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How Many Days To Do Intermittent Fasting

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How Many Days a Week Should You Do Intermittent Fasting

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What Are Intermittent Fasting Rules

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting.

Although there are different methods and rules for intermittent fasting, eating within a window of around 8 hours is the most popular method.

In this sense, this means that 16/8 intermittent fasting involves fasting for 16 hours per day. Nonetheless, you can also fast for 14, 18, or 20 hours a day, as we will cover later.

Because intermittent fasting is associated with health benefits such as increased insulin sensitivity or weight loss, it has gained popularity in recent years .

I Didnt Sleep Very Well

Im not sure if this was one of the results of intermittent fasting, but I noticed that I didnt sleep very well during my experiment. After a few days, I woke up multiple times during the night feeling super thirsty and had to get up to drink water before I could fall asleep again. I tried to adjust the types of food I was eating to fix it. Other bloggers who have tried the diet reported similar problems, but I couldnt find concrete research linking the issue with fasting besides my fellow IFers accounts. I normally dont have a problem sleeping, so this was definitely a negative side effect.

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You Are Not Eating Enough Food

Though it might sound counterproductive, you need to eat well during your eating window.

Intermittent fasting does not mean starvation and you can continue with your normal diet.

When you are not getting enough calories during your eating window, chances are that you will eat a whole lot more during your next window. That is because of the uncontrollable hunger that you will feel.

Also, starving yourself might cause your body to store more fat long-term. Your body notices that you are going for extended periods with little or no food and to ensure that you have a reliable energy source during such periods, your body stores the extra food you eat as fat.

So, instead of burning energy from your meals, your body begins to conserve energy.

Calorie counting could help you ensure you are getting sufficient fuel for your days activities.

But Is Intermittent Fasting Good For You

6 Popular Ways to Do Intermittent Fasting

While some researchhas shown the benefits of IF, such as weight loss, lowerblood pressure and improved metabolic health, more investigation isstill needed, especially regarding long-term outcomes of IF. There is also theaspect of sustainability. Severely restricting calories or not eating for longperiods at a time isnt for everyone. Some researcheven shows that those who do intermittent fasting dont usually stick with itas compared with those trying to lose weight on more traditional diets.

Still, IF has been shown to be an effective form of weight loss but so have other options like eating a well-balanced diet paired withexercise. One studysuggests that IF is not more effective at supporting weight loss or improvingblood sugars than other well-balanced approaches.

Weight loss is never a one-size-fits-all approach, saysTaylor. IF may be sustainable for some people, while others find that this approachjust isnt for them.

If you want to try IF, youll first need to figure out how you are going to incorporate this style of eating into your life, especially when it comes to things like social events and staying active, she advises.

Ready to explore your options? Here Taylor explains some of the most popular IF methods.

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Intermittent Fasting: What Really Happens To Your Body

5 min Read Time

Diet trends come and go. Few stay popular for long, and even fewer are real keepershealthy, sustainable eating plans designed to keep weight off and promote good health. In that latter sense, intermittent fasting has potential.

During IF, you voluntarily stop or greatly limit eating and drinking for set periods. There are no special meals or work-intensive prepyou just avoid food at certain times. Devotees, like talk show host Jimmy Kimmel and actress Halle Berry, often find that IF takes pounds off quickly while revving energy.

But, as scientists increasingly suspect, the advantages of IF could extend beyond weight loss and extra oomph. Some early studies, mostly on animals, suggest that IF may boast a range of health benefits, including a lower risk of many chronic diseases.

Much more research is needed, thoughand if youre going to try IF, you should follow certain rules, says Ahmet Ergin, MD, an HCA Healthcare endocrinologist. He says if you do it right, it may improve your wellbeing, but if you do not, it may actually harm you.

Heres what we know about IF so farwhat it is and how it affects your body, along with tips should you choose to try it.

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.

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All Kinds Of Vegetables

A diet rich in vegetables and fruits can help lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of eye and digestive problems, and positively affect blood sugar levels, which can help keep appetite in check .

