Nowadays, Intermittent fasting (IF) is used by many people for a better and healthier life because it can bring a lot of benefits to the body. However, there is no one-size-fits-all intermittent fasting plan. You need to make a choice based on some factors like your body type, your habit, and so on. Motivation is always slain by comparison. People frequently evaluate themselves and their capacity to lose weight based on the accomplishments of other people. But in order for them to function at their best, various body types have different needs. Making healthier food and exercise decisions is facilitated by understanding your body type. Additionally, it can assist you in determining the best intermittent fasting strategy so that you don’t struggle to meet your weight loss objectives.
What is Intermittent Fasting?
Over the course of human evolution, people have observed fasts. No supermarkets, refrigerators, or year-round food supplies were available to ancient hunter-gatherers. They occasionally had food shortages. Humans have therefore developed to be able to survive for prolonged periods of time without eating. Contrary to many diets, intermittent fasting is all about when you eat. You only eat when it is appropriate when you are intermittently fasting. According to research, there may be health advantages to fasting for a specific number of hours each day or eating only one meal a few days a week. There are many different types of intermittent fasting plans, but the most popular ones include the 16/8 plan, the 5:2 plan, and alternate-day fasting.
Why is Intermittent Fasting Beneficial to Weight Loss?
The theory behind intermittent fasting is that by limiting our intake, our bodies will use our fat reserves for energy more rapidly and effectively. Although the most direct source of fuel for us is glucose from carbohydrates, when glucose isn’t available, we turn to fat for energy. When people are food-deprived, this occurs even more frequently. We are able to store fat indefinitely.
Intermittent Fasting Plans
There are numerous methods for implementing intermittent fasting. There isn’t a “perfect” fasting schedule, so yours should be based on what works best for you. You consume either very little or no food during the fasting periods. These are the most widely used techniques:
- The 16/8 plan: The 16/8 regimen entails eating for no more than eight hours a day and fasting for the other sixteen.
- The 5:2 plan: The 5:2 diet entails eating regularly for 5 days of the week and keeping your calorie intake between 500 and 600 for the other 2 days.
- Alternate-day fasting: Alternate-day fasting includes switching every other day between eating normally and fasting.
What are Main Body Types?
It’s crucial to take your body type into account when selecting an intermittent fasting schedule. Ectomorphs, mesomorphs, and endomorphs are the three main body kinds.
- Ectomorphs: Ectomorphs have a quick metabolism and are naturally skinny. They frequently have a slim build and struggle to put on weight.
- Mesomorphs: Mesomorphs are built naturally strong and athletic. They have a medium frame and are relatively easy to weight increase or loss.
- Endomorphs: Endomorphs typically have a slow metabolism and a stocky build. They frequently gain weight quickly and struggle to shed it.
How to Determine Your Body Type through a Simple Wrist Test?
There is a simple wrist to test your body type. It’s so easy that it can be done at any time, at any place.
Grip your opposite wrist using the thumb and middle finger. If you’re right-handed, use your right hand to grab your left wrist.
- Ectomorph — Thumb and middle finger overlapping with ease.
- Mesomorph — Thumb and middle finger touching each other.
- Endomorph — Thumb and middle finger doesn’t come into contact.
Although this method seems extraordinarily easy, it still does have a scientific basis. The concept of such body types — known as somatotypes — was first introduced in the 1940s by Dr. William H. Sheldon, whose assistant went on to develop a more robust system that’s still used to evaluate athletes today.
The theory is that calculating the wrist’s circumference in relation to height determines what kind of body frame one has. But since most people have a combination of the three body types, wrist measurements provide a rough estimate at best. Still, it’s a quick way to find out why some people have trouble shaving their weight.
How to Choose an Intermittent Fasting Plan according to Your Body Type?
As was already discussed, it’s crucial to take your body type into account while selecting an intermittent fasting diet. The following guidelines should be kept in mind while choosing an intermittent fasting schedule for your body type:
- Ectomorphs: Ectomorphs are lean body types with quick metabolisms that find it challenging to put on weight. This is why individuals may profit from a more adaptable intermittent fasting strategy, like the 16/8 plan, where they can eat within an 8-hour window and get the calories they require each day.
- Mesomorphs: Mesomorphs are medium-built individuals that can easily put on or lose weight. They might gain from following a more structured intermittent fasting regimen, such as the 5:2 plan, which limits calories to 500–600 per day for two days a week that aren’t consecutive.
- Endomorphs: Endomorphs typically have a slow metabolism and a stocky body shape, which makes it simple for them to put on weight. Alternate-day fasting, in which they fast once every other day and eat enough calories on their eating days to meet their daily demands, may be more beneficial for them.
It’s critical to remember that these guidelines are not absolute and that small differences might have a big impact on the final result. Before beginning any new diet plan, including intermittent fasting, a licensed healthcare provider should be consulted.
In summary, intermittent fasting is a successful strategy for weight loss and metabolic health. You may lose weight more successfully if you select the best intermittent fasting plan for your body type. You can make the best decision by keeping in mind the guiding principles listed above and seeking advice from a knowledgeable healthcare practitioner.