What Is Intermittent Fasting
Conventional wisdom isnt that smart.
Were going to take two widely accepted healthy eating rules and turn them on their head:
RULE #1: You HAVE to eat first thing in the morning: Make sure you start off with a healthy breakfast, so you can get that metabolism firing first thing in the morning!
Eat breakfast like a king, lunch like a prince, and dinner like a pauper.
There are even studies that show those that eat earlier in the day lose more weight than those who ate later in the day or skipped a meal.
RULE #2: Eat lots of small meals for weight loss. Make sure you eat six small meals throughout the day so your metabolism stays operating at maximum capacity all day long.
In other words, eat breakfast and lots of small meals to lose weight and obtain optimal health.
But what if theres science and research that shows SKIPPING BREAKFAST can help with optimum human performance, mental and physical health improvement, maximum muscle retention, and body fat loss?
Thats where an Intermittent Fasting Plan comes in.
Intermittent fasting is not a diet, but rather a dieting pattern.
In simpler terms: its making a conscious decision to skip certain meals on purpose.
There are a few different ways to take advantage of intermittent fasting, which I learned about from Martin over at LeanGains, a resource specifically built around fasted strength training:
INTERMITTENT FASTING 16/8 PLAN
You can adjust this window to make it work for your life:
Learn To Listen To Your Bodys Hunger Signals
As we live in a society where food holds so much powerand often is eaten in provide comfort rather than necessary fueltakes work to differentiate between hunger, thirst, and anxiety-driven food consumption.
With practice, you will tune into when your body is hungry. The more you practice listening to your bodys needs, the less youll be obsessed with the next meal.
I Will Say That The Most Obvious Answer Is To Try To Distract Yourself And Focus Your Life On Other Things
If it were that easy, though, no one would ever think of food! In my experience, people often use food as a distraction from aspects of their lives that are difficult to think about. If youre in an unhappy marriage, hate your job, or are stressed about finances, its far easierand more pleasant! to focus on food.
So, unfortunately, to truly stop thinking about food once and for all, youre going to have to take a good hard look at what youre trying to distract yourself from.
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Keto And Intermittent Fasting For Beginners
For most beginners, getting started with intermittent fasting can help with fat loss, disease prevention and thereby increase longevity. And all that comes with minimal side effects.
If youve ever eaten dinner, slept in, and not eaten until lunch the next day, then youve fasted using the 16/8 schedule before.
You may even know people who are simply not hungry in the morning and instinctively do 16/8 intermittent fasting resulting in excellent fitness. After unlearning to be hungry in the morning, most beginners achieve the best results in intermittent fasting with 16/8.
In addition, the method is flexible and saves time. Nonetheless, you need to keep in mind that intermittent fasting is just an eating pattern and not a complete solution to your diet.
Hence, regardless of which intermittent fasting method you choose, you will get better results with a low-carb diet.
Therefore, more and more people report that a ketogenic diet works wonders for intermittent fasting for a good reason.
Because both fasting and the keto diet are based on reducing insulin, emptying carbohydrate stores, and burning fat through ketosis, they are ideal matches.
since you dont have to spend hours burning your stored carbs first.
Used correctly, intermittent fasting and ketogenic diets can have a massive impact on health and weight loss.
Replace Your Unhealthy Foods
Truth be told, if you don’t have sugar and refined foods at your disposal, then it’s a lot harder to give into your cravings. “Getting rid of sugar gets rid of cravings for sweets and carbs becauselet’s be honestthat little voice in your head is not calling for grilled salmon and veggies!” says Jacqui Justice, MS, CNS, Nutrition Director at NY Health and Wellness. “Replacing nutrient-deficient food with nutrient-dense food like lean, clean protein, antioxidant and fiber-rich veggies and low-sugar fruits and good fats will help to balance your hunger hormones and take your mind off food especially mindless snacking, which is generally the biggest issue.”
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How Not To Feel Hungry When Fasting
PintrestFasting is one of the most common practices in our country almost all communities here, fast for religious reasons.You know you can have it laterTake control of your eatingDistract yourselfIgnore the pangsFasting can give your break from the kitchenFrom restriction to liberationRemember how overindulgence made you feelFasting is powerfulFasting will heal and cleanseImportant: Never fast to lose weight
What Is Food Obsession
We know we have to think about food throughout our day to some degree. The amount of time spent thinking about food differs for every individual.
Some people can think about food very little, while others need to plan and prepare meals for others in their household. Others use cooking as a hobby – they think about food often and enjoy discovering new ways to serve and enjoy food. Though these amounts are vastly different, they can all fall under the umbrella of normal.
