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Intermittent Fasting Rule #: After A Rough Day Or Weekend Fast And Rest
Did you screw up? Did you fall off your diet?
Try to see how long you can go on water. Let your body rest. Dont beat yourself up over your mistakes. Try to recover by letting your body process the food.
Youre going to mess up. You dont have to punish yourself. Treat yourself to the gift of nothing. Do nothing. No detoxes. No fat burning supplements.. Not fit tea. Nothing. Drink water and try to keep your mind occupied. Catch up on your sleep. Its amazing how refreshed you can feel after a solid rest and fast.
Use Tricks That Will Make Your Fasting Window Easier
Heres the deal; when people first get started with intermittent fasting its very common that they experience hunger, lightheadedness, headaches and other weird feelings during the fasted window. This is usually because the sudden change in bigger separate sympathetic and para-sympathetic nervous system activity.
These feelings will go away within 1-2 weeks for most people. Now with that said, there are a few tricks that can effectively reduce these bad feelings during your fasted window, and further improve your fasting experience as you become more used to it as well.
In the post;8 Intermittent Fasting Tricks Thatll Make Your Fast Feel Like a Breeze I covered the best strategies for making the fasting window downright easy and enjoyable. To avoid repeating myself heres a short list of the tricks that you can use yourself:
Recommended Reading: How Much Weight Can I Lose With Intermittent Fasting
What Are The Possible Side Effects
There can be a number of possible side effects of intermittent fasting.40 Heres what to do if you encounter them:
- Hunger is the most common side effect of intermittent fasting. This may be less of an issue if youre already on a keto or low-carb, higher-fat diet.41Learn more
- Constipation is common. Less going in means less going out. However, keep in mind this is a normal response to eating less. It is not a concern and shouldnt require treatment unless you experience significant bloating or abdominal discomfort. Standard laxatives or magnesium supplements can be used, if needed.
- Headaches are common and tend to disappear after the first few times on fasts.42 Taking some extra salt often helps mitigate such headaches.43
- Mineral water may help if your stomach tends to gurgle.
- Other possible side effects include dizziness, heartburn and muscle cramps. Learn more
A more serious side effect is the refeeding syndrome. Fortunately, this is rare and generally only happens with extended fasts when one is undernourished.44
Since most of these side effects are manageable, they do not mean you have to stop your fast. However, if you truly feel unwell, are excessively dizzy, profoundly weak or have other severe symptoms, then you should break your fast.
Just remember to go slowly when you break it and prioritize fluids and salt . And of course, if the symptoms persist, see your doctor immediately.
At Precision Nutrition Were Big Fans Of Something Called Outcome
It involves making decisions based on results and data.
When it comes to intermittent fasting , we use outcome-based decision making to help clients figure out whether a specific intermittent fasting schedule is right for them.
The key feature of outcome-based decision making: Experiments.
These experiments are nothing fancy. If you explored the scientific method in science class, then you probably already have an idea of how to do one. Either way, well walk you through the process below.
And if you still feel unsure, consider getting coaching. A coach is much more able to take an objective view, consider the data neutrally, and offer you appropriate feedback on what to do next.
How Much Weight Loss Can You Expect In A Month On Intermittent Fasting
Many factors go into how much weight you actually lose on intermittent fasting. Weight loss will depend on your current weight, metabolism, what you eat, and your activity levels. Obviously, if you follow a healthy eating pattern and exercise every day or a few times a week, it will help you shed weight faster.;
Intermittent fasting may enable you to lose between 0.51.5 pounds a week. In 4 weeks, you could lose anything between 26 pounds.;
You Are Not Eating Enough Food
Though it might sound counterproductive, you need to eat well during your eating window.;
Intermittent fasting does not mean starvation and you can continue with your normal diet.;;
When you are not getting enough calories during your eating window, chances are that you will eat a whole lot more during your next window.; That is because of the uncontrollable hunger that you will feel.;;
Also, starving yourself might cause your body to store more fat long-term.; Your body notices that you are going for extended periods with little or no food and to ensure that you have a reliable energy source during such periods, your body stores the extra food you eat as fat.;
So, instead of burning energy from your meals, your body begins to conserve energy.;
Calorie counting could help you ensure you are getting sufficient fuel for your days activities.
Read Also: Can You Get Into Ketosis By Fasting
Do We Need Intermittent Fasting Rules For Weight Loss
Intermittent fasting sounds very simple. For example, standard 16/8 intermittent fasting has just two rules:
- No breakfast
- No snacks
But even simple concepts hide complex relationships.
