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How To Get Started Intermittent Fasting

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What’s The Best Way To Start And Break My Fast

How to Get Started with Intermittent Fasting

Before starting your fast, eat a high-fiber meal with a good amount of healthy fats, protein, and carbs. This will help keep you full and minimize cravings.

To break your fast, eat a meal filled with veggies and protein. Eating carbs and fats at the same time can spike insulin levels and affect results, so try to incorporate low carb veggies in your first meal instead of pasta or bread.

It also depends on how long your fast is. If you’re doing a 24 hour or extended fast then break your fast with something small like a broth and veggies.

Intermittent Fasting Is A Very Powerful Weight Loss Tool

People who are looking to lose weight are most likely to attempt intermittent fasting. Intermittent fasting, which makes you eat less, can result in a reduction in calories. Intermittent fasting also affects hormone levels, which can aid in weight loss. It increases insulin levels and decreases growth hormone levels.

These hormone changes can cause a short-term fast to increase your metabolism rate by 3.6-14%. Intermittent fasting helps you lose weight by changing the calorie equation. Intermittent fasting has been shown to be very effective in weight loss.

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This eating pattern was found to cause weight loss of 3-8% over the course of 3-24 weeks in a 2014 review . The same study also showed that people lost an average of 4-7% of their waist circumference. This indicates that there is a significant reduction in harmful belly fat, which builds up around your organs, and can cause disease .

Another study found that intermittent fasting results in less muscle loss than continuous calorie restriction. It is important to remember that intermittent fasting reduces calories and is the main reason it has been so successful. You may not lose weight if you binge eat large amounts of food during your eating times.

SUMMARY

Intermittent fasting can increase metabolism and help you eat fewer calories. This is a great way to lose weight and even belly fat.

You Can Increase Cognitive Function

There have been animal studies on intermittent fasting and how it can have a positive effect on your cognitive health, which helps to promote brain and memory functions. You can actually reduce your risk for brain-related illnesses like dementia and Alzheimers disease with both a healthy diet, and diets like intermittent fasting.

Studies were performed at the Laboratory of Neurosciences at the National Institute of Aging on this very subject.

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Is Intermittent Fasting Safe

From everything I have read, it seems very safe. Like I said before, we naturally fast at night.

All you are doing to improve your fat-burning and body healing functions is extending the fast to give your body more time to get into the fat-burning and healing modes. This usually takes 10-12 hours to get started.

Ideally, you are still eating plenty of healthy nourishing foods during the period of day when you are eating.

While I discovered intermittent fasting by accident, I have stuck to it by intention.

Now mainstream doctors and health studies are praising its benefits. It might seem to be the newest diet fad of the day, but I believe that it is more than just a fad. In fact just this past week, the Wall Street Journal had a big article claiming that it was REAL not a fad.

I just finished a book called the Obesity Code and this book claims that intermittent fasting might be the only way to reverse obesity too.

But as I mentioned at the beginning of this post, intermittent fasting is not safe for every person, so check with your doctor first.

Can You Do Intermittent Fasting And Keto Together

How to Get Started with Intermittent Fasting

As you know, Im a huge fan of Keto and have been following the Keto lifestyle for a little over a year now. Most people I know that eat the Keto way also combine it with Keto and Intermittent Fasting. Its worth noting that Intermittent Fasting keeps your metabolism high while helping you gain muscle. Keto can help ease the hunger pangs you may feel during your fasting. Read more here.

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Improves Insulin Sensitivity And Blood Sugar Levels

Insulin serves as the storage hormone for carbs, protein, and fats. Carbs and fats are your bodys preferred source of energy.

During a fast of 24 or more hours, glycogen the storage form of carbs is depleted and insulin levels are reduced. This allows your body to burn mostly fat for energy, making stored body fat more available for use (

21 ).

As 48-hour fasts should only be done 12 times per month, they may be best for individuals who would prefer to fast less frequently but still want to lose weight.

Summary

Fasting for 48 hours may boost your health by promoting weight loss, improving insulin sensitivity, and reducing inflammation. It may also help you live longer by delaying cell aging.

Relax You Can Still Drink Your Coffee

I know what youre about to ask with a hint of panic in your voice: I can still drink coffee while I fast, right!?

Yes! Luckily for coffee drinkers everywhere, our favorite morning ritual doesnt boost your blood sugar or disrupt your fast.

If you cant stomach the idea of black coffee, then yes, its okay to add some creamer but not too much! Keep in mind that your body will have to burn through the fat in the creamer before it can get back to burning your stored fat.

What about coffee drinkers who need to mask its bitterness with a sweetener? Zane warns against all-natural sweeteners, including cane sugar, honey, and agave. Its true that theyre natural sugars, but they immediately send blood sugar and insulin levels surging. This in turn kicks your body out of its fasting period altogether.

