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How Long Should You Do Intermediate Fasting

Its Inappropriate For Many People

How Often Should You Do Intermittent Fasting?

The Warrior Diet is not a way of eating that everyone should follow.

This type of intermittent fasting is inappropriate for many people, including:

  • Children

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Some women may be able to fast intermittently without negative effects. However, some may experience unpleasant side effects like insomnia, anxiety, missed periods and reproductive health disturbances.

What Are The Best Hours To Eat During Intermittent Fasting

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.

Safety And Side Effects

Hunger is the main side effect of intermittent fasting.

You may also feel weak and your brain may not perform as well as youre used to.

This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.

If you have a medical condition, you should consult with your doctor before trying intermittent fasting.

This is particularly important if you:

  • Have diabetes.
  • Have a history of eating disorders.
  • Are a woman who is trying to conceive.
  • Are a woman with a history of amenorrhea.
  • Are pregnant or breastfeeding.

All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if youre healthy and well-nourished overall.

SUMMARY

The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.

Here are answers to the most common questions about intermittent fasting.

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How Long Should You Fast

A common question that I get all the time is, If fasting is so wonderful, how long should I be doing it?

To start with, the first question you want to ask yourself is, what benefit are you trying to achieve with fasting. I have identified that there are 7 different types of fasts, and they all have slightly different benefits to them.

If you are not familiar with the 7 different types of fast, please reference youtube video: for background on how to do all 7 of these fasts.

Is 16/8 Intermittent Fasting Right For You

6 Popular Ways to Do Intermittent Fasting

16/8 intermittent fasting can be a sustainable, safe and easy way to improve your health when paired with a nutritious diet and a healthy lifestyle.

However, it shouldnt be viewed as a substitute for a balanced, well-rounded diet rich in whole foods. Not to mention, you can still be healthy even if intermittent fasting doesnt work for you.

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.

Intermittent fasting is also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.

If you have any concerns or experience any adverse side effects while fasting, be sure to consult your doctor.

16/8 intermittent fasting involves eating only during an 8-hour window and fasting for the remaining 16 hours.

It may support weight loss and improve blood sugar, brain function and longevity.

Eat a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee.

Its best to talk to your doctor before trying intermittent fasting, especially if you have any underlying health conditions.

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You Are Not Drinking Enough Water

If you are reading, drink some water right now. Intermittent fasting restricts your meal times but places no restrictions on water drinking throughout the day.

Drink enough water to stay hydrated during your fast. You can also take tea or black coffee to replenish your lost fluids without breaking your fast.

Drinking water can keep you full till your next eating period. Therefore it keeps you from snacking and packing on extra calories.

Staying hydrated is important for your overall health. If you are exercising, you ought to drink even more water to replace what you lost through sweat.

You might also need to change your lifestyle to include better sleep if you are thinking of starting intermittent fasting.

Pros Of Intermittent Fasting For Women

“There is substantial research to support the therapeutic benefits of fasting,” says Jillian Greaves M.P.H., R.D., L.D.N. Integrative Functional Dietitian at Prevention Pantry Nutrition. “Some potential health benefits include improved cellular health, improved metabolic markers, and weight loss.”Studies show that intermittent fasting leads to weight loss in women, but doesn’t lead to any more weight loss than a calorie deficit overall. However, the structure of IF makes it easier for some to reduce caloric intake.

Intermittent fasting can boost fat burn too. When we eat, blood sugar rises and insulin is released to take glucose to our cells for energy. Extra glucose is stored as fast. If you don’t eat for 10-16 hours, your body will start to use its fat stores for energy.

A study in the New England Journal of Medicine found that in a fasted state, cellular repair occurs, which is linked to increased longevity, reduced risk of cancer, lower inflammation and improved metabolism. However, many of the studies are in animals and more studies in women are needed.

There’s also emerging research that eating in sync with circadian rhythm keeps chronic diseases at bay. In other words, eating during a 6-10 hour window during the day, when it’s light outside, and reducing nighttime eating.

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It Could Lead To Negative Side Effects

The Warrior Diet may lead to side effects, some of which could be severe.

Potential side effects include (

  • Hormonal imbalance
  • Weight gain

In addition, many health professionals argue that dieters will not get enough nutrients when following an intermittent fasting plan like the Warrior Diet.

However, as long as healthy, nutrient-dense foods are chosen and calorie needs are met, nutrient needs can be covered by carefully planning your food choices when following the Warrior Diet.

Summary

The Warrior Diet is inappropriate for many people, can be hard to stick to and may lead to negative side effects such as fatigue, insomnia and hormonal imbalance.

Hofmekler suggests that anyone starting the Warrior Diet should follow an initial three-week, three-phase plan to improve the bodys ability to utilize fat for energy.

