What Does Intermediate Fasting Mean
People have made their own rules for the fitness trend but the most popular one is the 16/8 protocol. 16 represents the hours you have to fast and 8 is the time period during which you can eat. This is also defined as the fasting and feasting plan. You fast for 16 hours and the remaining 8 hours are the feasting period.
Now people who follow this regime argue that it is great for burning fat and building muscle. How do they get this idea?
When your body doesnt get the calories it needs, it ultimately starts burning off the body fat for energy. Theory has proven that you can lose weight by fasting for 1224 hours. Fasting also increases the insulin sensitivity of your body. It is believed that it stops your body from storing more fat. So theres scientific proof to put your mind at ease. Once the feasting period starts and you eat, the body can get the calories it needs to function properly.
Consider The Intermittent Fasting Plan Right For You:
Some of the popular regimens include:
The 16:8 diet, or time-restricted feeding, where you fast for 16 hours a day, but are free to eat whatever you want in the other eight hours. Experts advise picking an eating window that lets you finish your meals fairly early, such as 10 a.m. to 6 p.m. or earlier, because your body is less efficient at putting sugar away as the day goes by.
Alternate day fasting, which means limiting yourself to 500 calories one day, then eating whatever you want the next, and then repeating that process.
The 5:2 plan, which means incorporating two non-consecutive fast days into your week, then eating normally during the other days.
Here are four tips to keep your plan on track:
Is It Better To Fast For 12 Or 16 Hours
Fast for 12 hours a day A person needs to decide on and adhere to a 12-hour fasting window every day. According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
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How Does Intermittent Fasting Work For Weight Loss
Intermittent fasting was working perfectly for me, and it was easy to follow. I began to think more deeply about why it was working. Was my body changing because I was fasting for those 16 hours each day, or was it simply a trick I was playing on my mind to eat fewer calories? And if it was a trick, would my mind eventually figure it out?
In general, I think intermittent fasting helps people get more in touch with their needs, Varady says. Weve become accustomed to eating or drinking something every couple of hours. Wed never even noticed when were actually hungry or full. So when you go for longer stretches of time without eating, all of a sudden, your body becomes more attuned to it.
In my case, intermittent fasting made me more aware of my tendency to emotionally eat. Getting up early to get my young son to school, it wasnt as if I wanted to have that bagel and soda. I felt I needed that sugar rush to wake me up and get me going. Exercise replaced that without my needing to ride a sugar roller coaster every day.
Figure Out Caloric Needs
There are no dietary restrictions when fasting, but this does not mean calories do not count.
People who are looking to lose weight need to create a calorie deficit for themselves this means that they consume less energy than they use. People who are looking to gain weight need to consume more calories than they use.
There are many tools available to help a person work out their caloric needs and determine how many calories they need to consume each day to either gain or lose weight. A person could also speak to their healthcare provider or dietitian for guidance on how many calories they need.
A person interested in losing or gaining weight may find it helps to plan what they are going to eat during the day or week.
Meal planning does not need to be overly restrictive. It considers calorie intake and incorporating proper nutrients into the diet.
Meal planning offers many benefits, such as helping a person stick to their calorie count, and ensuring they have the necessary food on hand for cooking recipes, quick meals, and snacks.
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Is It Ok To Fast 16 Hours Everyday
Though 16/8 intermittent fasting is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially if you have any underlying health conditions. This is key if youre taking any medications or have diabetes, low blood pressure or a history of disordered eating.
The Backstory On Intermittent Fasting
IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.
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Isnt Fasting The Same As Reducing Calories
No, not necessarily. Fasting can reduce the time you spend eating and primarily addresses the question of when to eat.62 Calorie reduction addresses the question of what and how much to eat. They are separate issues and should not be confused with each other.
Intermittent Fasting Schedules To Follow
There are many ways to practice intermittent fasting for weight loss. The following are some of the most popular schedules:
Time-restricted eating: This involves consuming all of your meals within a period of 4-12 hours in a day. For example, you could choose to have your meals and calories between 8 am and 6 pm. Limiting your calorie intake to daylight hours is called eating with the sun. Time-restricted eating is particularly beneficial if you eat your meals before sunset. Not only does this help you eliminate bad habits like late-night snacking, but it improves your sleep and blood sugar control. Over time, time-restricted eating can lower your blood sugar levels, make you more sensitive to insulin, and reduce your blood pressure.