You can reach a point when food thoughts become disordered when it begins to negatively affect other non-food aspects of your life, such as your feelings, relationships with others, your other pleasures, or your job.
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Beware These Two Stumbling Blocks
If you’re thinking of trying fasting, it’s worth keeping in mind two common stumbling blocks.
Unsplash: Louis Hansel
Firstly, diet quality is critical to the success of intermittent fasting diets, says Dr Mark Larance, a senior lecturer in the University of Sydney’s science faculty, whose research has suggested intermittent fasting can change liver enzymes and help prevent liver disease.
“It’s important to maintain balanced healthy food choices and not think you can eat a poor diet just because you’re intermittently fasting,” he says.
Dr Rouf says that similarly, those trying fasting should beware of the temptation to overeat during their ‘permitted period’ for example, bingeing in the last few hours or minutes before their fast begins.
“This causes people to have this all-or-nothing approach this sort of black-and-white approach around food and when they’re allowed to eat, that can be quite detrimental.”
Proven Steps To Stop Binge Eating
And with that, its time to move into the proven steps you can take to stop your binge eating.
These steps come from evidence-based cognitive-behavioural treatment manuals for binge eating, so you can follow them confident theyll help you get into a better space.
It is better to follow the steps in order, particularly because there is good evidence to show that focusing on modifying your behaviour before your thoughts is a good determinant of future success.
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What Is Binge Eating And What Is Causing It
Put simply, binge eating is eating uncontrollably. There are two types of binge eating episodes: objective binge eating and subjective binge eating1Fairburn CG. Overcoming binge eating. London, UK: Guilford Press 2013..
With more than one in 20 people engaging in binge eating, this isnt a problem affecting just a few.
Changing Your Eating Habits
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Why Should I Trust Your Water Fasting Tips Who Are You
Hey. Im Chris. Im a regular hungry human.
Only a couple of years ago, I ate four meals a day, snacked non-stop, and would never in a million years have considered fasting.
Honestly, I dont remember what exactly got me started, but here I am, fasting regularly throughout the year. I just wish Id been converted sooner. I like to think these water fasting tips would have convinced me.
Im no doctor, but all the scientific information I share below is from one. Its from the very best and most easy-to-understand book on fasting Ive found, The Complete Guide to Fasting, by Jason Fung.
Practical Benefits You Did Not Know
Although I came to intermittent fasting because of its remarkable health benefits, it is the practical advantages in everyday life that are why I have stuck with it.
After a few weeks, even beginners will find that intermittent fasting makes life far more straightforward because of the following facts.
1. Its Incredibly Simple
Unlike most dietary advice, Intermittent Fasting is simple for beginners. Classic 16/8 intermittent fasting has two rules:
- No breakfast
- No snacks
Bottom line. The simpler the rules, the easier it is to implement methods in everyday life.
2. Intermittent Fasting Is Cheap
Intermittent fasting is not only free, but youll save yourself money doing it:
- No breakfast
- No expensive exotic superfoods
- No gym subscription
Even though marketing has taught us otherwise, less can be better. Youll feel it in your checking account.
3. It Saves Time
The food industry loves diet tips that involve multiple meals because no one can cook six times a day. Hence, these tips create a need for more convenience foods.
On the other hand, with intermittent fasting, you can focus on 1-2 meals and prepare them relaxed using real food. Or simply skip a meal when there is no time.
This way, on stressful days, youll save yourself the junk food, the post-meal productivity slump, time, and money.
4. Fasting Is Executable With Any Diet
Intermittent fasting is not a trendy special diet but rather an omission.
On the contrary, you have to choose what not to prepare and eat today.
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Theres No Magical Way To End Obsessing About Food
Karen R. Koenig, Psychology of Eating Psychotherapist, Author and Blogger
People struggle with a food obsession for several reasons.
First, they manage their emotions through food seeking and an over-focus on weight and appearance. Foods calm and numb them and also trigger dopamine to lift their spirits.
Second, with a food obsession they dont have to face other life problems, as thoughts of eating and controlling their food intake overpower any other issues they may face. This is called secondary gain, that is, the benefit they get out of having the problem.
Third, they lack life skills to manage anxiety and depression. Most of my clients with eating disorders have underlying neurotransmitter deficiencies.
Fourth, another example of secondary gain, some people use their eating problem to keep them dependent. Maybe theyre not ready to leave the nest or a marriage and staying obsessed with food helps them avoid challenges. Equally, having a problem prevents others from leaving them.
