Best Intermittent Fasting Apps To Track Fasting
Sometimes technology can really be our best friend and help us stick to our commitments.
If you need extra support or simply want to make your life easier, there are a number of intermittent fasting apps available on the market to help you out.
We have reviewed several apps and made our list of the best intermittent fasting apps. Heres our top 2:
- DoFasting
- Life Fasting Tracker
You can find a comprehensive review of all 6 intermittent fasting apps here, to get more information on the pros and cons of each fasting app, costs, and other features.
And How To Go From 12 Hours To 16 Hours
The 16/8 fast is more complicated but that does not mean it is impossible. Take note of these tricks and in a week you will be more than used to:
Are Any Foods Or Beverages Allowed During Fasting Periods
Most individuals find that hunger is not a huge issue during fasting, especially once the body adapts.
No food is allowed during fasting periods aside from water, black coffee, unsweetened tea, or other non-caloric beverages.
Some intermittent fasting plans allow for small amounts of low-calorie foods during fasting periods. During nutritional cleansing with Isagenix a program based on the scientific results of the 5/2 method of intermittent fasting Cleanse Day approved snacks and beverages are allowed during the two Cleanse Days.
These specially designed snacks and beverages help fuel the body and fight off hunger while still supporting the bodys natural cleansing process.
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Intermittent Fasting May Have Different Effects On Men And Women
Just as fasting has different effects on people, fasting can cause varying responses between men and women.
- Women may not be able to suppress their hunger as easily as men can.
- The nervous system of men undergoes fewer changes, and thus causes less stress than seen in women.
- The reproductive system of women may be more affected than in men .
- The gonadotropin-releasing hormone in women can be affected as such that it results in more discomfort than men feel when fasting.
Remember, there are specific points women need to keep in mind when considering the fasting lifestyle. Some women experience changes to the menstrual cycle and may find it hard to get pregnant because of the irregularity. The gonadotropin-releasing hormone may be affected, and that can cause problems with your fertility cycle.
If you see any of these issues, take a break from fasting or revert to a more comfortable-for-you method like the Alternate Day Method.
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.
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Ways To Make Intermittent Fasting Easier
Intermittent fasting is a great way to lose weight and stay healthy, but it isnt always easy to stick to it. You might find it hard to stick to your fast, especially in the first few weeks while your body adjusts. Maybe youre constantly thinking about food, or you cant seem to fit your workouts properly in your new eating schedule. Does this sound familiar? Then this article will certainly help you. Here are 10 ways to make intermittent fasting easier.
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.
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How To Start Intermittent Fasting For Women
Good news. Its easy to start, and there are two rules to keep in mind that make Intermittent Fasting pretty plain and simple.
Firstly, when fasting, keep hydrated to avoid headaches and feeling hungry as you get used to going lengthy times without eating. If you are feeling hunger pains, add 1-2 teaspoons of apple cider vinegar to your water. It can curb hunger and is also known to help with weight loss. Additionally, dont eat anything when you are fasting. That is the second straightforward rule. Check out my video on what does and doesnt break a fast for more info on what to choose and what to avoid.
Keep it simple and steady. Start off by going several hours in between meals to see how you make out. Skip a meal, and eventually build up to skipping two. Make a point when you do eat, to eat clean wholesome foods so that you feel your best. Take a look at my Clean Eating Guide for Beginners to get the scoop on how to shop for healthy food. Or, if visuals work better for you, watch my clean eating video.
Do check with your doctor, though, before starting IF. Any time you are making significant changes to your lifestyle, whether it be food or exercise, get a clean bill of health first.
Does Intermittent Fasting Make You Want To Eat More
You may feel like you are famished when you get to your eating window, but as long as you eat healthy food and keep your calorie count around 1200-1500 per day, you will soon get used to eating less. An excellent way to make sure that you eat what you should when you have an eating window is to meal prep. Spend an afternoon and prepare your meals for the week. Everything you need to eat clean will be ready and waiting in the fridge.
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Keep Track Of Your Journey
Believe it or not, maintaining a food journal can help you with your fasting diet. A food journal for fasting?! Yup, you read that right. While you might not be chronicling as many eats, actively jotting down details like any emotions and symptoms that come up during IF can help you gauge your progress, Savage says.
Is It Ok To Skip Breakfast
Yes, Varady said. The notion that omitting a morning meal is bad for your waistline likely began with studies sponsored by cereal companies, and most of that research looked at the effects of breakfast skipping on cognition in children, she noted: Im not sure how that all got translated to body weight.
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What Is Intermittent Fasting
Many diets focus on what to eat, but intermittent fasting is all about when you eat.
With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.
Johns Hopkins neuroscientist , has studied intermittent fasting for 25 years. He says that our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive and thrive for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.