Keeps Cells Healthy And Vibrant

How Long Should You Fast With Intermittent Fasting?

When we fast we give our body time to rest and repair, tending to natural processes put in place to keep our cells healthy. Autophagy is an example of a process our body naturally undergoes to keep our cells healthy and in turn, keep us healthy!

Autophagy is the process our cells go through to remove waste and dysfunctional cells to help our body clean out damaged cells and regenerate new and healthier cells. Evidence suggests when we intermittent fast, we increase the frequency of this process, so our body works harder to remove any unwanted junk and dysfunctioning cells .

Increased autophagy may play a role in protecting us from several diseases including neurodegenerative diseases, cancer, inflammatory diseases, and cardiovascular diseases .

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Ways To Use This Information For Better Health

  • Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats .
  • Let your body burn fat between meals. Dont snack. Be active throughout your day. Build muscle tone.
  • Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day .
  • Avoid snacking or eating at nighttime, all the time.
  • The 21 Day Primal Reset

    But we can shorten that adaptation period to just 21 days by doing a complete reset which is something I cover in the Fat Loss Accelerator.

    I like to call it the 21 day primal reset where we just go back to our roots on how were supposed to eat. We do a complete purge of your pantry and we start stocking it with the right foods.

    You then supplement this change by making supportive lifestyle choices that up regulate your fat burning metabolism. If you do this reset properly, it will then turn you into a fat burning machine after just 21 days.

    Because you need to have a multifaceted approach to this life changing transformation.

    80% of your body composition is determined by your diet. While the other 20% is determined by your genetic predisposition to store fat and making supportive lifestyle choices that up regulate your fat burning metabolism.

    During your 21 day reset, intermittent fasting should just be optional because fasting is basically step number 10 in all of this.

    You need to learn how to walk first, before you can run. Its not about going from 0-100. Its about going from zero to 1.

    You need to establish a baseline first that you can work with, hence the 21 day reset.

    Again, this is where you also take the time to learn how to make supportive lifestyle choices like proper sleep hygiene, managing your stress levels, incorporating movement throughout the day, and doing proper workouts that promote fat burning.

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    Examples Of Healthy Foods

    • Avocados are recommended because they have monounsaturated fats that are very satisfying. Taking avocado with your meals can make you full for hours longer than if you did not include it in the meal.
    • A large egg contains 6 grams of proteins, which is important for keeping you satisfied and building muscle.
    • Beans and legumes have low-calorie and high-fiber carbs.
    • Berries have vital nutrients such as vitamin C that boosts immunity.
    • Fish is rich in healthy omega-3 fats, protein, and vitamin D.
    • Kefir, Kombucha, or Kraut are probiotic-rich foods that can be included in the meals.
    • Nuts have good fats. For instance, the polyunsaturated fats in walnuts alter biological markers for satiety and hunger.
    • Potatoes can help in weight loss. Just be sure to prepare them healthily. For instance, avoid French fries or potato chips and go for roasted, boiled, or mashed potatoes.
    • Vegetables such as broccoli, cauliflower, and Brussels sprouts contain fiber, preventing constipation, and making you feel full. This will help you feel comfortable without food for 12 hours.
    • Whole grains such as sorghum, millet, and bulgur have fiber and protein, therefore making you feel full. They also turn up your metabolic rate.

    What Are The Dos And Donts Of Intermittent Fasting

    A Beginnerâs Guide to Intermittent Fasting

    When it comes to the dos and donts of intermittent fasting, the rules are fairly flexible. But achieving your goal does require you to do certain things that will improve your chances of getting to the promised land.

    Use these dos and donts as tips for intermittent fasting as well.

    Okay here are some of the dos of intermittent fasting:

    1. Do your exercise or workout close to your feeding time. This has been shown to be very effective producing really good results especially for people who want to build muscle. Some people use BCAAs or Bang energy drinks to break their fast.

    2. The follow up to that is that you should have your main meal after your workout or exercise routine. You may have another meal afterwards. But must be within the eating window of the intermittent fasting plan.

    3. You can take bcaa supplement just before your exercise. Its not going to hurt your results. If anything, it is actually a good thing as bcaas contain essential amino acids. BCAAs help with muscle building and muscle bulk maintenance. See article on the advantages of using BCAAs.

    4. On fast days, one way of coping is to have warm beverages. But absolutely calorie-free sweeteners only are allowed in your beverage. This is particularly important in the evenings. The time you will be most tempted to cheat.

    6. Having proteins on fast days can also be a good idea. White meat like Turkey, Chicken, Goose or Broad beans for vegetarians can let you hold up the fast more effectively.

