Saturated And Trans Fats
These two types of fat belong to the group of bad fats. Both saturated and trans fats can harm your body and are recommended to be avoided and substituted by healthy fats. Saturated fats are also called solid fats, due to their ability to become solid at room temperature. Dietitians recommend consuming no more than 13g of saturated fats per day. You can find this type of fat in animal meats and their products, dairy , certain vegetable oils , and processed foods .
Trans fats are not healthier than saturated fats. These fats are manufactured and were widely used in fast-food production, as they are relatively cheap and can be preserved for a longer time. It is best to avoid them completely. Trans fats usually occur in fried foods, some baked goods , cookies, crackers, pizza dough, fast foods, packaged foods, shortenings, and stick margarine . Always look for the words hydrogenated or partially hydrogenated fats or oils on the ingredients list and avoid those product that contain them.
But 12 Hour Fasting May Not Work
If you are anything like I was with hormone issues, gut imbalances, sleep issue, a liver needing detoxed or any vitamin deficiencies, 12-hour Intermittent Fasting may not work for you.
I always suggest to anyone interested in implementing a 12-hour Intermittent Fasting schedule, to get their bloodwork and labs. This helps to ensure your body is in optimal shape to change your diet.
Consider the following labs: hormones along with vitamins and minerals.
If your lab results show an imbalance, check out a few articles at Clean Cuisine to get you back to optimal health so you can begin taking advantage of all of the 12-hour Intermittent Fasting benefits.
Crescendo Fasting For Women
Intermittent fasting for women can be hard on your body if you are new to it or if you jump in too quickly. So if you are a woman or trying fasting for the first time, you might benefit from modified or crescendo intermittent fasting.
Crescendo fasting only requires you to fast a few days a week instead of every day. My experience is that women get a lot more benefit from doing it this way without accidentally throwing their hormones into frenzy. This is a more gentle approach that helps the body more easily adapt to fasting. And if women do it right, it can be an amazing way to shave off body fat, improve inflammatory markers and gain energy.
Not all women need crescendo fasting, but it will ensure success in most.
Rules of Crescendo Fasting:
If you have failed at intermittent fasting before, try this crescendo;style for a;better, more sustainable experience especially if you are a woman.
Recommended Reading: Does Water Fasting Help Lose Weight
Your Body Will Adapt Give Your Body Time To Acclimate
When are you first starting out, you may experience some hunger pains. This is because you taught your body that you are going to feed it first thing in the morning. If you extend intermittent fasting by 20-30 minutes a day, within a few weeks you can extend your fasting period from 8-9 hours to the 12 hour fasting window.
Same things happens in the evening. Perhaps you have taught your body that when you sit down to relax after dinner, you like to have something sweet to eat. By reducing this back by 20-30 minutes a day, you can optimize your 12 hour intermittent fasting window.
Dairy And Fermented Food
You can boost your weight loss and overall health if your diet includes plenty of probiotics. They are highly effective when it comes to improving your metabolism and play a prominent role in the healthy balance of bacteria in your gut. They can reduce inflammation and aid in digestion. The most probiotic-rich foods include yogurt, kefir, aged cheese , non-dairy yogurts, sauerkraut, sour dill pickles, kimchi, miso, natto, kombucha, tempeh and others .
Read Also: What Are Intermittent Fasting Hours
So How Many Hours Should You Fast
When you explore the beginners guide to intermittent fasting, you may find these schedules very restrictive and difficult to follow. Its a good idea to start slow and fast for 12 hours and eat for 12, or fast for 14 hours and eat for 10.;
For women, the 14:10 schedule is easier to follow. For men, this can vary as some men find alternate-day fasting easier to follow.;;
Working your way slowly will make it easier for you to adjust to a certain intermittent fasting type. You can eventually increase the fasting periods and decrease the eating windows.;
The Hour By Hour Benefits Of Intermittent Fasting
We all naturally fast or take a break from eating for at least 8 hours a day. Its when were asleep!
The prevailing view has always been to start your day with a hearty breakfast but recent research suggests that taking a longer break can help you lose weight and improve overall health. Its a movement that has gained popularity but it is also evidence based with research continuing to show its benefits.
Whether you call it intermittent fasting or time-restricted eating, it involves intentionally taking a break from eating for anywhere from 12 to 16 hours a day.