There are starchy and non-starchy vegetables:

  • Non-starchy veggies include cucumbers, eggplants, amaranth, Brussels sprouts, cabbage, cauliflower, celery, mushrooms, okra, peppers, squash, asparagus, bean sprouts, and more .
  • On the other hand, starchy vegetables include yams, white potatoes, plantain, sweet potatoes, beans, corn, pumpkins, winter squash, and more .
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    Also Check: How To Calculate Fasting Hours

    Frequency Of Intermittent Fasting

    Now that you understand how to do intermittent fasting, it raises a question: How often should you fast?

    The answer varies from person to person. Most people implement the above schedules every week or every other week. If youre new to fasting, start with a moderate schedule, trying it every other week or every three weeks. If your body adapts well, aim for a regular weekly schedule.

    Theres no wrong answer here. Pay close attention to how your body responds to your fasting schedule and adjust it as needed. Keep in mind that life changes can happen. You may need to tweak your schedule to allow for social gatherings, vacations, and physical activity or competition.

    May Lead To Dehydration

    Many of us would assume that water fasting means that you will be hydrated throughout. However, many people tend to forget that 20% to 30% of our daily water intake comes from food . Thus if you do not increase the amount of water you drink during the fasting period, you will end up being dehydrated.

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    Ways To Do Intermittent Fasting

    A Beginnerâs Guide to 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.
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    Maybe Youre Still Eating Too Much

    Ultimately, any problem with weight loss goes back to the principle of energy balance.

    As Ive already explained, the science behind how intermittent fasting works is that it supposedly makes it easier for you to eat less food.

    Now, if you still ate the same amount of calories as you did and youre not burning more calories throughout the day, youd still be stuck with the same weight because youre not in a state of caloric deficiency .

    The fix? Consider counting your calories.

    Its probably not very doable long-term because, lets face it: while keeping track of whatever you eat and drink isnt too big a deal, its still more work than not doing it at all.

    However, I do believe counting calories helps you get a handle on how much food you have to consume to lose weight. Once youve got that down, feel free to stop calorie-counting and just stick to good ol portion control.

    Under Armours MyFitnessPal is what Ive been using sporadically whenever I go on a diet, so you might want to try it out, too. This isnt a plug or anything. Its free , has a built-in calorie tracker, and a food diary to make counting calories so much easier than it already is.

    My Mornings Were Either Mega

    In the beginning, I couldn’t focus at all in the morning. I was so distracted by my hunger that I couldn’t get through tasks without daydreaming about later meals or scrolling through food-centric Instagram accounts. Before the fast, I was much more productive before lunch, so this was a weird change. It even extended into the weekend. I flew to see family, and I had a hard time making myself get up and get moving before lunch. My last day with family was when I bumped my fasting up to 16 hours, and by the time I got back to work and the city, my mornings finally felt productive again. The weekend solidified the fact that I was getting used to being hungry, so I utilized that feeling when I was back at work. I busied myself until the time before lunch flew by. Essentially, just like with any diet, it takes awhile to get going and get used to the changes.

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    You Can Tweak Your Fasting Schedule For Weight Maintenance

    Here is the thing.

    Even if you have hit your goal, you shouldnt rest on your laurels just yet. How about considering maintenance intermittent fasting protocol to keep your goals sustained?

    Lets say you were doing alternate day fasting where you may have fasted for 4 or 5 days a week and you have now hit your target weight loss objective. How about you reduce that to fasting 2 days a week for maintenance.

    How about you adopt the 5:2 intermittent fasting method where you cut down on your calories requirement to 20 or 30% for 2 days a week. Feasible? I sure think so.

    How about you start skipping breakfast say 5 days a week and have your first meal of the day at 1pm and have one more meal at 8pm. Nothing else to eat again until 1pm the following day. Feasible? Definitely.

    You can adopt any method that suits your professional and social life and tweak it to fit your lifestyle and carry on doing intermittent fasting for as long as possible and reap the benefits for life.

    I personally always skip breakfast and I dont have my first meal until about 1.30pm, if I am lucky. Sometimes 3pm on a busy day at work. Then my main meal of the day is usually around 8pm. Lately I go straight for the 24-hour fast. Even better. Works for me!

    The book below explains the 5:2 fasting plan. Get a copy from or over here on

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