If you need a hint of sweetness in your coffee, stick to a small dash of Stevia. Most artificial sugars are dangerous because they stimulate cravings and trick your digestive system into preparing for sugar that isnt coming. This is highly disruptive to the fat-burning process that fasting is meant to achieve.

Overall, the question of coffee boils down to your goals. If youre on a mission to lose 50 pounds, adding cream to your morning brew could slow your progress. But a sweetened cup of coffee is much better than a slice of cheesecake! Its all about balance.

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Intermittent Fasting Tips For Success And How To Start

When starting a new healthy habit, it’s important to think about what challenges you may face or barriers that may arise during the process.

This is actually a crucial step in planning SMART goals, a common tool used by health coaches to help clients set achievable goals that last long term. When it comes to intermittent fasting there are a few common challenges or questions that tend to arise:

  • What do I eat during my non-fasting period?
  • What happens if I feel dizzy or nauseous?
  • Is intermittent fasting safe?
  • How long should I intermittent fast for?

Drawbacks To Intermittent Fasting

16:8 Intermittent Fasting – EVERYTHING You Need to Get Started

If you have an addictive relationship with food and you struggle with portion control, you may struggle to get the Intermittent Fasting down. Track your calorie intake in your meals to make sure youre not overeating, if youre worried about that. If you skip breakfast, you might be so hungry from this that you OVEREAT for lunch and this can lead to weight gain. Again, the important thing here is that with Intermittent Fasting you are eating fewer calories than normal because youre skipping a meal every day.

Also Check: How Many Calories Intermittent Fasting 16 8

Frequently Asked Questions About Fasting

  • What can you drink while fasting?

Generally, you can drink plain water, unsweetened coffee, and various teas. If youre not sure if you can make it, you can try dirty fasting and enjoy drinks that contain less than 50 calories during your fasting windows, such as water with lemon or bulletproof coffee.

  • Should you mix intermittent fasting and exercise?

Combining fasting with exercise is generally a great way to boost your metabolism and improve your overall health. Everyone should increase their heart rate for 150180 minutes per week or about 30 minutes per day to stay healthy. However, if youre trying more strict fasting regimens such as the Warrior diet, you shouldnt train too hard.

  • What is dry fasting?

Dry fasting is a dangerous practice that eliminates not only food but also water from your diet. It isnt recommended for most people, as dehydration raises multiple health issues.

  • What can you eat or drink while on intermittent fasting?

Fasting works best if you follow a balanced, high-quality diet. You can achieve it by following a simple proportion. Half of your daily food intake should include non-starchy vegetables, a quarter of it lean protein, and the final bit should consist of whole grains or starchy vegetables. You can easily follow it if you visualize this proportion on your plate.

  • Can you chew gum while fasting?
  • Can you drink green tea while on intermittent fasting?
  • How to gain muscle while intermittent fasting?

Key Takeaways:

Will I Lose Weight

Most likely.64 If you have weight to lose, it is extremely likely that you will lose weight if you do not eat.

In theory, its possible to eat more after fasting, of course, cancelling out the weight lost. But studies generally show that most people tend to eat significantly less overall.65

I call intermittent fasting the ancient secret of weight loss because it might be one of the most powerful dietary interventions for weight loss, yet it has been mostly ignored by doctors and dietitians for a long time.66

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There Is Interest In Whether Autophagy Can Increase The Lifespan Of Whole Organisms Though So Far This Has Only Been Replicated In Animals

There is interest in whether autophagy can increase the lifespan of whole organisms, too though so far this has only been replicated in animals, like 1mm-long nematode worms and mice, and not humans . Until there are longitudinal studies of human intermittent fasters, it is too soon to say that it will extend our lifespans.

But, other animal studies have linked autophagy to improvements in immune system memory. The fact that autophagy is essential to maintain cell health has also generated interest in its role in cancer suppression. There might be more reasons than increasing lifespan to take interest in autophagy.

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For most of us, autophagy occurs in our sleep, but it is also brought on by exercise and starvation. Could controlled fasting help to trigger it?

Unlike calorie-restrictive diets , the purpose of intermittent fasting is to increase the amount of time between the last meal of one day and the first of the next. This could help to promote autophagy, but to understand how we should look at what happens to us after we eat.

Eating even a small bite before bed extends the “fed state”, meaning you may never achieve ketosis before your next meal

When you stop eating at 19:00 you will still be in the fed state until 22:00 because you will still be digesting nutrients, says Clarkson. Any carbohydrates in your diet will give you a nice supply of glucose, our premium source of fuel, for a few hours.

Find Something That Sticks With Your Schedule

How to Get Started with Intermittent Fasting

Choosing an eating window that falls during your hectic workday, when grabbing food is tricky under the best of circumstances, isnt exactly ideal. Thats why Lori recommends that you find something that sticks with your schedule.

