The Complete Guide To Fasting
If you are looking to learn more about intermittent fasting and trying to find new ways to try this therapeutic approach to dieting then I highly recommend you read The Complete Guide to Intermittent Fasting.
It is my goto guide whenever I need a refresher on the topic and has really changed my perspective on how to lose weight. Reading Jason Fungs book not only helped me to lose weight but made me stronger and healthier and it will do the same for you!
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Popular Ways To Do Intermittent Fasting
Intermittent fasting has recently become a health trend. Devotees claim it can cause weight loss, improve metabolic health, and maybe even extend life span.
Every method can be effective, but figuring out which one works best depends on the individual.
Several methods of this eating pattern exist. But before embarking on an intermittent fast or deciding how often to fast, you should speak with a healthcare professional.
Here are 6 popular ways to do intermittent fasting.
Is Intermittent Fasting Right For You
Fasting, like eating a low carb-high fat diet, is another tool for weight loss and improving your health. But the effectiveness of these tools rely on whether you can do them consistently over the long run.
Here are some pros and cons to help you decide:
- Its simple and easier to stick to because you simply skip a meal when youre not hungry or too busy to eat.
- You can fit it into your lifestyle, i.e. schedule around special occasions, Holidays.
- However, theres the hunger . You need to develop the skill to ride the ebb and flow of hunger by being more mindful about why you eat. But because its a skill, you can learn it.
What if you achieved the health benefits you want from intermittent fasting?
How will that change you?
“You don’t have to see the whole staircase, just take the first step.”
– Martin Luther King Jr.
If you’re looking for a simple, doable way to practice fasting, I get it. It shouldn’t have to be hard. Get my FREE email course below that shows you the easier way.
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Practice Good Overall Health
The more unhealthy your current habits, the harder challenges like IF will be for you. But when you take care of the rest of your lifestyle, good eating habits become a lot easier to follow. A healthy diet is congruent with a healthy lifestyle. Begin with practicing the following important habits for better overall wellness:
- Get the recommended number of hours of REM sleep for your age.
Alternate Day Fasting : 2 Method
Some people fast on alternate days to improve blood sugar, cholesterol, and weight loss. A person on the 5:2 method eats 500 to 600 calories on two non-consecutive days each week.
Some alternate-day fasting regimens add in a third day of fasting each week. For the rest of the week, a person eats only the number of calories they burn during the day. Over time, this creates a calorie deficit that allows the person to lose weight.
Resources on the Eat Stop Eat, Warrior, and Leangains fasting methods are available to purchase online.
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Lose Weight With Less Effort
Dieting can be daunting. The idea of cutting out your favorite foods isn’t likely to put a smile on your face. That’s why there is one particular weight loss method that is catching more and more attention nowadays: intermittent fasting. Unlike most diets out there, intermittent fasting does not require you to eliminate any foods from your life. It doesn’t dictate what you eat, rather when to eat.
In this respect, intermittent fasting is not so much a diet in the conventional sense, but more aptly described as an eating pattern. Fasting is not unnatural, either. Hunters and gatherers didn’t have the luxury of grocery stores or refrigerators, for example, so they would often go long periods without eating any food. As a result, humans evolved to be able to withstand and function without food for extended periods of time. That is why your body is more than capable of coping with 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.
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How Do You Do Intermittent Fasting And How Long Should You Do It For
There are a number of ways to do intermittent fasting, but they are all predicted on choosing regular time periods to eat and fast. It’s about allowing your body to have enough time throughout the day without eating having full meals and snacking throughout the day doesn’t give your body enough time to regenerate.
Neuroscientist has studied dieting and intermittent fasting for 25 years now, and he claims that after a few hours without food, the body exhausts its sugar stores and starts to burn fat. “If someone is eating three meals a day, plus snacks, and they’re not exercising then every time they eat, they’re running on those calories and not burning their fat stores,” he says.
Of course, it is important to check with your doctor before beginning a fast as they will know the best option for your height, weight, age, and medical history. Typically, however, a good starting point would be carving out a 6-8 hour window each day and then fasting for the remainder of the day. Some people choose to pick particular days throughout the week where they drastically cut their food intake instead whilst eating normally most other days. Dealers choice!
Who Shouldnt Do Intermittent Fasting
Going without calories for long periods of time isnt wise for some groups, such as:
- People who are underweight
- People with a history of eating disorders
- Those with a chronic disease, like diabetes or high blood pressure, without prior approval from a doctor
- Pregnant women
- Breastfeeding women
Whats more, research suggests some women may not experience the same benefits as men when intermittent fasting. One study in Obesity Research found that while insulin sensitivity improved in men, it . Some women may experience irregular cycles or amenorrhea on intermittent fastingthough more research is needed to confirm this in humans.
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Intermittent Fasting 20/4 Aka Warrior Diet
How: Fast for 20 h and Eat for 4h
In contrast to other methods, while following the 20/4 Intermittent Fasting Schedule, you are allowed to eat some raw fruits and vegetables, and some lean protein during the 20 hr fast period.
This fasting schedule is based on the idea that our ancestors spent their days hunting and gathering and would then feast at night. Therefore the 4-hour eating window shall be in the evening and you should follow a special order of eating specific food groups: starting with vegetables, proteins and fat, and eating carbs only if you are still hungry.
To read more about this type of fasting take a look at The Warrior Diet: All About Intermittent Fasting 20/4.
What Is The Most Popular Way To Do Intermittent Fasting
The most popular way to intermittent fast is the 16/8 method also known as the Leangains Protocol. This involves counting your calories and limiting your food intake for 8 hours a day and fasting for the remaining 16. Within this 8-hour window, you should fill up on healthy nutrients and try to balance every meal with a variety of fruits, vegetables, whole grains, healthy fats, and good sources of protein.
This method is popular because it is generally a lot less restrictive than other forms of dieting and requires minimal effort when considering the potential benefits. Because you will be fasting for long periods of time, you will have a lot less to think about. Counting calories during this method isn’t as pivotal as it is with other forms of dieting, either. If you are looking to do more extreme versions of fasting, this type would definitely be the best one to start with. As stated previously, however, please consult your doctor before embarking on this journey.
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Tips And Tricks About Fasting
#1) Dont freak out! Stop wondering: can I fast 15 hours instead of 16? or what if I eat an apple during my fasted period, will that ruin everything? Relax. Your body is a complex piece of machinery and learns to adapt. Everything is not as cut and dry as you think.
If you want to eat breakfast one day but not another, thats okay. If you are going for optimal aesthetic or athletic performance, I can see the need to be more rigid in your discipline, but otherwisefreaking chill out and dont stress over minutiae!
Dont let perfect be the enemy of good when it comes to your intermittent fasting plan.
#2) Consider fasted walks in the morning. I found these to be very helpful in reducing body fat, and also gave my day a great start to clear my mind and prepare for the day.
Simply wake up and go for a mile walk. Maybe you could even start walking to Mordor?
#3) Listen to your body during your strength training workouts. If you get light headed, make sure you are consuming enough water.
If you notice a significant drop in performance, make sure you are eating enough calories during your feasting window.
And if you feel severely off, pause your workout. Give yourself permission to EASE into intermittent fasting and fasted workouts. This is especially true if you are an endurance athlete.
#4) Expect funny looks if you spend a lot of mornings with breakfast eaters.
#7) Track your results, listen to your body:
This is just one tool that can contribute to your success.
Diabetics This Is For You Too
Zane works regularly with diabetic clients who believe intermittent fasting poses too much of a risk.
But as he explains, I dont know of a better way to control diabetes or reverse those symptoms than finding some way to introduce fasting.
Type 2 diabetes is a disease of elevated blood sugar, and intermittent fasting is an efficient way to lower and balance blood sugar levels through better eating strategies.
In my practice, I believe fasting might just be the greatest tool my patients have to improve their glycemic control. As long as its accomplished using a strategic, doctor-guided plan, diabetics may be able to use fasting to eliminate their reliance on medication and reduce the effects of diabetes.
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When We Arrived We Went For A Hike In California’s Ao Nuevo State Park It Was Gorgeous And I Was Feeling Energized And Happy Despite The Fact That I’d Also Worked Out In The Morning And Had Hardly Eaten
Some of the intermittent fasters I spoke to told me that they prefer to workout in the middle of their fast since exercising in that state gives them more energy during heavy bouts of training.
The science doesn’t necessarily support this, however. In one large recent study, scientists reviewed several studies of Muslim athletes. They had been practicing one of the oldest forms of intermittent fasting abstaining from food and drink from sunrise to sunset during the holy month of Ramadan. The reviewers found that as long as the athletes ate the same number of calories and nutrients when they broke their fasts, their athletic performance didn’t suffer or improve during Ramadan.
Still, scientists agree that more research on fasting and athletes is needed.
