Why 3 Pm Is A Key Time To Start Eating Less Food
Peeke also recommended that I stick to having lunch be my biggest meal of the day. Theres a study that a majority of Americans eat over the course of 15 to 16 hours out of the day, with the majority of their calories coming after 3 p.m. Its a recipe for disaster, she says, referencing a study published in November 2015 in Cell Metabolism.
Peeke suggested that rather than having my banana protein shake as an evening dessert and not eating anything before exercising, I instead drink it first thing in the morning. This way, the carbs from the banana would give me an instant source of energy to fuel my workout and my body would be processing the carbohydrates at an optimal time of the day.
The switch immediately paid dividends. I had way more energy throughout my workout. Because my body was working at a higher intensity, I was burning more calories than I would be even if Id been doing fasted cardio. Peeke recommended that I try to stay under a 12-hour window of restricted eating, but I was able to manage my dinnertime to keep my eating in a 10-hour window. Although my weight drifted up by 2 lb, it was because I was adding muscle mass instead of fat. The additional muscle in my arms and shoulders were noticeable. And as my body fat percentage got lower, I started to see some veins popping out of my biceps, forearms, and calves.
Mix Up A Fancy Intermittent Fasting
We get it, water can sometimes feel boring, and it just isnt your very refreshing Coke that you usually use to quench your thirst. But there are multiple ways to spruce up water in order to make it as yummy as your usual soft drink and also an extremely healthy drink choice!
- Infusing your water with a herbal tea bag e.g. peppermint, camomile, mixed berry, green tea, lemon-ginger etc. you can even add some cut up fruit to accentuate your chosen flavour!
- Simply adding ice and a slice of lemon to your water will help to cleanse, refresh and alkalize your body.
- Putting sliced cucumber into your water will act as an anti-inflammatory and also help hydrate your body.
- Adding mint to your water will also give it a refreshing twist!
- And if youre feeling particularly healthy, why not add a SuperGreens multivitamin sachet into your water .
Will Intermittent Fasting Break Your Metabolism
One of the biggest objections to the concept of IF is the idea that people should eat frequently to boost their metabolism. But there are a couple problems with that theory.
Problem #1: The metabolism-boosting effects of frequent eating are overrated, especially for losing fat, research suggests.
A number of years ago, some nutrition experts thought frequent meals would help folks boost metabolism through something called the thermic effect of food .
TEF is the energy used to digest, absorb, and utilize the nutrients from your food. The theory was that by eating more often, you were stimulating TEF more often.
Weve since learned, however, that the number of meals doesnt matter. TEF is stimulated equally whether you eat three 600 Calorie meals of six 300 Calorie meals.1,2,3
Problem #2: Theres a difference between fasting and starving.
Check out the definitions below.
- Fasting: Going without food long enough to trigger the body to dip into stored energy.
- Starving: A state of extreme nutrient and energy deprivation that can potentially kill us.
The difference between the two one of the key reasons IF probably wont mess with your metabolism.
Of course, you want to fast long enough to see benefits, but not so long that your body and brain start to think youre in trouble.
Fasting twice a week or every other day? It can work for some peoplebut creates problems for others. .
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Intermittent Fasting And Sleeping
Besides staying without food for the said period, it is better to sleep during the fasting hours. Intermittent 12 hour fasting at night is easier because you will be asleep for the most part, say 7 hours. However, if you fast during the day, you may need to take a nap and keep yourself busy to avoid thinking about food that will lead to relapse.
You can begin by fasting weekly, then on several days of the week before making it a day to day routine. If you are fasting for specific days a week, for example, five days a week, eat as usual on the non-fasting days. Note that you may become irritable, and your concentration may momentarily dip during the fasting period as you begin this healthy journey. The good news is that your body will adjust within a month, and the side effects should disappear. If they are particularly severe or donât go away, consider stopping your fasting routine and discuss with your doctor.
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/8 Intermittent Fasting Tips
Many people need an adjustment period to get used to fasting for 16 hours, Dr. Mattson notes, adding that you might feel irritable and hungry during that time. Such feelings often improve within four weeks or so, he says.
You may also need a little while to figure out how best to approach eating within your eight-hour window. It comes down to your appetite, Harbstreet says. A little trial and error with the approach is a good ideawhether you go with three meals in the eight hours, or two meals and a snack or two.