I like having dinner with my family. So I normally break my fast around 4:30,she says. Still, shes flexible around her fasting when she needs to be. I allow my schedule to be lenient when there are celebrations or lunch with friends, she says.

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My Personal If Schedule

I wake up early around 5-6am every day and make a regular cup of tea. By 8 or 9am though, I need a little something to get me through, so I make my Bulletproof Chai Tea . The first cup though I dont add in the Coconut Vanilla Creamer because of the carbs, but I do add the collagen peptides and Bulletproof Brain Octane Oil in it. Then around 11am, I make it just like the recipe. Its so good! Typically, I only eat one meal a day. I work from home, so I tend to make a big lunch around 12 or 1pm. Then around 4 or 5pm I have a half an avocado. If Im still hungry, I usually will heat up any leftovers I have and add them over a few handfuls of kale and arugula. I have berries in the fridge for a sweet snack too. By 6-7pm I am done eating for the day and am full.

I also have found that if one night I have a couple glasses of wine or beer, then I will fast until about 4 or 5pm the next day. Emptying out the stomach helps to alleviate the stress that alcohol puts on the body. I do the same if I inadvertently have too much caffeine one day, I fast for 24 hours to get rid of it.

Combining Fasting With The Keto Diet

The main difference between fasting on any diet and fasting while on keto isnt complicated: when you break the fast, youll only eat ketogenic diet foods. This is great because youll be able to maintain ketosis and its benefits even when you do eat food.

Keep in mind:

Make sure youre still staying within your macros for keto and eating enough calories for the day during your eating periods.

Fasting itself isnt enough. Its also important to combine it with good nutrition, enough sleep, and work on reducing stress. But thats why its so powerful when combined with a ketogenic diet and wholesome high-fat foods.

If you find fasting difficult, you may want to try becoming keto-adapted first before jumping right into fasting. When your body is still dependent on glucose, its a safe bet youll get hungry much faster, which will make it harder to stick with your fasting schedule. But once youre in ketosis using ketones for energy, fasting will feel more natural.

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Use The Rhythms Of Fasting To Schedule Lunch And Dinner

Youve heard enough youre ready to dive head-first into the wonderful world of intermittent fasting. So when, exactly, can you eat?

The simplest approachis skipping breakfast, having coffee or tea, Zane outlines. If your goal is weight loss, eat a low-carb lunch and dinner.

Your first meal of the day takes place after your fasting window ends, which means all of your eating occurs in a compressed window of about six to eight hours.

Thats give or take. Make it work with your schedule. If its six hours, great. If it has to be nine one day, dont beat yourself up, Zane emphasizes.

Thats the beauty of intermittent fasting: theres no right or wrong. Its one tool to improve your health in whatever way makes sense with your routine.

If Zane could recommend an ideal intermittent fasting schedule, heres what hed suggest:

  • Stop eating after dinner
  • Skip breakfast, enjoy your black coffee or tea, and fast until noon
  • Break your fast with a low-carb lunch
  • If you need a snack, make it light
  • Enjoy a healthy dinner, then start the fast again

Once you feel comfortable with the rhythm of intermittent fasting, you can experiment with extending your fast until 1:00, 2:00, or 3:00 instead.

Intermittent Fasting Is A Popular Trend In Health And Fitness

How To Get Started Intermittent Fasting

Intermittent fasting is a popular trend in health and fitness. It is being used by people to lose weight, improve health, and simplify their lives. Numerous studies have shown that this supplement can improve your brain function and prolong your life. This guide is for beginners to intermittent fas.

Read Also: How Successful Is Intermittent Fasting

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.

Any Tips For An Intermittent Fasting Beginner

The more wholesome, nutritious and healthy your diet is, the less hunger you will experience while fasting. It seems that prior to starting your fast, if you have lots of empty carbs like bread, potatoes, chocolate, chips, sweets, cake or alcohol, you tend to be hungrier during your fast the next day – so keep an eye on that. Protein and fats are more likely to see you through your fasting hours a lot easier.

You may have already, or you will soon hear about other things which you can have during your fast. Sometimes they are referred to as Dirty Fasts or other terms. I want you to IGNORE all that. You might hear that bone broth is ok, apple cider vinegar is ok, cream in coffee is ok, stevia or monkfruit is ok, diet coke is ok. DONT LISTEN TO THAT – JUST KEEP ON WITH THE CLEAN FAST. Dont ask me why – just do – its magic ok. Ive seen and heard of thousands of people saying their fasting results improved dramatically once they started CLEAN FASTING so just dont even think about not doing it.

Watch some fasting videos, listen to podcasts, read some books – especially when you are fasting and want to cave in and eat. Watching or listening to people talk about the benefits of fasting or if you see other peoples before/after photos it can be motivating to encourage you to fast a few mores minutes or hours. Here are few which I have read and can recommend :

The following are from Mighty Ape which is a New Zealand based shopping site:

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