eating standard amounts of healthy food during 5 days a week, and reducing the number of calories in the other two days. Where men consume during the fasting period about 600 calories, while women consume about 500 calories.

The results of one of the studies showed that following the fast diet may help reduce insulin levels and improve insulin sensitivity in the cases participating in the study.

Skip a meal a day

This method is one of the suitable methods for beginners to the intermittent fasting diet. Which depends on people identifying the meals that must be skipped when the feeling of hunger is lost, but healthy foods must be eaten in daily meals.

And to find out the amount of daily calories, you can use the calorie calculator to find out how many calories your body needs in order to lose the required weight.

Tips for more effective results

The following tips may help you get more out of the benefits of reverse fasting or any type of intermittent fasting in general:

• Keep the body hydrated by drinking water and calorie-free beverages such as herbal tea
• Try to occupy your time as much as possible to avoid thinking about food
• Try to relax with gentle exercises such as yoga
• Calculate calories according to the plan followed, while identifying foods rich in dietary fiber, protein, and healthy fats such as beans, nuts, and fish.
• Eat fruits that contain a large percentage of water, such as watermelon and grapes.

In the end, you should know that each diet has its benefits and drawbacks according to each case. So always search for what suits you from the diet systems.

The reverse fasting system may be the best option among the types of intermittent fasting diet for beginners. This is because the fasting period is relatively short, as the fasting period is longer during the hours of sleep and rest, in addition to the person being able to consume the same number of calories every day.