The fifth reason is that thinking about food is an old habit, one they probably learned in childhood or adolescence when it was adaptive, but now that theyre adults it is maladaptive. It has become an unhealthy habit and must be treated as such.
Sixth, when people diet and dont nourish their bodies with enough calories, their body will try to survive by increasing thoughts about eating in order to not starve.
Katherine Kimber, Registered Dietician
Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, , diet.
New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So Im prepared to take my lumps on this one .
We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as .
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day ,or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.
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Coffee During Intermittent Fasting
While black coffee is permitted during IF, a popular way to break the fast is with Bulletproof Coffee. Its made with high-quality coffee, grass-fed butter, and MCT oil for a brain-boosting beverage that gives you energy and an excellent source of healthy fats.
You may be thinking- hold up! Whats MCT oil?? Butter in coffee?? Yes, its not your typical first cup, so lets discuss the benefits of Bullet Proof Coffee:
First, MCT oil, better known as brain octane oil, is a caprylic fatty acid-containing antibacterial and anti-inflammatory properties. You can find it in coconut oil, but Brain Octane oil is 18 times stronger!
When it comes to butter, grass-fed is the best choice. Its higher in Omega-3s, beta carotene, vitamins, and it tastes better. It also gives the coffee a creamy, golden texture and taste after my first sip, I was sold.
In it, youll get a full 1-week meal plan so you know exactly what foods to enjoy during your eating windows, every day of the week. Learn more here and purchase the book here.
Here Are Two Basic Guidelines To Follow That Will Make Sure You Meet Your Physiological Food Needs:
- Eat 3-5 times per day
- Have a balanced meal when you eat
The first part just means you eat 3 meals and 2 snacks, something like that.
Yes, your body does need this much food. I know that intermittent eating is popular on social media. Thats where you only eat within an 8 hour time frame per day.
But whatever your meal frequency, you need to eat at least 3 hearty meals per day.
Your body weight doesnt matter. Fat, skinny, normal your body weight doesnt mean you should eat more, or less.
No matter how many calories you eat remember you have to be physiologically satisfied.
Your belly needs to be happy.
The second part just means that you have a balanced meal when you eat.
Like steak, veggies and potatoes.
Beans, rice, and veggies.
Now dont get tongue-tied here.
Most people are going to overfocus and ask questions like:
- What if I get 40% protein and only 20% carbs?
- How many calories in this food is 20% of XYZ?
Screw all the numbers.
I want you to get the basics down.
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Why Is Junk Food So Addictive
Its 3 p.m. and youre experiencing that all-too-familiar afternoon slump. It brings on a fierce sugar craving. Youre not alone. Many people deal with cravings on a frequent, even daily basis.
Believe it or not, food manufacturers often create foods with the goal of igniting that cycle of addiction in consumers. They aim for the bliss point in a product. This is the point at which the eater experiences the ultimate pleasure, with not too much and not too little salty, sweet, and fatty flavors. These combinations are particularly hard to resist, and your brain reacts in a similar way as with cocaine and other drug addictions .
While succumbing to cravings may seem inevitable in the moment, there are a few simple things you can do to control them. Here are 10 ideas to get you started.
Top 6 Questions About Intermittent Fasting
1) Wont I get really hungry if I start skipping meals?
As explained above, this can be a result of the habits you have built for your body. If you are constantly eating or always eat the same time of day, your body can actually learn to prepare itself for food by beginning the process of insulin production and preparation for food.
After a brief adjustment period, your body can adapt to the fact that its only eating a few times a day. The more overweight you are, and the more often you eat, the more of an initial struggle this might be.
Remember, your bodys physical and cognitive abilities most likley wont be diminished as a result of short term fasting.
2) Where will I get my energy for my workouts? Wont I be exhausted and not be able to complete my workouts if fasting?
This was a major concern of mine as well, but the research says otherwise: Training with limited carbohydrate availability can stimulate adaptations in muscle cells to facilitate energy production via fat oxidation.
In other words, when you train in a fasted state, your body can get better at burning fat for energy when there are no carbs to pull from!
Ill share some of my experiences, now doing heavy strength training for 3 years in a fasted state:
Here I am pulling 420 lbs. at 172 BW after a 16 hour fast:
A post shared by Steve Kamb on Nov 21, 2018 at 10:43am PST
LeanGains digs into various options here, but here is really what you need to know:
4) Wont fasting cause muscle loss?
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