Is Intermittent Fasting Safe
Some people try intermitting fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis. But intermittent fasting isnt for everyone.
Williams stresses that before you try intermittent fasting , you should check in with your primary care practitioner first. Some people should steer clear of trying intermittent fasting:
- Children and teens under age 18.
- Women who are pregnant or breastfeeding.
- People with diabetes or blood sugar problems.
- Those with a history of eating disorders.
But, Williams says, people not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. It can be a lifestyle change, she says, and one with benefits.
Keep in mind that intermittent fasting may have different effects on different people. Talk to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.
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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 (
- ).
Summary
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.
What Are The Benefits Of Intermittent Fasting
Studies indicate that IF may be effective for weight loss and maintenance in addition to improving markers of metabolic health, digestive function, and circadian rhythm. Other research shows that overall, IF reduces caloric intake, which can help people lose weight, support healthy blood sugar levels, and regulate inflammation. Some researchers have suggested that when IF results in weight-loss it may help support cognitive functions or even help break food addiction.
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What Should I Eat To Break My Fast
When you are ready to start eating after a shorter fast, we suggest that you try not to undo all the metabolic benefits youve gained from your fast. This means staying away from junk food and sugar, instead breaking your fast with low glycemic foods like cooked veggies, berries, or poultry/fish. If youve been doing a longer fast, it is often a good idea to slowly awaken your digestive system with something that is easy to digest, like a smoothie, or a broth/soup.
Day 2 Delay Breakfast
Good morning! You just did a 12-hour fast.
Your last meal was at 7 PM last night, and its now 7 AM. Thats 12 hours. You didnt eat for half a day. Youve balancedeating and fasting to a ratio of 50:50 12 hours of eating and 12 hours of fasting. This is a good thing.
That wasnt so hard, was it? All you had to do was stop eating after dinner. Time flies when youre sleeping!
But now its the morning rush. You need to get out of the house asap or youll be late. So you eat as fast as you can or grab something on the go to eat in the car. But why?
| Delay breakfast today. Eat it when its convenient. Have water, coffee, or tea instead.
Theres nothing extreme about delaying your first meal of the day until its convenient. Like after youve arrived at the office or the kids have been dropped off to school instead of amidst the mad morning rush.
After you get to work, settle in. Check your email, look at your calendar, plan your day. You dont have to sneak in breakfast before or have breakfast while youre doing all this.
- 10 AM. Its time to enjoy your breakfast without the chaos.
- 12 noon. Lunch time. Youre probably not hungry because you just ate. The clock says its lunch time but your body doesnt say so. Its okay to wait to eat until you feel hungry again.
- 2 PM. Youre hungry now, have a nice lunch.
Eat dinner at 7 PM.
Build up on the prior steps: Dont eat after dinner, delay breakfast until 10 AM.
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That Night I Went To Bed Feeling Great About My Self
There was fresh fruit, yogurt, and a plate of whole-grain muffins that looked like they’d been baked that morning. I was tempted, but moved on.
Around 11, I was hungry and decided I’d earned a small cheat, so I added almond milk to my second cup of coffee. It tasted sweet, nutty, and wholesome and after skipping out on s’mores, I didn’t feel guilty.
Choosing A Type Of Intermittent Fast That Is Beyond Your Ability
There are several different styles of intermittent fasting, and the one you choose should suit your lifestyle and your level of experience.
20:4 intermittent fasting
This method is one of the more extreme ones and might not be the best for beginners. It involves fasting for 20 hours and eating in a 4-hour window each day. Trying to eat a lot in such a small window can give you a stomachache if youre not experienced.
16:8 intermittent fasting
This is the most common way to intermittent fast, and its definitely doable for those new to the fasting world. It consists of fasting for 16 hours and eating for 8 hours every day. This allows you to have two meals in your feeding window so its easier to get all of the calories you need.
Its very easy to adjust your fasting time to suit your schedule. Most people choose to have their fasting window start after dinner and last until lunchtime the next day. Depending on your schedule, you might want to skip dinner instead and have your feeding window in the morning and early afternoon. If youre unsure, try both and see which one works better for your schedule and your body.
14:10 intermittent fasting
Even easier to follow than 16:8, this is a good place to start if youre totally new to the intermittent fasting world and youre a little apprehensive. Because you fast for 14 hours and eat in a 10-hour window, its not very different from a normal schedule of not eating for 12 hours at night .
5:2 intermittent fasting
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