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    Getting The Most Out Of Intermittent Fasting Tips

    Without a doubt, fasting for aprolonged period of time will inevitably bring about weight loss, butthat doesnt mean that there arent ways which exist that canmake things even better.

    Consider these insider tips that canleave others questioning what your secrets are!

  • Fasting does not equate to total starvation a common misconception is that while fasting you must absolutely stay away from anything even modestly resembling nutrition. This isnt entirely correct since hunger can derail even the most well-intentioned diet plan.
  • Use MCT OilMCT oil, otherwise known as medium-chain triglyceride oil, is considered a high-performance type of fat, one which is treated differently from typical fats. You might probably be thinking that the use of MCT oil would definitely knock you out of the fasting window, but this is actually not true. MCT oils are not taken up by cells and subsequently stored, but rather used to facilitate the synthesis of ketone bodies alternative energy sources your body uses when carbohydrates are scarce. This makes MCT oil particularly useful in supporting a fat-based metabolism and is a staple of a keto- intermittent style diet.
  • Find Which IF Version is best for you in general, youll want your fast to run less than 24 hours , but youll also need to find your tolerance level. Personally, I find 16:8 to be my sweet spot, as going much longer makes me feel pretty crappy, not to mention dehydrated.
  • What Are The Rules For Intermittent Fasting

    No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period. Taking supplements is generally allowed while fasting, as long as there are no calories in them.

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    Ways To Do Intermittent Fasting

    There are several methods of intermittent fasting, varying in the fasting period and the calorie allowances. Since different methods may suit different people, you may want to experiment to see what works best for your lifestyle and preferences.

    Before embarking on an intermittent fast or deciding how often to fast, it is important to talk to a medical professional about potential benefits and risks, especially if you have a medical condition.

    Below are 7 popular methods of intermittent fasting:

  • 16/8 method: Involves fasting for 16 hours and restricting the eating window to 8 hours. Within the eating window, you can fit in 2-3 or more meals.
  • 12-hour fast: Involves a 12-hour fasting window every day. The easiest way to do the 12-hour fast is to include sleep in the fasting window.
  • The 5:2 diet: Involves eating normally for 5 days of the week and restricting calorie intake to 500-600 calories for 2 days of the week.
  • Alternate-day fasting: Involves fasting every other day either by not eating anything or eating about 500 calories on fasting days.
  • Eat stop eat: Involves 1-2 complete 24-hour fasts per week. Fasting from dinner one day to dinner the next day amounts to a full 24-hour fast. This is an extreme form of fasting and is not recommended.
  • The warrior diet: The warrior diet involves eating small amounts of raw fruits and vegetables during the day and eating 1 huge meal at night within a 4-hour eating window.
  • It May Aid Weight Loss

    How Long Can You Do Intermittent Fasting For?

    Various methods of intermittent fasting, including 20-hour fasting cycles, have been linked to weight loss.

    One study, which closely mimicked the Warrior Diet , found that people who consumed meals over four hours in the evening experienced more weight loss than those who consumed the same amount of calories in meals throughout the day.

    Whats more, those who ate one meal per day showed significantly reduced fat mass and greater muscle mass .

    A recent review of six studies concluded that various types of intermittent fasting, ranging from 3 to 12 months, were more effective at promoting weight loss than no dietary intervention.

    However, the review found that there were no significant weight loss differences between dieters using intermittent fasting or continuous calorie restriction , meaning that calorie restriction without fasting was equally effective .

    Additionally, although reducing calorie intake is the most common outcome of the Warrior Diet, some people following this eating pattern could technically consume too many calories during the four-hour overeating period and experience weight gain.

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    Intermittent Fasting And Muscle

    Two ground-breaking studies have recently been published on the effects of intermittent fasting on males. One group of researchers studied the effects that 16 hours of intermittent fasting had on males that lift weights. They found that muscle mass stayed the same, fat mass decreased significantly, and the males who fasted for 16 hours a day burned more fat for fuel compared to the control group that only fasted for 12 hours.

    Another study showed that combining 20 hours of fasting with resistance training resulted in an increase in muscle mass, strength, and endurance, and this was achieved by eating ~650 calories per day less than normal.

    The benefits of intermittent fasting translate to untrained overweight and obese individuals as well. One study published in Obesity Reviews found that eating fewer calories is effective for fat loss, but it does come with some muscle loss. However, if the subjects fasted for 24 hours and ate as much as they wanted on the next day for a period of 12 weeks, they lost significantly less muscle mass.

    Yes you read that correctly 24 hours of intermittent fasting without any resistance training and these subjects were able to preserve more muscle mass than the subjects that ate fewer calories every day without fasting at all. This finding contradicts our common sense, but when we dig deeper into autophagy we can find the mechanism behind this result.

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