Even 50 years ago, it was easier to maintain a healthy weight. Johns Hopkins dietitian Christie Williams, M.S., R.D.N., explains: There were no computers, and TV shows turned off at 11 p.m. people stopped eating because they went to bed. Portions were much smaller. More people worked and played outside and, in general, got more exercise.
Nowadays, TV, the internet and other entertainment are available 24/7. We stay awake for longer hours to catch our favorite shows, play games and chat online. Were sitting and snacking all day and most of the night.
Why Is Fasting Important
The practice has been around for centuries. Looking back to the golden days, sourcing food was hard. Ancient hunters didnt have refrigerators or supermarkets. It was normal to go for extended periods without food. Fast forward, in the 21st century, food isnt an issue for most families. In fact, with a press of a button, it can be delivered to your doorstep. Yet, fasting has gained a lot of popularity. So, what are the benefits of the practice?
- Controlling blood sugar. Several studies have concluded that fasting can improve your blood sugar control. This means that you can possibly reduce the risk of diabetes and other chronic illnesses .
- Fighting inflammation. Research shows that chronic inflammation is related to the development of chronic illnesses such as cancer, arthritis, and heart disease. You may be able to reduce inflammation through fasting .
- Enhances heart health. A fast may improve your blood pressure, cholesterol levels, and triglycerides. One small study showed that alternate-day fasting for eight weeks reduced bad LDL cholesterol and triglycerides, thus enhancing heart health .
- Weight loss. Limiting your calorie intake and boosting your metabolism will likely lead to shedding off some pounds.
- Prevention of cancer. One rat study found that alternate-day fasting can actually block tumour formation . Another study showed that exposing cancer cells to several fasting cycles could be effective to replace or augment chemotherapy in delaying tumour growth.
Recommended Reading: What Is Alternate Day Fasting
What Happens When You Fast
Your body does NOT go into starvation mode, it takes a much longer period of time for this to happen. Intermittent fasting actually speeds up your metabolism, regulates insulin levels and causes you to burn more FAT instead of glucose. It takes 8 hours for your body to enter a fasted state after you finish eating. It is at this point that your body stops using glucose for energy and starts taking from your fat storage instead.
Learn To Say No Thank You
This is probably the hardest one for me to implement.
I hate feeling like I may have offended someone.
In the beginning of my intermittent fasting journey, if someone offered me one of their special homemade cupcakes I would break my fast early because I would feel too guilty to say no.
Then I would feel guilty for not sticking to my goals. It was quite the cycle of guilt!
Once I realized that it was ok to say no thank you, things got a lot easier.
I dont go into details about why I dont want to go out to lunch or sample a piece of the delicious new chocolate theyve just discovered. I simply say no thank you.
If they persist, I may add in an Ive just eaten and Im so full, but Ill take one for later.
Most times however, people really dont care that much. If you politely refuse, its usually a non-issue.
The worry about offending them is mostly my paranoia, not based on reality.
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The Backstory On Intermittent Fasting
IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.
Focus On Balanced Meals
No matter how many times you try, its hard to maintain a healthy diet. The secret lies in the balance of your meals and snacks. You cant just give up on one meal or snack during the day without feeling sick because there are so many benefits for intuitive eating that focus more on re-feeding yourself throughout an entire day rather than strict adherence to any particular food groups at all times.
Eating balanced meals can help with intermittent fasting. It is essential to focus on eating nutrient-dense foods high in fiber and low in sugar, starch, and other processed carbohydrates.
To have a balanced diet, you must plan ahead. You should find healthy whole foods, proteins, and fats to keep you full and satisfied and not eating processed sugars or carbohydrates when fasting for more extended periods.
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Intermittent Fasting Made My Life Easier And Happier
I could eat the foods I enjoyed and most of my regular meals, but it had to be within a short time frame of eight to 10 hours.
- Read in app
At the urging of doctor friends and a few popular books, I embarked on a diet plan earlier this year called intermittent fasting. The basics are that I could eat the foods I enjoyed and most of my regular meals, but it had to be within a short time frame of eight to 10 hours. Outside of that, I would stick to water, tea and black coffee.
Proponents of the plan, also known as time-restricted eating, say that intermittent fasting could help me lose weight, always a worthwhile goal. It would also give my gut a much-needed break from processing food, improve focus and lessen daily inflammation. In the long-term, it might even help me live longer.
Ill admit, the words intermittent fasting sounded a little daunting. But Dr. Jason Fung, author of The Obesity Code, assured me that it could easily be incorporated into my daily routine.
Anytime youre not eating is a fast anything above four hours is fasting, he said. A lot of times people eat because they have to, versus really enjoying what they are eating. If you dont want the sandwich, skip it. Your body knows what to do, it will take your body fat. Thats why you carry it around with you.
In other words, by voluntarily submitting to an absence of food for long periods during the day, my body would transition from burning sugar for fuel to burning fat.
Tips for Better Sleep
