Most people just want to achieve the “healthy” levels depicted in the graph. There are several different ways to do that. One way is the tried and true "eat 5-6 meals a day” method. These meals are made up of small servings of proteins, carbs and fats. These serving sizes are usually around the size of the palm of your hand or fist.
This method does work. If you have a lot of time on your hands to meal prep then this might be your chosen food lifestyle. I call it a food lifestyle because it’s more of a lifestyle than a diet. A diet is something that is followed for a short period of time to achieve a specific result. After you have achieved your result then you no longer need to follow said diet. A food lifestyle is a method that you can maintain throughout life with relative ease.
An example of the tried and true would be as follows:
- Breakfast: egg white omelet with small bowl of oatmeal
- Snack: protein bar
- Lunch: turkey sandwich with whole wheat bread and an apple
- Snack: beef jerky
- Dinner: grilled chicken breast with green beans and broccoli
- Keeping your serving sizes palm/fist size.
This method has worked for decades.
This is basically eating just meat and veggies. Limit fruits, breads, pastas/carbohydrates of any kind. The goal is to get the body into a fat burning state called ketosis. It’s following the "tried and true method" but with limited carbohydrate intake. I have found that people who try to maintain this lifestyle will tend to eat carbs at some point, thus breaking out of ketosis and having to start over again.
Intermittent Fasting or Time Restricted Eating
What this means is that an individual will only eat during a certain time frame/window.
There are a few different protocols to follow.
- 12 hours off and 12 hours on
- 16 hours off and 8 hours on
- 20 hours off and 4 hours on
- One meal a day
There is a lot of research out there that touts the benefits of being in a fasted state.
This method is probably the easiest method to do out of all the food lifestyles listed above because there is basically no prep time. If you start to follow this method you will find that your stomach shrinks and you will become full with less food.
Exercise is usually preformed during the fasted state.