One-meal-a-day : This involves packing all of your days calories in a single meal that you consume within 1-2 hours. A small study conducted by Dr. Jason Fungs research group showed that fasting for 24 hours 3 times a week and eating only dinner on fasting days, eliminated the need for insulin in type-2 diabetic patients. This fasting approach also resulted in improved HbA1C, lower body mass index, and reduced waist circumference.
What intermittent fasting schedule is right for you? Find out here.
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Intermittent Fasting And Mental Health Benefits
It seems intermittent fasting can help your mind as well as your body. Fasting has been shown to help improve your memory, reduce oxidative stress, and preserve learning function. Some researchers believe that because humans went thousands of years where food was not readily available, they adapted to function at a high-level while in a food-deprived state.
There are several theories as to how fasting helps improve cognitive function. Some scientists believe that because your cells are under mild stress while fasting, it helps improve their function. Your cells adapt to this stress by enhancing their own ability to cope, which helps you focus more intently.
This is similar to the stress your body undergoes when you hit the gym. While exercising, that is a form of stress your body endures. As long as you give your body enough time to recover afterward, it will do your body good. The same applies for intermittent fasting as long as continue to alternate between regular eating habits and fasting, it will continue to benefit you.
Finally, when you go long periods without food, it causes your body to release ketones into your body. This has been shown to improve memory and learning ability, as well as slow down diseases in the brain.
To those who find calorie restriction or constant dieting stressful, intermittent fasting is an appealing alternative. Some studies show that patients actually preferred fasting to constant calorie restriction[*
Realistic Weight Loss Numbers
If you do intermittent fasting properly, which means that youre also fat adapted and youre metabolically flexible, its not unusual to lose an average of 1.5-2 lbs of fat every week. Some people lose more. So you want to focus on fat loss, not weight loss.
If you give it 12 weeks or three months for example, at 2 lbs of fat loss per week, thats 24 lbs of body fat gone forever. Thats life changing.
If you dont know what losing 25 lbs of fat looks like, heres one of my other students. She lost exactly 25 lbs without exercise because she did everything else right. Thats how effective intermittent fasting can be if you do it properly which means that you prioritize on getting fat adapted and youre metabolically flexible.
As always, if this was helpful, share it with a friend who could benefit from it as well!
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So If Im *not* Losing Weight With If Whats The Problem
There could be a few reasons. Here are 12 intermittent fasting mistakes that you might be making, and how to fix them.
1. Youre eating too much during your eating window.
As mentioned, in general, Weight loss essentially boils down to calories in versus calories out, reminds Martin. If you end up consuming the same number of calories during your eating windows as before you started intermittent fasting, then you wont lose weight.
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In other words, if you just pack all of the calories you’d normally eat into your eating window, you’re not really changing your diet at all.
How to fix it: Try a calorie-counting app. “Although I dont typically recommend calorie counting, it may help to track your caloric intake for a few days using a calorie-tracking app,” says Martin. “These apps will usually tell you the approximate daily calorie amount you need to be at in order to lose weight. Although these estimations are usually off, they can be used as a good starting point.” The app can also reveal meals or specific foods that have more calories than you’d expect, and you can adjust your diet accordingly.
2. You are not consuming enough calories on non-fasting days.
When you dont consume an adequate amount of calories on non-fasting days, your body may conserve the energy you consume, rather than burning it, says Smith.
3. Youre eating less-nutritious foods.
Intermittent Fasting For Weight Loss: 7 Tips For Best Results
Schedule | Calories | Water | Binging | Portion control | Caffeine | Weight loss
While intermittent fasting doesnt guarantee weight loss, it has worked for many that have tried it and brought several health benefits along with weight loss.
This diet is rapidly growing in popularity and is being closely studied. Scientists and nutritionists have recommendedintermittent fasting for weight loss as a safe and healthy way to drop extra pounds.
Since theres so much information about intermittent fasting available online, a lot of beginners tend to get overwhelmed and confused about the right way to begin.
Are you one of those people? Well, youre in the right place! In this article, we have combined a list of tips and tricks that you can follow when beginning your intermittent fasting weight loss journey.
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Intermittent Fasting 16/8 For One Month
My favorite method of Intermittent Fasting is using the 16/8 principle. This means youre going to fast for 16 straight hours and then follow that up with an 8-hour feeding window.
