How To Get Started On Intermittent Fasting
Generally speaking, there are two major approaches to intermittent fasting: time-restricted fasting and periodic fasting. Regardless of approach, the overall quality of the diet is key, since total calorie intake is generally going to be less than with a conventional eating pattern. That means that every calorie really counts and needs to be nutrient-packed.
What Are The Negative Effects Of Intermittent Fasting
In my own experimentation with Intermittent Fasting since 2014, I have found very few negative side effects with Intermittent Fasting.
The biggest concern most people have is that Intermittent Fasting will lead to lower energy, focus, and the holy crap I am hungry feeling during the fasting period and ruin them.
People are concerned that they will spend all morning being miserable because they havent consumed any food, and thus will be miserable at work and ineffective at whatever task it is they are working on.
The following are my thoughts and experiences, and your results may vary:
Yes, the initial transition from EATING ALL THE TIME, to intermittent fasting MIGHT be a bit of a jolt to your system it was for me.
However, once I got through the transition after a few days, my body quickly adapted and learned to function just as well only eating a few times a day.
Although I fast for 16 hours per day with no issues, the following might help assuage your fears that skipping breakfast will cause your body to eat itself and your brain to implode:
After 48-hours of fasting in a recent study , cognitive performance, activity, sleep, and mood are not adversely affected in healthy humans by two days of calorie-deprivation. Youll be fasting for far less time than that.
So why do I feel grouchy and lethargic when I skip breakfast?
If you eat breakfast every morning, your body expects to wake up and eat food.
Say No To An Intermittent Fasting Cheat Day
Zane doesnt pull any punches on the topic of intermittent fasting cheat days: Im not even sure what the point is.
A cheat day is equivalent to a binge day for most people, but the effects of the binge dont disappear after 24 hours. It can take three or four days to recover from the effects of a cheat day, reign in your cravings, regain your energy and focus, and get back on track.
If your goal is weight loss and youre trying to get somewhere effectively, why throw it all off with an entire meal of something like pizza or a bunch of pancakes? Zane asks. A surge of 1,500 calories of junk during an intermittent fasting cheat day will drive you in the opposite direction of your goals.
But an indulgence is different. A piece of pie or a couple of cookies every once in a while can help you scratch an itch before it turns into a rash that derails you.
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Who Should Avoid The : 2 Diet Or Intermittent Fasting Overall
Although intermittent fasting is very safe for healthy, well-nourished people, it does not suit everyone.
Some people should avoid dietary restrictions and fasting completely. These include:
- Individuals with a history of eating disorders.
- Individuals who often experience drops in blood sugar levels.
- Pregnant women, nursing mothers, teenagers, children and individuals with type 1 diabetes.
- People who are malnourished, underweight or have known nutrient deficiencies.
- Women who are trying to conceive or have fertility issues.
Furthermore, intermittent fasting may not be as beneficial for some women as it is for men .
Some women have reported that their menstrual period stopped while they were following this type of eating pattern. However, things went back to normal when they returned to a regular diet.
Therefore, women should be careful when starting any form of intermittent fasting, and stop doing it immediately if any adverse effects occur.
Start Fast & Easy: The 1: 12 Method
Intermittent fasting doesnt have to be that hard or even restrictive. Start with the popular 12:12 approach: eat for 12 hours a day, then fast for 12 hours a day . This could mean you have your last bite of food by 8 pm and your first bite by 8 am something you may be intuitively doing already. Beginning with the 12:12 approach is a great place to start and build awareness of mindful eating or drinking . As the weeks go by, you can increase your fasting window by 30-60 minutes at a time, allowing your body to adjust slowly with minimal side effects.
Safety And Side Effects
Hunger is the main side effect of intermittent fasting.
You may also feel weak and your brain may not perform as well as youre used to.
This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.
If you have a medical condition, you should consult with your doctor before trying intermittent fasting.
This is particularly important if you:
- Have diabetes.
- Have a history of eating disorders.
- Are a woman who is trying to conceive.
- Are a woman with a history of amenorrhea.
- Are pregnant or breastfeeding.
All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if youre healthy and well-nourished overall.
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.
Here are answers to the most common questions about intermittent fasting.
Dont Set Out For Perfection Set Out With Determination
When starting something new and particularly difficult like fasting, leave perfectionism at the door. There is a huge chance that you may fail at first, so make peace with that possibility. Perfection is unattainable and therefore unrealistic. But determination the ability to pick yourself up and try again is a forgiving and encouraging mentality, and its one you need to have when trying IF!