Your needs and preferences might vary somewhat from day to day, but having a general sense of your preferred approach will help you make a plan for what to eat when.
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Keto And Intermittent Fasting For Beginners
For most beginners, getting started with intermittent fasting can help with fat loss, disease prevention and thereby increase longevity. And all that comes with minimal side effects.
If youve ever eaten dinner, slept in, and not eaten until lunch the next day, then youve fasted using the 16/8 schedule before.
You may even know people who are simply not hungry in the morning and instinctively do 16/8 intermittent fasting resulting in excellent fitness. After unlearning to be hungry in the morning, most beginners achieve the best results in intermittent fasting with 16/8.
In addition, the method is flexible and saves time. Nonetheless, you need to keep in mind that intermittent fasting is just an eating pattern and not a complete solution to your diet.
Hence, regardless of which intermittent fasting method you choose, you will get better results with a low-carb diet.
Therefore, more and more people report that a ketogenic diet works wonders for intermittent fasting for a good reason.
Because both fasting and the keto diet are based on reducing insulin, emptying carbohydrate stores, and burning fat through ketosis, they are ideal matches.
since you dont have to spend hours burning your stored carbs first.
Used correctly, intermittent fasting and ketogenic diets can have a massive impact on health and weight loss.
Why I Chose To Try Time
The definition of intermittent fasting is pretty basic. Its really just a period of eating, followed by a period of not eating, says Krista Varady, PhD, an associate professor in the department of kinesiology and nutrition at the University of Illinois in Chicago. For over a decade, Dr. Varady has researched the effects of intermittent fasting. Intermittent fasting is kind of an umbrella term, but there are three major types of intermittent fasting. Theres alternate-day fasting, which means that you would eat fewer than 500 calories every other day and eat however many calories you want on the remaining days of the week. Theres also whats called the 5:2 approach to intermittent fasting, which means you would eat fewer than 500 calories for two days per week and however many you want on the other days. And then theres whats called time-restricted eating, which means you can eat within a certain window of time each day, like between 10 a.m. and 6 p.m., says Varady.
Given that I was becoming more active through exercise, I wasnt sure that taking in only 500 calories a day would be the best idea for maintaining my energy levels. With that in mind, I decided to try time-restricted eating instead.
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So Intermittent Fasting Is It For You
Maybe, maybe not. But, personally, Im loving it so far!
At the time of writing this, Ive only completed 2 weeks of my intermittent fasting. Im also still currently breastfeeding my twins and, if anything, my milk supply has increased over the last week!*
On my plan, Im still eating the same amount as I was before, Im just consuming food within my eating window instead of whenever I feel like throughout the day. This way, my body has 12 hours in a fasting state, which helps it to effectively do its job and increase my metabolism!
Ive chosen the 12/12 method, but you can also choose a 16/8 . If you need help deciding what is best for you, please let me know! But its best to look at what your daily schedule looks like and what times it will allow you to eat your first and last meals of the day.
What changes have I noticed so far with intermittent fasting?
- Sleep: I have slept better than ever before! Seriously. Perhaps its because my eating window ends at 7pm, so Im letting my food digest before I sleep?
- Energy: I have more energy throughout the day without that mid-afternoon crash this was typical as a busy mom of 5 littles!
- Snacking: Im much more mindful of what Im eating and not snacking mindlessly after my kids are down for the night!
So How Does If Work For Weight Loss Exactly
Intermittent fasting is about when you eat, says Charlotte Martin, MS, RDN, CPT, owner of Shaped by Charlotte, LLC. Depending on the IF approach, youre either shortening the eating window each day, or engaging in about 24-hour fasts one or more times a week. One of the most popular approaches is the 16:8 method, which is when you fast for an 16-hour window, like from 8 p.m. to 12 p.m. the next day.
Essentially, by restricting your food intake to a shortened time window, you naturally decrease your caloric intake and, in turn, can lose weight. “Not only are you taking in fewer calories, but youre also slowing down your insulin pump, which may boost fat burn,” explains Martin.
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What Should I Eat As My First Meal Following A Fast
That’s a good question. Intermittent fasting allows you to be somewhat loose with your eating compared with other diets, but that doesn’t change the fact that high protein intake is important, along with healthy fats and complex carbs. Coming off of a fast, I recommend a high-protein meal as opposed to one loaded with carbs.
Work from the lab at Yale found that when you fast then refeed with a low-carb meal, the activity of the genes that increase calorie consumption and fat burning is further increased with the meal. However, when you refeed with a high-carb meal, the activity of many of these genes is decreased.
A Glimpse At An Intermittent Fasting
Due to such a great amount of training and diets, nowadays people can reach their goal while doing and eating what they like. While some nutritional plans limit the number of consumed calories in general, some aim at the restriction of certain nutrients, and some ban particular types of food. There is a nutrition philosophy which states, not what to eat, but when.Today you will look at least famous intermittent fasting 14/10.
This eating pattern is called intermittent fasting and it is widely used to lose and maintain weight and improve health . Its main principle is that you are allowed to eat during a certain period of time, which varies depending on what type of fasting you stick to, then followed by the fast when you should only drink water . There are different variants of this nutrition pattern, the most popular are 16:8, 12:12, alternate day, and 5:2 fasting .
Read on to find out what intermittent fasting 14/10 is, how effective it is, and how you can improve the results of implementing this nutrition philosophy into your routine.
How To Get Started
16/8 intermittent fasting is simple, safe and sustainable.
To get started, begin by picking an eight-hour window and limit your food intake to that time span.
Many people prefer to eat between noon and 8 p.m., as this means youll 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.
Additionally, to maximize the potential health benefits of your diet, its important to stick to nutritious whole foods and beverages during your eating periods.
Filling up on nutrient-rich foods can help round out your diet and allow you to reap the rewards that this regimen has to offer.
Try balancing each meal with a good variety of healthy whole foods, such as:
- Fruits: Apples, bananas, berries, oranges, peaches, pears, etc.
- Veggies: Broccoli, cauliflower, cucumbers, leafy greens, tomatoes, etc.
- Whole grains: Quinoa, rice, oats, barley, buckwheat, etc.
- Healthy fats: Olive oil, avocados and coconut oil
- Meat, poultry, fish, legumes, eggs, nuts, seeds, etc.
Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, can also help control your appetite while keeping you hydrated.
Fasting For 2 Days A Week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
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How To Do Intermittent Fasting For Beginners
All beginnings are hard. Thus, fasting is no exception. For this reason, here are the five most essential tips to help you get started with intermittent fasting.
A large number of different fasting methods can already seem overwhelming, so you should start by choosing a fasting plan that fits into your daily routine.
Stick To The Bodys Circadian Rhythm
No matter what kind of eating pattern, you can never go wrong when it follows the bodys internal clock. This means eating during the day and resting during the night.;
So, what you can do is eat during the earlier hours of the day. While a 7 am to 3 pm routine is not always practical, a 10 am to 6 pm is doable.
For that matter, even a 16/8 intermittent fasting approach can work.;
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How Intermittent Fasting Can Help You Lose Weight
There are many different ways to lose weight.
One strategy that has become popular in recent years is called intermittent fasting .
Intermittent fasting is an eating pattern that involves regular, short-term fasts or periods of minimal or no food consumption.
Most people understand intermittent fasting as a weight loss intervention. Fasting for short periods of time helps people eat fewer calories, which may result in weight loss over time .
However, intermittent fasting may also help modify risk factors for health conditions like diabetes and cardiovascular disease, such as lowering cholesterol and blood sugar levels 30002-0/fulltext” rel=”nofollow”>2,
There are several different intermittent fasting methods. The most popular ones include:
- the 16:8 method
- Eat Stop Eat
- alternate-day fasting
All methods can be effective, but figuring out which one works best depends on the individual.
To help you choose the method that fits your lifestyle, heres a breakdown of the pros and cons of each.
Intermittent Fasting Good For Reversing Insulin Resistance And Muscle Building
You may start intermittent fasting because you want to reverse your insulin resistance. That objective might take you a little longer to achieve, so you could be fasting intermittently for say 5 6 months.
If your objective is to build muscle with intermittent fasting, then it may take you as long as 4 6 months or even longer. With muscle building, you will want to consider adding a workout regime to the fasting.
You also should consider doing your workout routine which must include resistance training towards the last 2 hours of the fasting window to accelerate the process.
In essence, I am saying the workout should be the last activity you do before you resume eating. That has been shown to be very effective.
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