Its great to start your Intermittent Fasting journey using the 16/8 method because its going to be much more sustainable to complete over your first month. Many people who try to do more than end up burning out quickly and give in to the hunger pains that can come with fasting.
16/8 Intermittent Fasting works great too because you can still eat dinner. One of the biggest problems people have found with Intermittent Fasting is its hard to skip dinner at night. Most people like having dinner with their family or friends and enjoy relaxing with a meal after a long day.
So using the 16/8 method of Intermittent Fasting will allow you to still eat dinner so that means youre going to skip breakfast the next day. This is going to be much easier on your lifestyle as most people are busy in the mornings. Work, school, kids, etc. will keep most people busy in the morning so skipping breakfast isnt that big of a deal.
Just make sure you provide your body with nutrients during your fast such as ketones from Keto Elevate, lots of water, black coffee, green tea, and even some zero-calorie sparkling waters. These will help to curb some of the hunger pains that can come with fasting especially if you arent already used to it.
How Intermittent Fasting Helps With Weight Loss
Studies show that intermittent fasting and weight loss are closely tied, but that is not all intermittent fasting does. Below is a summary of the benefits of intermittent fasting for weight loss, along with an explanation of how it helps you lower your body fat percentage.
- Through metabolic switching, when your body breaks down stored fat for energy.
- Optimizes the release of fat-burning hormones in your body, such as insulin and HGH, which greatly aids weight loss.
- Keeps your insulin levels steady, helping you lose extra fat, and also maintains your body weight.
- Helps combat health problems such as diabetes, obesity, and other chronic illnesses.
- Maintains a fat-burning state in your body, giving you more energy throughout the day.
- Helps reduce hunger pangs and cravings over time.
- Balances your blood levels and controls other essential hormonal levels.
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When Can I Eat On The 1: 8 Diet
You can pick an 8 hour window to suit your day. So, for example it could be between 10am 6pm or 11am 8pm and so on. Plus, you can still drink tea and coffee outside of those hours too, although because of the benefits of drinking water you are also encouraged to stay as hydrated as possible.
Most people choose to fast through the night, and opt to eat their first meal at about 11am or in the middle of the day.
Tom says, The most common hours adopted for the eating period is 12 till 8pm. The reason for this is because people arent normally that hungry in the morning, you dont want to be consuming too many calories during the evening and this allows us to eat our lunch and dinner as well as a healthy snack.
The Five Stages Of Intermittent Fasting
. In this state, your body starts to break down and burn fat.
Some of this fat is used by the liver to produce ketone bodies . The two main ketones, acetoacetate and -hydroxybutyrate , serve as an alternative energy source for the cells of your heart, skeletal muscle, and brain, when glucose isnt readily available. Did you know that your brain uses up some 60% of your glucose when your body is in the resting state? During intermittent fasting, ketone bodies generated by your liver partly replace glucose as fuel for your brain as well as other organs. This ketone usage by your brain is one of the reasons that intermittent fasting is often claimed to promote mental clarity and positive mood ketones produce less inflammatory products as they are being metabolized than does glucose, and they can even kick-start production of the brain growth factor BDNF! Ketones have also been shown to reduce cellular damage and cell death in neurons and can also reduce inflammation in other cell types.
As their level in your bloodstream rises, ketones can act as signaling molecules, similar to hormones, to tell your body to ramp up stress-busting pathways that reduce inflammation and repair damaged DNA for example.
Within 24 hours, your cells are increasingly recycling old components and breaking down misfolded proteins linked to Alzheimers and other diseases . This is a process called autophagy.
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Working Out A Schedule
Your schedule should align with your lifestyle. It will also depend on the chosen method of intermittent fasting.
Let us make a scenario. Lets say you choose the 16:8 method. Your job does not coincide with the 16 hour fast window. You will have to prioritise. If you start work early and need to have breakfast at home, then begin your fast early.
Your schedule should revolve around your lifestyle and priorities. Each week may involve a different fasting schedule because of that. If so, you should plan ahead to ensure you successfully fast to maximise results.
If one week you cannot fast, then dont. The good thing about intermittent fasting is that you can start and stop when you need to.
But, starting and stopping often will not offer maximum results.
Once your schedule is final, the next step is to put a plan into place. This involves everything from meal planning to exercising.