Intermittent Fasting has been shown to:
Lower Insulin Levels
Increase Fat Burning,
Help with Cellular Regeneration
Also, it stands to reason that if youre eating for fewer hours a day, theres a good chance youre eating less overall, helping to lose weight if thats a goal.
Pretty impressive huh?
And its not nearly as hard as you think.
There are numerous health benefits related to intermittent fasting including:
Weight and body fat loss. …
Increased fat burning. …
Lowered blood insulin and sugar levels. …
Possible improved mental clarity and concentration. …
Possible increased energy. …
Possible increased growth hormone, at least in the short term
Heres a breakdown of what you body does each hour of fasting :
All food has left the stomach
Insulin is no longer produced
Body starts to ramp up the fat burning
Recommended Reading: How To Start Intermittent Fasting 16 8
How Effective Is Intermittent Fasting 14/10 And What Are Its Benefits
Although most studies on this matter were conducted using 5:2 or 16:8 types of fasting, some provide reputable evidence in favor of intermittent fasting 14/10s effectiveness at improving cardiometabolic health . In general, intermittent fasting has been shown to not only help you reduce your calorie intake, but also improve metabolic markers such as insulin sensitivity . As mentioned previously, when your body enters the state of ketosis, it begins to burn fat, preserving your lean muscle tissues. It is recommended that you workout during your eating window, as vigorous physical activity may cause hunger.
Studies also show that such an eating pattern may improve cardiovascular health , lower blood pressure, and decrease the risk of serious health conditions such as type 2 diabetes and obesity .
This type of intermittent fasting can be a great variant for those who find it difficult to follow the 16:8 fasting. If you sleep 8 hours a day, which is recommended for any adult, you have only 6 hours of fasting left. Besides, a 10-hour eating window is long enough to avoid hunger pangs and still is effective. It may also help you shed pounds.
Benefits Of 16/8 Intermittent Fasting
16/8 intermittent fasting is a popular diet because its easy to follow, flexible and sustainable in the long term.
Its also convenient, as it can cut down on the amount of time and money you need to spend on cooking and preparing food each week.
In terms of health, 16/8 intermittent fasting has been associated with a long list of benefits, including:
- Increased weight loss: Not only does restricting your intake to a few hours per day help cut calories over the course of the day, but studies also show that fasting could boost metabolism and increase weight loss (
16/8 intermittent fasting is easy to follow, flexible and convenient. Animal and human studies suggest that it may increase weight loss, improve blood sugar levels, enhance brain function and extend longevity.
Read Also: Is Fasting Good For Your Health
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:
How Does Intermittent Fasting 14/10 Work
The intermittent fasting 14/10, especially if accompanied by the well-balanced healthy diet, has shown to be quite effective at weight loss, to say the least. When a person enters a fast, their body has no caloric intake and thus no glucose to burn in order to turn it into energy. But it still needs energy to support the body functions and perform physical and brain activities.
That is when it enters the state called ketosis due to the lack of glucose, and it will start to use the deposited fat. In such a way it can not only only help you lose weight but may also reduce the most dangerous type of fat , which is located around your organs, decreasing the risk of different diseases. Furthermore, if you start to eat healthy during a fast, you are doubling the positive effect of the intermittent fasting 14/10.
Lean and toned up body isnt just a far-fetched fantasy. Check out the BetterMe app and watch it propel your weight loss journey into high gear!
Also Check: How To Lose Weight Fast Fasting
What Kind Of Coffee Breaks A Fast
Water is naturally the only drink that is free of any amount of calorie. However, if you feel like brewing a cup of coffee in the morning, you will not be breaking your fast if you stick to black coffee and natural tea without adding sugar, sweeteners, dietary products like milk; whether skimmed or whole. Adding any of these could end your fast .
Although most coffees are naturally calorie-free, make sure you dont go overboard so that you wont tease your appetite. The reason for this increase in appetite is attributed to the caffeine content of the coffee.
If you feel the need to add some taste and flavour to your coffee when you are fasting, then certain flavoured spices will give you results because they have zero energy content. You can spice your coffee with powdered cinnamon and sweeteners.
Read More:Does Coffee Break A Fast: Science-Backed Take On Coffee And Its Effect On Fasting
The Bottom Line On How To Do Intermittent Fasting
Theres no single solution on how to do intermittent fasting for everyone,;but just about any healthy person can benefit from the practice.