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May Smooth Your Path To Ketosis
Intermittent fasting may help your body reach ketosis quicker than the keto diet alone.
Thats because your body, when fasting, maintains its energy balance by shifting its fuel source from carbs to fats the exact premise of the keto diet .
For anyone who struggles to reach ketosis while on a keto diet, adding intermittent fasting may effectively jumpstart your process.
Starting With A Less Rigorous Regime
It may be tempting to try to lose as much weight as possible bystarting out with a long fast. However, bear in mind this may notbe the best approach. As weve already mentioned, it can bedifficult to fast for extended periods if youve never done itbefore. If youre used to a high-carb, high-sugar, processed foodsdiet, youll struggle to fast for 36 hours straight off.
If you want to work up to longer fasts once youre used to fasting,you can. However, many people continue to follow their initialplan in the long-term and experience good results.
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How Did I Lose My Weight
I started my fasting lifestyle with 16:8 on weekdays only. Then moved up to 18:6 or 19:5. I didnt think I could bear the thought of missing a weekend breakfast or a breakfast in bed. Gradually over a period of weeks though I started skipping breakfast on Saturdays and then eventually was fasting 18:6 every day. Never say never is my motto! I then easily slid into 20-21 hours fasting every day. I was intrigued to know if I could go a whole day without eating so tried 36 hours once and found it was ok, so did a few weeks of ADF. My work schedule was then quite busy so rather than hunt for food all the time I did a few 3 day fasts and sometimes a 4 day fast. One time I accidentally went to 5 days and thought, wow, thats incredible but Ill never do that again as I felt too bored without food all that time. However, one time the stars aligned and I thought Id try for a 7 day fast which I managed quite easily. Thats when I figured Id reached my goal size – I never usually like to say goal weight because the scales lie and do not always accurately reflect my size. Since then I maintain by fasting anywhere between 14:10 and 20:4 with the odd 40 hour thrown in if Im busy working and dont want to bother foraging for food. Ive never really had any sort of routine in my life and my fasting hours reflect this.
The : 2 Diet For Weight Loss
If you need to lose weight, the 5:2 diet can be very effective when done right.
This is mainly because the 5:2 eating pattern helps you consume fewer calories.
Therefore, it is very important not to compensate for the fasting days by eating much more on the non-fasting days.
Intermittent fasting does not cause more weight loss than regular calorie restriction if total calories are matched (
The 5:2 diet should be very effective for weight loss if done correctly. It may help reduce belly fat, as well as help maintain muscle mass during weight loss.
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Figure Out Caloric Needs
There are no dietary restrictions when fasting, but this does not mean calories do not count.
People who are looking to lose weight need to create a calorie deficit for themselves this means that they consume less energy than they use. People who are looking to gain weight need to consume more calories than they use.
There are many tools available to help a person work out their caloric needs and determine how many calories they need to consume each day to either gain or lose weight. A person could also speak to their healthcare provider or dietitian for guidance on how many calories they need.
A person interested in losing or gaining weight may find it helps to plan what they are going to eat during the day or week.
Meal planning does not need to be overly restrictive. It considers calorie intake and incorporating proper nutrients into the diet.
Meal planning offers many benefits, such as helping a person stick to their calorie count, and ensuring they have the necessary food on hand for cooking recipes, quick meals, and snacks.
Seven Ways To Do Intermittent Fasting
There are many different ways of intermittent fasting. The methods vary in the number of fast days and the calorie allowances.
Intermittent fasting involves entirely or partially abstaining from eating for a set amount of time, before eating regularly again.
Some studies suggest that this way of eating may offer benefits such as fat loss, better health, and increased longevity. Proponents claim that an intermittent fasting program is easier to maintain than traditional, calorie-controlled diets.
Each persons experience of intermittent fasting is individual, and different styles will suit different people.
In this article, we discuss the research behind the most popular types of intermittent fasting and provide tips on how to maintain this type of diet.
There are various methods of intermittent fasting, and people will prefer different styles. Read on to find out about seven different ways to do intermittent fasting.
Will I Get Hungry With Intermittent Fasting
Not really. If you eat the right kinds of food you dont feel that awful kind of hunger that comes from eating low calorie food. My body actually prefers to eat this way now!
I think its also been really good for my skin too. People keep asking what Im doing. Fasting, bone broth, and plenty of healthy fats!
The secret is that you have to eat enough at meals to not get hungry. That is not as much as you probably think it is either.
I advise my clients to add extra vegetables and healthy fat and oils to their lunch and dinner. Once your body starts using its own fat for energy, you really will not get hungry.
In fact, a little hunger will actually begin to feel GREAT. Youll learn that hunger isnt an unpleasant feeling. It truly feels good when it comes on naturally.
Intermittent Fasting For Beginners Explains:
- Why fasting is actually good for health
- Who can benefit from fasting
- The history of fasting
- The various ways to fast: intermittent, alternate-day, and extended fasting
- What to expect when starting to fast
- How to track progress while fasting
- The weight loss effects of fasting
- How to ward off potential negative effects from fasting
We are focussing on following areas:
- Intermittent Fasting
- 30 Days Diet Plan
- & More………..
Discover the possibilities that are open to you with intermittent fasting â¦ take advantage now! You wonât want to miss this opportunity to learn something new and lose weight immediately!
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Examples Of Different Intermittent Fasting Schedules
If youre considering giving fasting a shot, there are a few different options for working it into your lifestyle.
Daily Intermittent Fasting
Most of the time, I follow the Leangains model of intermittent fasting, which uses a 16hour fast followed by an 8hour eating period. This model of daily intermittent fasting was popularized by Martin Berkhan of Leangains.com, which is where the name originated.
It doesn’t matter when you start your 8hour eating period. You can start at 8am and stop at 4pm. Or you start at 2pm and stop at 10pm. Do whatever works for you. I tend to find that eating around 1pm and 8pm works well because those times allow me to eat lunch and dinner with friends and family. Breakfast is typically a meal that I eat on my own, so skipping it isn’t a big deal.
Because daily intermittent fasting is done every day it becomes very easy to get into the habit of eating on this schedule. Right now, you’re probably eating around the same time every day without thinking about it. Well, with daily intermittent fasting it’s the same thing, you just learn to not eat at certain times, which is remarkably easy.
Weekly Intermittent Fasting
One of the best ways to get started with intermittent fasting is to do it once per week or once per month. The occasional fast has been shown to lead to many of the benefits of fasting we’ve already talked about, so even if you don’t use it to cut down on calories consistently there are still many other health benefits of fasting.
How To Start Intermittent Fasting In 5 Non
It’s daunting to start fasting, isn’t it?
- Someone online is poised to finish strong on day 2 of her 3 day fast because shes not even hungry. But instead of getting motivated you say Its only 10 AM and Im already hungry as a ravenous beast, I wont last the whole day, I cant do this today.
- Hunger pangs and cravings were so strong you didnt make it. Its easier to fast when youre fat adapted, the experts say. But that takes several weeks on a very low carb diet and you dont want to wait that long.
- Maybe you havent tried it, but youve thought about it. Oh, I cant do that.
What if there was a calm and confident way to get started? And what if your current abilities were enough?
| Instead of seeing it as another difficult duty you owe to your health, make it a self-experiment.
- Break it down into small but easily doable step-by-step actions that guarantee you will finish,
- observe and analyze what you discover,
- draw your conclusion: Is fasting right for you?
So youre not committing to it, youre here to learn about it. Because like most people, you learn by doing. Doesnt that sound easier already? But
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How Does Intermittent Fasting Affect Hormones & Cells
Whenever one fasts, many things happen to your body on a molecular and cellular level. When one fasts, the body will adjust its hormones in order to make body fat easier to access. In addition to this, cells will change how your genes express and perform repair processes.
Other changes that occur with the body during intermittent fasting are:
- Levels of insulin in the body drop significantly and ones insulin sensitivity makes improvement. Body fat stored becomes more accessible due to a lower insulin level.
- Growth hormone levels skyrocket in the body. How does this benefit you? Well, it has benefits for muscle gain, fat loss, and so much more.
- Ones genes make changes, which relate to disease protection and overall longevity.
- During the fasting process, the cells in the body begin repairing. This especially benefits ones autophagy, which is when cells begin to remove and digest the dysfunctional and old proteins that may have been building up within the cells.
Given the changes with ones gene expression, cell function, and hormone levels, its abundantly clear that intermittent fasting provides a plethora of health benefits.
What Is Clean Or Dirty Fasting
Surprisingly, you can follow a clean fasting schedule or play it out a little bit dirty.
These terms refer to defining what kind of foods break the fast. The clean path defines a zero-calorie approach: you cannot drink or eat anything other than water, plain black coffee, green tea, or any type of herbal tea.
While dirty fasting, you might consume drinks that contain less than 50 calories, such as lemon water, coffee with MCT oil, bone broth, or zero-calorie drinks. You might even enjoy a piece of gum or an occasional mint.
Both of these methods are valid. As a beginner, you might want to start fasting dirty and go clean once you get a handle on your new routine.
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