Too Much High Impact Exercise
Everybody knows exercise and incorporating a lot of movement in your routine is very beneficial for our health and generally highly recommended. But too much exercise, especially if they are high-impact, can actually cause more oxidative stress and inflammation.
A much better idea is to go for low-impact exercises that are restorative. Some examples would be pilates or yoga that focuses on breathing, giving an overall sense of calm.
You can check out my video for Flow Yoga with instructor Henry Richardson, to get inspired in your workout routine.
You Could Get Super Hungry
A lot of people who fast experience hunger pangs, mainly when they start the program. Thats because our bodies are accustomed to using glucose a sugar that comes from the food we eat for fuel throughout the day. When its deprived of food , the body will essentially send signals saying, Hello, arent you forgetting something here?
Once your body gets into the groove of fasting, it will start burning stored body fat for energy rather than glucose. And as you spend more time in a fasted state, your body will get increasingly efficient at burning fat for energy.
In short, those hunger pangs should dissipate and your appetite will level out, Morton said. He added that fasters will ultimately have fewer cravings and hunger pangs the more consistently they fast.
In the meantime, that hungry feeling may drive some people to overeat. The natural tendency is when you havent eaten breakfast, you go, Since I didnt eat breakfast, Im going to eat more , Morton noted.
If the hunger pains are bad enough to interfere with your daily life, get something to eat. The idea is not to starve yourself.
Is Intermittent Fasting Right For You
No matter what your body type, if you’re looking to lose weight the most important thing it to find a healthy, safe eating planwhatever the means for you. One thing people must realize is that it’s not for everyone and that similar benefits can be achieved with consistent and other well-balanced nutrition and lifestyle regimens, says Posina.
Many people who choose IF like the simplicity of it, as there’s very little or even no calorie counting or tracking involved. This simplicity can improve compliance for some, which can improve overall weight loss success and maintenance, says Palinkski-Wade.
If weight loss is your goal, the most important thing is to find an approach thats sustainable. Its less about what is the best approach and its more about what is the best approach for you, says Tewksbury.
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How Does Intermittent Fasting Work
Intermittent fasting works by reducing your overall calorie intake. When you fast, youre naturally consuming fewer calories, which can lead to weight lost over time .
Fasting is also thought to alter your hormone levels in a way that encourages fat burning and weight loss. When you fast, your body may release more of the hormone norepinephrine. This hormone helps to break down body fat and make it available for use as energy .
Intermittent fasting may also increase levels of human growth hormone , which has been linked to fat loss and muscle gain .
Finally, fasting may lower insulin levels, which is important for endomorphs who are more insulin resistant. When insulin levels are low, your body is better able to access stored body fat and use it for energy .
Aside from weight loss, research shows that IF might have the following potential benefits :
- Lower insulin levels and improve insulin sensitivity
- Reduce inflammation
Who Should Not Try Intermittent Fasting
Not everyone should try IF. A few groups who shouldnt: women who are pregnant or trying to become pregnant , those taking diabetes medication , or anyone who takes multiple medications , Kumar says. Also, if you have a history of eating disorders, introducing periods where youre not allowed to eat can put you on a dangerous path toward a relapse.
Know that IF has some side effects. You may be cranky hanger is real during fasting periods because low blood sugar can mess with your mood. You also still need to have a healthy diet when you do eat. One thought is that it would be difficult to make up a calorie deficit if you fasted for two days, but in our society with access to calorie-dense items, you could probably do it, Kumar says. Focus on balanced, nutrient-packed choices, like fruits, vegetables, lean meats, legumes, and whole grains . Expect that for the first couple of weeks you may deal with lower energy, bloating, and cravings until your body adjusts, Shemek says.
Also Check: How Long Can You Do Intermittent Fasting
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.
Intermittent Fasting By Blood Type
Can You Drink Water While Fasting?
If you are intending to do a quickly, one of the main concerns that emerge is: Can you consume alcohol water while fasting? Well, the response to this concern depends on your goals. Many individuals are confused and also ask yourself if it is truly possible to stay hydrated while fasting. There are several essential things to bear in mind to remain healthy throughout a fast. Below are some guidelines:Intermittent Fasting By Blood Type
Avoid artificial sweetenersts}
If you get on a fast and are lured to sugarcoat to your water, you ought to know that sugar can disrupt your quick. Some sweeteners raise insulin degrees, while others can disrupt your fast. Discover which sweeteners are good for your rapid as well as which ones must be avoided. If youre complying with a strict fast and avoiding sugar, here are a few methods to make it simpler. Water Fasting Day 10
One method to stay clear of these sugar while fasting is to keep away from natural sugar. Some research studies show that artificial sweeteners in fact increase insulin degrees, and can lead to weight gain. Artificial sweeteners like sucralose are typically included in canister fruit, spices, as well as syrup. Researchers have actually contrasted insulin reactions when insulin-sensitive individuals consumed water or sucrose with those who drank sugar-free or low-calorie soda.
Prevent drinks with high calorie content
Prevent workout during a fast
Stay clear of drinking milk
Caffeine Or Sugar Rush
Try reducing caffeine and alcohol because they are sending your body into overdrive. Caffeine stimulates our body much like sugar does, increasing our insulin level. When this level drops suddenly, and we have low energy, we think we are hungry, so we start eating obsessively. Cutting back on sugar and caffeine is an excellent idea to control our cravings.
You can drink alcohol once in a while, but be careful with your choices. Red wine has real benefits, as shown by the Mediterranean diet, where people live longer. But not all wines are created equal go for the organic ones that go through a slow fermentation process. This will give them the best nutrients.
Extended Or Prolonged Intermittent Fasting
In this type of intermittent fasting, you are fasting for more than 24 hours you might choose to fast for 48hours or 72 hours. Its not recommended to fast for more than 96 hours at a stretch. You should practice extended fasting only once a month. It would be advised to consult your doctor and ask for advice on whether you can take up this kind of fasting.
Keep yourself hydrated with lots of water. You can also include herbal tea, green tea, and black coffee.
Extended intermittent fasting is not recommended for people with health concerns such as diabetes, blood pressure, pregnancy, and breastfeeding mothers. Also, if you are not used to fasting, then this would be a tough choice.
For a more in-depth extended fasting guide check: Prolonged Fasting 101: How To Do It & Are The Benefits Worth It?
Also Check: What Can I Drink While On Intermittent Fasting
What Are The 3 Main Body Types
While you might have heard of dieting according to your body type, some people are unaware of the massive effect that body types actually have on losing weight, and on types of intermittent fasting.
The three main body types are categorized as ectomorph, mesomorph, and endomorph. Each has a variety of unique physical traits, from being lanky to muscular to curvy, and each loses fat differently according to their body type during intermittent fasting.
Your body type affects intermittent fasting and fat burning because body composition can change nutritional status and physical activity levels, and determines the places where body fat storage occurs.
Thus, the type of fasting window versus eating window will be different for someone who has more weight to lose than someone whose specific body type is naturally leaner and holds less body fat.
Eating According To Your Body Type: Fact Or Fiction
When it comes to eating according to your body type, people tend to divide into two groups:
- Those who put too much emphasis on body typing.
- Those who dismiss body typing completely.
In truth, there isnt a lot of research to support the idea that you can eat according to your body type. However, there is some research to suggest that those who are long and lean tend to have less muscle mass than those with an hourglass shape . Another paper, in Anthropological Review, found that your body type may impact your body mass index, your dieting, and your overall health.
In theory, you could apply some of these concepts to intermittent fasting. Lets try to look at intermittent fasting according to your body type with an open mind while using common sense and logic to avoid falling into the pseudoscience trap.
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Reduces The Risk Of Diabetes And Heart Disease
As you lose weight and lower your blood pressure, the body necessarily responds with lower risks of diabetes, heart disease, or a related metabolic syndrome.
In fact, studies suggest that intermittent fasting is particularly effective in preventing cardiovascular issues by lowering cholesterol and improving the bodys responses to oxidative stress.
/4 Intermittent Fasting Aka The Warrior Diet
In this method of intermittent fasting, you are on fast for 20 hours, and your eating window is just 4 hours. This diet is also known as the warrior diet.
Keep yourself hydrated, include green tea or coffee during fasting hours. Try to include all essential nutrients like proteins, fats, carbs, and vitamins in your 4 hours eating window. For example, you could eat a bowl of mixed raw veggies and fruits such as carrot, cabbage, avocado, cucumber, sprouts, apple, pear, oranges, watermelons and add a protein source like fish, poultry, or tofu.
Our ancestors followed this when they had to go hunting they used to come back late in the evening and have a feast of what they had hunted.
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Intermittent Fasting For Your Body Type
It’s important to reiterate that there is very little scientific backing to these various “body type” diets, but it can at least give you a snapshot into your possible carbohydrate sensitivity and which carbohydrates are best for your goals. See the infographic above for possible best carbohydrates for your carbohydrate sensitivity.
Considering one of the main perks behind Intermittent Fasting is the improvements in insulin sensitivity – it could also be that those who may more carbohydrate sensitive benefit greatly with weight loss from Intermittent Fasting as a result. Those who are more ectomorph in their body type typically have less body fat, but can still receive the gut healing and de-bloating perks of Intermittent Fasting, as well.
Ultimately when it comes to adjusting your Intermittent Fasting experience, it should depend more on your lifestyle and schedule rather than your body type. Each body type has the gut healing and improved fat burning perks to gain from Intermittent Fasting. But if you aren’t able to adjust your eating and fasting window to fit your lifestyle, it will never work for you and your goals, regardless of your body type.
Check out my video below for the deets on how to adjust your eating window to fit your lifestyle and schedule.
Fasting For 2 Days Per Week
Individuals observing the 5:2 eating regimen eat guideline measures of energizing nourishment for 5 days and lessen calorie consumption on the other 2 days.
During the 2 fasting days, men should max consume 600 calories and women 500 calories.
Commonly, individuals separate their fasting days in the week. For instance, they might be fast on a Monday and Thursday and eat typically on different days. There ought to be no less than 1 non-fasting day between fasting days.
Also Check: Fasting Techniques To Lose Weight
Can Help You Lose Weight And Visceral Fat
Many of those who try intermittent fasting are doing it to lose weight .
Generally speaking, intermittent fasting will make you eat fewer meals.
Unless you compensate by eating much more during the other meals, youll end up taking in fewer calories.
Additionally, intermittent fasting enhances hormone function to facilitate weight loss.
Lower insulin levels, higher HGH levels, and increased amounts of norepinephrine all increase the breakdown of body fat and facilitate its use for energy.
For this reason, short-term fasting actually increases your metabolic rate, helping you burn even more calories .
In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate and reduces the amount of food you eat .
According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 38% over 324 weeks. This is a huge amount .
The study participants also lost 47% of their waist circumference over 624 weeks, which indicates that they lost lots of visceral fat. Visceral fat is the harmful fat in the abdominal cavity that causes disease .
One 2011 review also showed that intermittent fasting caused less muscle loss than continuous calorie restriction .
However, a 2020 randomized trial looked at people who followed the 16/8 method. In this diet, you fast for 16 hours a day and have an 8-hour window to eat.
Find Out Which Intermittent Fasting Method Suits You
Tired of searching for which Intermittent fasting is best for me? Take our free intermittent fasting test today! Its quick, easy and of course free. