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How To Choose An Intermittent Fasting Plan

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What Not To Eat After Fasting

Beginners Guide To Intermittent Fasting – 4 Simple Steps To Start – Regenexx

After fasting, you do not want to break your fast with unhealthy foods. It defeats the purpose of fasting as it derails results. After a fast, you want to eat healthy foods. However, not all healthy foods are ideal for breaking a fast, as they can cause discomfort. You want to eat foods that are easily digestible, like protein, non-cruciferous vegetables are hard to digest, avocado, and bone broth. Avoid cruciferous vegetables, lactose, and of course processed foods. After your first meal, you can add some more hard to digest foods to your plate if you like.

Intermittent Fasting Worksat Least For Some People But Which Fasting Schedule Is Best

In this chapter, well take an in-depth look at that question. But first, we must issue a warning.

No single intermittent fasting schedule will work for all people in all situations.

Sorry. We wish it were different.

It would make everything so much easier.

In reality, the effectiveness of any IF schedule depends on the person following it. Well explore that ultimate IF truth throughout this chapter.

In addition to reviewing the top IF schedules, well help you figure out which one will likely work best for you or a client. Weve included specific advice for:

Who Shouldnt Follow An 1: 6 Plan

While IF is generally considered safe for most, there are some people that should avoid fasting:

  • Anyone with diabetes or blood sugar problems
  • People on blood pressure or heart-health medication
  • Anyone with a history of an eating disorder
  • Individuals who are underweight or struggling with weight gain

Always check with your doctor before starting any type of fasting regimen.

  • 18:6 fasting is a more intense fast than other forms of IF, so it can produce longer and greater results.
  • The amount of weight you can lose on 18:6 varies but in one study, people lost almost 9 pounds in 12 weeks.
  • Always check with your doctor before starting any diet plan, including 18:6 IF.

Also Check: Free 28 Day Intermittent Fasting Challenge

Find Out The Perfect Intermittent Fasting Schedule For Your Goals

If you’re new to Intermittent Fasting, the first place to start is determining what your Intermittent Fasting schedule should be. Will a 20 hour fast with a 4 hour eating window work best for you? Maybe a 16 hour fast with an 8 hour eating window sounds more do-able. Or perhaps the 12:12 approach fits your social life better.

Today, I’m sharing a 3 minute Intermittent Fasting quiz to help you better understand which Intermittent Schedule will be best for you and your goals!

What Happens During Intermittent Fasting

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Dr Nirusa Kumaran, Medical Director and Founder of Elemental Health Clinic , told Live Science: One main method by which intermittent fasting can help is by driving a process called ketosis. Ketosis is where our body burns ketones instead of glucose for energy. There have been reported health benefits of going into ketosis such as improving metabolism and reducing inflammation.

Ketosis has been shown to have a positive trend in weight loss and reversal of cardiometabolic syndrome, according to one study in Current Nutritional Reports . As well as fasting, the state of ketosis can be triggered by the keto diet a low-carbohydrate, high-fat diet.

Ketosis is just one of the changes that happens to the body while intermittent fasting. Kumaran adds: Other changes that occur in the body include increased levels of growth hormone which can help with fat loss and muscle gain, improved insulin sensitivity, meaning your blood sugar gets processed quickly and stored fat can be burned for energy, and cell repair mitochondria and cells are shown to repair themselves through a process called autophagy, where effectively damaged cells are removed and replaced with new cells.

Read Also: When Is The Best Time For Intermittent Fasting

Eat Breakfast As Late As You Can

One of the most important parts of an intermittent fasting plan is eating in the right time frame. If youre a morning person, you may want to eat your breakfast at 8 or 9 a.m. If youre a night owl, try to eat breakfast as late as possible. You can eat foods that keep your stomach fuller for a long time when practicing intermittent fasting.

Here Are Seven Intermittent Fasting Plans That Many People Use To Reach Their Health Goals:

5:2 The 5:2 Plan allows you to eat normally five of the seven days of the week, with two of the days you restrict your calories to eating only 500 to 600 calories. The types of calories consumed matter as much as the number of calories for this plan.

12:12 This is your standard overnight plan and is another time-restricted window but a little less restriction. With this one, you only eat during a 12-hour window and fast for the other 12 hours. This plan is a little bit easier for beginners.

16:8 The 16:8 plan is a time-restricted fasting plan that allows you to eat during a certain window every day. In this general plan, you would fast for 16 hours and only eat during the other 8 hours of the day.

Eat-Stop-Eat The eat-stop-eat intermittent fasting plan has you fasting for one or two 24-hour times during the week. Once your fast is over, you continue to eat responsibly without binging and eating healthy, nutrient-dense foods.

4:3 The alternate day intermittent fasting plan requires you to fast every other day while eating normally during the non-fasting days.

The Warrior Diet This fasting plan has you fasting or eating less than you normally would over a 20-hour window and eating one large meal within a 4-hour window. Eating less during fasting means eating raw fruits and vegetables or zero-calorie beneficial fluids like green tea.

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How Long After Starting Intermittent Fasting Will I See Results

You can see results definitely within 24 hours of starting your intermittent fasting. The longer you are fasting the more likely you are to see the results. I would even suggest starting your week with a 24-36 hour fast to kick your metabolism into high gear. You are not only going to lose weight your mental clarity will be much better along with your digestive system among many other benefits.

Results vary from person to person depending on their genetics, metabolism, body type, age, health status, lifestyle habits, etc. The best way to know how much weight you should lose during IF is to measure your waist size. If you want to lose fat and get lean, then you should start losing 1 pound per week. You can use this calculator to calculate how many pounds you should lose every week if you want to lose 10% of your total bodyweight.

The amount of weight loss depends on several factors such as your current weight, height, gender, metabolic rate, activity level, diet plan, exercise routine, stress levels, sleep patterns, etc. A good rule of thumb is to lose one pound per week. This means that if you weigh 200 lbs , you would lose 50lbs in 6 months. However, some people may lose less than 5 lbs per month while others may lose up to 20 lbs .

If you follow these guidelines, you should lose around 0.5 1 lb per day.

Recommended Reading: Whats The Purpose Of Fasting

Works Well With A Nutritious Whole Foods Diet

Eating Schedules + Intermittent Fasting | How To Determine Your Ideal Fasting Window

Because intermittent fasting is focused more on when rather than what you eat, its generally easy to implement in conjunction with your current diet.

You wont necessarily need to buy any special foods or diverge much from what you typically eat.

If youre already content with the state of your current diet but looking for other ways to continue boosting your overall health, fasting might be something you want to explore.

For example, intermittent fasting might work particularly well for someone who wants to pair it with a resistance training program and a high protein diet .

Still, this isnt meant to imply that what you eat doesnt matter. Theres no doubt that youll reap the most benefits from intermittent fasting by eating a variety of nutritious foods and limiting ultra-processed foods during your eating window.

SUMMARY

Intermittent fasting is often used to manage weight and metabolic health. The eating routine might help lower blood pressure, blood sugar, and blood fat levels. For some people, it also works as part of a healthy long-term diet pattern.

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Intermittent Fasting And Weight Loss

If youre keen to try intermittent fasting as a weight loss plan, you understandably want to know if it delivers! The evidence is fairly compelling at this point:

Intermittent fasting can help you lose weight.

Plenty of research backs this up. This one, for instance, found that IF can create a 38% weight loss over 324 weeks. Not bad!

An intermittent fasting plan can help you reshape your body too. Its been shown to preserve muscle mass better than traditional calorie-restricted diets, and to reduce waist circumference , by around 47%.

Well be up front with you here, IFs weight loss results are on a par with regular calorie-controlled diets. But, if youve tried that method till the cows come home yet never found it to work that well for you, IF could be worth a punt.

The science also shows us how intermittent fasting generates such steady effects on weight and fat loss, by:

When youre following a fasting plan, you are burning more calories and eating less calories, and there are natural built-in mechanisms to the fasting process that support you to do this well.

Intermittent fasting isnt really a diet plan, but if it was one, itd be the diet that lends your body a hand and says Hey, let me help you out here!.

Where To Learn More About Intermittent Fasting

Would you like to access the full 21-day Intermittent Fasting plan and get a detailed 16/8 Intermittent Fasting guide? Also, receive Intermittent Fasting food list, learn more about Intermittent Fasting and have somebody help you to implement it to your life successfully?

Join our 21-Day Intermittent Fasting Challenge and get all the information you need in one place to successfully master the intermittent fasting lifestyle. And finally, lose that weight youve been dreaming of!

Wait no more and sign up to the 21-Day Intermittent Fasting Challenge here.

I recommend starting here to learn more aboutthese types of fasting which are the MOST popular, starting with 16/8 Fasting,click on these guides below to learn more:

Disclaimers:

In some articles, we include products we think are useful for our readers. When you buy through these links on our site, we may earn an affiliate commission at no cost to you. Read more here.

Information on this document and our website is for educational and informational purposes only. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.

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Who Should Not Try Intermittent Fasting

Not everyone should try IF. A few groups who shouldnt: women who are pregnant or trying to become pregnant , those taking diabetes medication , or anyone who takes multiple medications , Kumar says. Also, if you have a history of eating disorders, introducing periods where youre not allowed to eat can put you on a dangerous path toward a relapse.

Know that IF has some side effects. You may be cranky hanger is real during fasting periods because low blood sugar can mess with your mood. You also still need to have a healthy diet when you do eat. One thought is that it would be difficult to make up a calorie deficit if you fasted for two days, but in our society with access to calorie-dense items, you could probably do it, Kumar says. Focus on balanced, nutrient-packed choices, like fruits, vegetables, lean meats, legumes, and whole grains . Expect that for the first couple of weeks you may deal with lower energy, bloating, and cravings until your body adjusts, Shemek says.