Youve probably read about countless intermittent fasting success stories. Youve done your research, tried things out, and still arent convinced?
To achieve lasting success with intermittent fasting, it comes down to supposed subtleties.
Thats why this article sets up rules for intermittent fasting that get to the heart of all the essential basic principles. If you dont know this basic information, you will find yourself disappointed over and over again.
In addition, people need clear rules that they can always keep in mind to bring the necessary continuity into their daily lives.
What To Eat When Your Fast Finishes
This might seem counterintuitive to a protocol centred on fasting, what you’re eating during the non-fasting period is equally as important, too.
‘If you consume lots of high-calorie or processed foods during the time in which you do eat, the positive effects of fasting can be lost,’ explains Huntriss. ‘It’s crucially important to focus on what you are eating to make sure you nourish your body adequately to prevent any nutritional inadequacies in your diet and reduce the risk of health issues.’
Huntriss recommends focusing on whole, nutrient-dense foods, such as:
- Lean protein
To work out how many calories your body needs and from which foods specifically, peep our handy macro guide. It’ll help calculate your BMR how much food your body needs to exist and then show you how to tweak that number depending on your activity levels and goals.
Once you know how much to eat, you can mould your daily food around whichever intermittent fasting routine works best for your schedule.
Psssst! Peep this for the full breakdown of how to calculate your macros.
Also Check: Can You Eat Anything While Intermittent Fasting
How To Do Intermittent Fasting Right
Ready to reset your body with intermittent fasting? The IF plan itself is simple, with no complex meal manipulations, food substitutions or rules; you just dont eat for a set number of hours. You can approach the eating and fasting cycle in a variety of ways.
One of the most popular, and easiest to follow, is time-restricted eating. This limits your food intake to a set number of hours. So, for example, on the typical eight-hour plan, youd stop eating at 8 pm and have your next meal at noon the following day. Some plans also use alternate-day fasting eating normally for one day, then fasting the next or two-day fasting, followed by five days of eating normally.
Intermittent fasting doesnt dictate what kinds of foods you eat, so its one of the most flexible plans youll find. Its able to accommodate a variety of diets. You can try IF whether youre trying vegan, gluten-free, Keto and other diet options. But, because there are no restrictions on foods or calories, its tempting to binge, especially if you havent eaten for 16 hours or more. If you try to game the system scarfing down cheese puffs and ice cream in your eight-hour eating window, for example you wont get the results youre looking for.
Want to learn more about intermittent fasting and its plentiful potential? Keep reading:
Can I Exercise When Intermittent Fasting
This is a definite yes. Some will choose to exercise on non-fasting days if they are doing the Alternate Days Method. Others will work out during a fast because of the benefits of building lean muscle mass. Ideally, the best time to exercise is according to how you feel and what you are used to. Personally, I almost always work out during my fast.
Also Check: Is Fasting Necessary For Psa Blood Test
Realistic Weight Loss Numbers
If you do intermittent fasting properly, which means that youre also fat adapted and youre metabolically flexible, its not unusual to lose an average of 1.5-2 lbs of fat every week. Some people lose more. So you want to focus on fat loss, not weight loss.
If you give it 12 weeks or three months for example, at 2 lbs of fat loss per week, thats 24 lbs of body fat gone forever. Thats life changing.
If you dont know what losing 25 lbs of fat looks like, heres one of my other students. She lost exactly 25 lbs without exercise because she did everything else right. Thats how effective intermittent fasting can be if you do it properly which means that you prioritize on getting fat adapted and youre metabolically flexible.
As always, if this was helpful, share it with a friend who could benefit from it as well!
The Common Mistakes In Intermittent Fasting
Mistake 1: Not eating enough fat
Fat helps sustain your blood sugar and its going to prevent the ups and downs of whats called reactive hypoglycemia. Its like your pancreas pulls one way while your cortisol pulls the other way which is not the best thing for your hormones. So again, blood sugar comes up, insulin comes up. Then blood sugar goes down, and adrenals come and pushes it back up. Definitely not the best combo. Thats why healthy fats are good. So one of the things that you get with the fast is youre not eating. And when youre not eating, youre not pumping out insulin.