Those who are intimidated by stricter fasting methods might try skipping meals first, then moving into a 16:8 fast. If you find these beneficial, move on to an alternate-day fast where youll consume 500 calories on fasting days. Finally, try a full 24-hour fast one day per week.
Intermittent fasting is generally safe to do as often as youd like. Just make sure youre eating enough food in between and eating whole foods. And lastly, dont be afraid to experiment to find what works best for you.
Recommended Reading: What Should Your Blood Sugar Be Fasting
What Is Intermittent Fasting And Why Would You Do It
Intermittent fasting is not a diet, it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesnt change what you eat, it changes when you eat.
Why is it worthwhile to change when youre eating?
Well, most notably, its a great way to get lean without going on a crazy diet or cutting your calories down to nothing. In fact, most of the time you’ll try to keep your calories the same when you start intermittent fasting. Additionally, intermittent fasting is a good way to keep muscle mass on while getting lean.
With all that said, the main reason people try intermittent fasting is to lose fat. We’ll talk about how intermittent fasting leads to fat loss in a moment.
Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of simple enough that you’ll actually do it, but meaningful enough that it will actually make a difference.
Hours Of Feeding + 12 Hours Of Fasting
You have to decide when to start fasting, add 12 hours and then starting feasting. I tend to go with the 9pm 9am fasting period and sometimes, will extend my morning by 1-2 more hours a few times a week.
This helps to keep my body guessing when I am going to feed it, which helps my focus and prolonging the detoxification process.
Recommended Reading: Do’s And Don Ts Of Intermittent Fasting
How Gender Impacts Your Fasting Routine
From a biological standpoint, gender can impact the success of intermittent fasting. Male and female body composition and metabolic systems are different from each other. Physical activity, hormone levels, caloric intake, and fasting impact each of us differently.
Due to these reasons, males tend to benefit from fasting more than females. Females also should not focus on long-term fasting or drastic reduction in caloric intake.;
Over thousands of years, the genetic makeup of females benefits most from the constant intake of high-quality calories, which eliminates such fasting regimes as 20:4 fasting from a female routine. The optimal amount of fasting would be 14 hours per day.
For males, skipping breakfast or skipping a day of eating might be just what the doctor recommended.;
In both cases, the most important thing is to avoid hangriness, a state when you become very upset while hungry. The key here is to balance out your meals and eat highly nutritious meals throughout the eating window.;
Generally, try to eat high-protein and high-fiber dishes to stay satiated for longer.
A Little Meal History
Many people across the world – have been brought up on the idea of three square meals a day as a normal eating pattern, but it wasn’t always that way.
We don’t know for sure, but suspect our early ancestors had only one main meal a day.
The Ancient Greeks, Persians, Romans and early Jews all ate one big meal per day – usually around noon or in the evening.
The Romans were obsessed with digestion and eating more than one meal was considered a form of gluttony. This thinking impacted on the way people ate for a very long time.
The habit of two meals a day was still the norm in the 19th century even among the upper-classes, and only changed recently.
A proverb at the time proclaimed this was the healthy new recipe for long life: ‘To rise at six, dine at ten, sup at six and go to bed at ten makes a man live ten times ten.”
You May Like: How Long Do You Need To Fast For Intermittent Fasting
What Are The Health Benefits Of 12 Hour Intermittent Fasting
For much of human history, sporadic access to food was likely the norm, especially for hunter-gatherers. Fasting to improve health dates back thousands of years, with Hippocrates and Plato among its earliest proponents.
Although the idea of eating five or six small meals throughout the day has been popular among dieters, if you;think about it, it is;highly unlikely that people who lived 1000 years ago were eating three meals a day plus snacks.
Science is now starting to agree that keeping your stomach filled to the brim with food all day long might not be the healthiest thing to do after all.;
More recently, fasting diets are starting to gain popularity among mainstream doctors and scientists.
Start Slow Take Your Time To Get To A Full 12 Hour Fast
There is no reason you need to start out fasting for the full 12 hours. This is not a sprint, its a marathon. It takes time for your body to adjust to not eating especially if you typically have an evening snack or grab breakfast right when you wake.
For me, I typically take my evening supplements around 9pm. Then, I wake up slow and take my time getting ready in the morning.
You May Like: What Can Be Consumed During Intermittent Fasting
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.