Do Prepare In Advance

Intermittent Fasting Plan Template

Prepare your home, workspace and personal devices before you start your intermittent fasting schedule. You want to keep your daily spaces free from tempting snacks, set an intention and write it down so you remember why you started the fast, and get some tools to make it easier for you.

For example, you can create a spreadsheet or calendar update with your fasting schedule, blocking out your fasting days from big socializing events. You can let close friends know, so you can all book activities that either match the schedule or fall on “eat days” so that everyone is happy.

Prepare mentally knowing you’re rejuvenating, boosting your immune system, clearing your gut and dropping unwanted fat.

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Eat Stop Eat Fasting Diet

  • Fast for 24 hours twice per week, and eat normally the other five days.
  • During normal eating days, eat nutritious foods.
  • You can still eat something every day. Eat at 7 a.m. on Friday, begin your fast at 8 a.m. and eat again after 8:00 a.m. on Saturday.

Based on the experience of author Brad Pilon, the Eat Stop Eat fasting diet allows you to follow normal eating patterns most of the week. Fasting for 24 hours twice per week creates a calorie deficit and can help kickstart ketosis. However, a 24-hour fast is an extended period of time, and you should speak with your healthcare provider before trying longer fasts.

More Diet Tips From Bulletproof

Erratic Anything Goes Hunger

This becomes a broad category open to massive interpretation, unless you really learn to listen to your body. Basically, you eat when youre hungry and abstain when youre not. You dont just eat because its lunchtime, for example.

Proponents of this type of fasting suggest5 eating sensibly most of the time, eating nothing for an extended period every now and then, and indulging occasionally.

This “anything goes” IF perspective works best when a health care professional custom-designs a plan for you rather than you whimsically deciding when to eat or not.

Its flexibility, however, becomes ideal during vacations and other occasions when you know youll eat less-than-healthy foods.

Also Check: How To Intermittent Fasting 16 8

What Is The Best Intermittent Fasting Plan For Beginners

The best intermittent fasting plan for beginners is DEFINIELTY crescendo intermittent fasting because you dont have to fast for very long.

In fact, you may already be doing it without even realizing it. If you stop eating a few hours before bed and sleep 8 hours, you would have already fasted for 12 hours or gotten real close to it by the time you wake the next day.

Choose Your Intermittent Fasting Plan

BEST Plan to Build MUSCLE with Intermittent Fasting – Complete Guide

As a beginner, youre free to play around with various intermittent fasting schedules to find the one you like best.

Lets look at how each one works.

Intermittent fasting 16/8

On a 16/8 fasting schedule, you alternate between 16 hours of fasting and an 8-hour eating window.

This method simply extends the timeframe of the natural daily fast that happens when youre sleeping. You dont need to count calories, and you can set up the 8-hour eating window any way you want .

The warrior diet

The warrior diet is a 20-hour fast, followed by a 4-hour eating window.

Youve probably done it once or twice by accident in your life, like that time you went to your friends wedding and the food didnt show up for hours .

But as a daily approach? Whether you could eat enough in that 4 hour window to satisfy all your nutritional needs is questionable. Were not gonna lie its a tough intermittent fasting schedule to start with for beginners.

The 5:2 diet

The 5:2 diet is a fasting plan where you eat as you usually would 5 days per week and eat just 500/600 calories on the other 2.

For some people, its easier to restrict calories on just two days per week, compared to a daily fasting schedule like 16/8. But for others, a whole day with only 500/600 calories to bolster them causes too much hunger, fatigue, and stress.

Eat Stop Eat

Eat Stop Eat means eating as you normally would on day 1, then fasting until dinner on day 2. Youd eat at least one full meal every day .

Alternate day fasting

Read Also: How To Get Fasting Glucose Down

The Benefits Of 1: 6 Intermittent Fasting

Over time, the benefits of intermittent fastingwhether youre doing 18:6, 16:8, or another planmay be far-reaching and varied, including, potentially:

  • Reduced cravings
  • Lower risk of disease

The benefits of an 18:6 fast are attained a little faster than some of the other types of fasting, says nephrologist Jason Fung, M.D., a world-leading expert on intermittent fasting and low-carb diets and author of The Obesity Code. 18:6 fasting is a more intense fast, so it can produce longer and greater results.

The idea is simply to give more time in the fasting state, says Fung. Just like 18:6 is more advanced than a 16:8 or a 14:10 fast, Its easier to implement into a regular day and gives structure to the eating schedule.

18:6 intermittent fasting can prevent, treat, or reverse , says Bowden, who is a weight-loss expert and creator of Meta-Fast.com. In my opinion, insulin resistance is the biggest metabolic pandemic of our time. 88 percent of Americans have some degree of it and it underlies every major chronic disease, including all the co-morbidities for covid-19, says Bowden.

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