So insulin comes out most with carbohydrate, it comes out a little;bit with protein, but very little with fats. So when you see people saying fats are bad for diabetes, they are typically talking about fettuccine alfredo a whole bunch of fat with a whole bunch of carbs, right. But if were focusing on fat by itself, healthy good sources of fat like coconut oil or avocado, then youre okay as long as youre not ;adding a whole bunch of sugar and carbs with it.
Mistake 2: Not eating enough calories
Mistake 3: Having hormonal issues
So again, get your hormones dialled in. If you have an active gut issue, autoimmune issue, adrenal issue or male or female hormone issue, you want to get that fixed first. So if you need help with that,;to schedule a consultation with myself.
So this is Dr. J signing off. I hope you enjoyed this post!
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What Happens During Intermittent Fasting
To understand IF, you have to first understand what happens when you eat.
âInsulin is a hormone thatâs released when we eat, but it isnât meant to be released all the time,â Tello says. âIntermittent fasting is simply letting your insulin level go down to basically normal so that you unlock your fat stores. So nobodyâs going to lose any weight unless they get that insulin level down. Which is why eating very small meals throughout the day doesnât really help with weight loss.â
“People did not have KIND bars.”
Waiting a bit longer than usual between meals is totally normal, she says, despite what societal cues tell us.
âHistorically, we didnât have access to things like snacks even up until a hundred years ago,â Tello says. âPeople did not have KIND bars. People, nowadays, keep food in their glove compartments, for Godâs sake. Itâs like people canât stand to be even a little bit hungry for a second. Thatâs not normal, thatâs not healthy.â
, Ph.D., a professor of neuroscience at the Johns Hopkins University School of Medicine and former chief of the Laboratory of Neurosciences at the National Institute on Aging, compares how fasting affects the body to the way exercise does.
Level Of Effort: Hard
Limitations: Its not easy to skip most of your calories a few days a week and rely mostly on water, coffee, and tea to keep you feeling full. Youll need a balanced meal plan to eat in moderation on your so-called “feast” days, despite their name. You can indulge in a treat occasionally, but that’s about it if you want to see results.
Cooking and shopping: You can continue your regular cooking and shopping, as long as you stick to mostly healthy foods.
Packaged food and meals? No.
In-person meetings: No.
Exercise: How much you exercise is up to you. But obviously, youre not going to have a lot of energy for that on your fasting days. The creators of the Every Other Day diet studied people doing cardiovascular exercise while on the alternate-day fasting plan and found that they were able to maintain muscle mass while fasting.
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It May Decrease Inflammation
Inflammation caused by oxidative stress is thought to be the cause of many diseases, such as heart disease, diabetes and certain cancers .
Studies have demonstrated that intermittent fasting may be an effective way to reduce inflammation in your body.
One study in 34 healthy men found that the 16:8 intermittent fasting method decreased levels of TNF- and interleukin 1 beta , substances that promote inflammation .
Another study in 50 people found that those fasting for the Muslim holiday of Ramadan had significantly lower levels of the inflammatory markers IL-6, C-reactive protein and homocysteine, compared to non-fasting individuals .
Is It Good For Certain Conditions
If you have medical conditions, talk with your doctor before you try intermittent fasting.
Also Check: What Should Your Blood Sugar Be Fasting
Can I Exercise During Fasting
However, for long-duration aerobic exercise, eating before exercise may increase performance.39 Its also important to drink fluids and replenish sodium around exercise when fasting. This is good to know if youre competing. Learn more
How To Transition To Intermittent Fasting
A few reasons I decided to try intermittent fasting three years ago is because it didnt require any special equipment, there are no specific foods to buy, and it seemed very easy and simple. Turns out, after only a few strenuous weeks, I was rightand I was dropping weight!
In my mind, diets are literal torture. I hate them.Theyre painful. Its not realistic to keep them up long term. How many of us have either personally experienced or witnessed ourselves or someone else who goes on some crazy diet, loses weight, cant maintain it long-term, then gains it all back again!? Its extremely common and thats why theres so much money in the weight loss industry, because you dont pay for one meal plan or make a monthly payment for some pills/supplements and then see permanent results and never have to try something else again. Intermittent fasting is so simple and natural to me, and so many other people, that many people call it a lifestyle rather than a diet.
At first, intermittent fasting can be difficult. When I first began, I would get headaches after about 13 or 14 hours of fasting. My goal, as should be yours, was to reach 16 hours of fasting before I ate. You dont need to torture your way into hating intermittent fasting, ease your way into it. Start by fasting for 14 hours, then working your way up to 16. Or, perhaps fast for 16 hours every-other-day for a week.
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