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Competitive analysis of digital and non digital programs that lead to successful intermittent fasting. Includes different kinds of fasting, list of features, key influencers in the field, how users can successful adapt this habit, general population information (is it a trend mainly in female vs male, age range.. etc)
Hello! Thank you for requesting a competitive analysis of digital and non-digital programs that lead to successful intermittent fasting. All sources were equally useful in answering this question. The short version is that for non-digital programs, the Leangains diet and the Alternate Day Diet are two of the most popular and respected intermittent fasting plans. For digital programs, the apps Fasting Secret and IF Diet are very well reviewed and provide dieters with many solutions to stay on track. Below you will find a deep dive of my findings.
--NON-DIGITAL PROGRAMS
THE LEANGAINS DIET
Leangains is the term for a training methodology devised by Martin Berkhan, a nutritional consultant and personal trainer. The diet helps people lose weight, gain strength, and it helps with bodybuilding. For these reasons it is very popular with men. The system consists of two phases: the first phase consists of 16 hours of fasting, and it is followed by an 8 hour feeding period. In the last 8 hours three meals should be consumed. Generally, the fasting phase should last through the night and into the morning. Fasting should be broken at noon. Composition of the meals depends on the amount of exercise planned for a given day. On workout days, carbs are more important than fat, but for the rest of the time, fat intake should be greater. Every day protein intake should be high.
Fasted training begins with the ingestion of 10 g BCAA or an amino acid mixture. This does not count as a meal. Training is one hour long, and after this the 8 hour feeding phase begins with a post-workout meal. The post-workout meal can be taken at 1 pm, and followed at 4 pm with a second meal, and the third meal can be taken at 9 pm. After this meal, the fast phase begins again.
THE ALTERNATE DAY DIET
This diet was devised by Dr. James Johnson. He noticed that when lab mice were fed every other day, they experienced weight loss and better health. Dr. Johnson says that the diet is a lifestyle, a way to eat right for the rest of your life. The plan is to limit your calorie intake (Down Days) every other day, and eat what you like in the remaining period. After the two week induction phase, the amount of calorie restriction on Down Days is up to the dieter.
The induction phase is the strictest part of this diet, but it is necessary to awaken the body's genetic response to the calorie restrictions. The SIRT1 gene will be activated once you restrict your calorie intake to no more than 500 calories on Down Days for this two week period. During Up Days people are allowed to eat as much as they want, within reasonable measure, and to eat whatever they like. This is important for avoiding diet fatigue.
After the induction phase, people can eat their regular food on Down Days. Once the desired weight is reached, the dieter should eat up to 50 to 60 percent of his or her normal calorie allowance on Down Days.
--DIGITAL PROGRAMS
FASTING SECRET
This is an app that uses intermittent fasting methods to lose weight and improve general health. In the free version, this app allows you to start and end fasts manually. Periods of fasting are tracked by the app and easily viewed. The Home Screen Dashboard can be configured to show relevant information, and the Weight Graph Dashboard will display relevant information about your progress. The calendar option allows the user to input activities and to see them listed. It also allows users to enter daily notes for motivation. Also, you will be able to record your weight, height and body fat.
The PRO UPGRADE version of Fasting Secret is focused on weight loss. The user has the option to schedule automatic fasting periods with alerts for the start and end of that period. This version will allow you to specify the fasts started in the past. There is the option of setting a weight loss goal and viewing statistics and milestones with respect to your progress. You will be able to come up with your own body measurements and track changes. There is also a multiuser capability with password access. Finally, there is the option of exporting the data to spreadsheets and text files. Fasting Secret has an average rating of four stars in the app store. It has received more than 300 ratings.
IF DIET
The IF Diet app uses intermittent fasting for weight loss and general good health. Similar to the Fasting Secret app, IF Diet allows the option to choose fasting days, a fasting alarm setting, and a fasting countdown. There is also a weight manager, and it offers a convenient and user-friendly interface. IF Diet, like Fasting Secret, will get rid of ads in its paid version.
Unlike Fasting Secret, IF Diet includes a feature for BMI (Body Mass Index) support, a calorie intake calculator, and a calorie bookmark. It is also compatible with the Metric (kgs) and Imperial (lbs) system. The app has a rating of four stars in the app store, and it has been rated more than 50 times. People say that they are satisfied with the app's user-friendly interface and its customizability. The app is very convenient for fasting because of its reminders and alerts.
CONCLUSION
To wrap it up, for non-digital programs, the Leangains diet and the Alternate Day Diet are two of the most popular and respected intermittent fasting plans. For digital programs, the apps Fasting Secret and IF Diet are very well reviewed and provide dieters with many solutions to stay on track. Thanks for using Wonder! Please let us know if we can help with anything else!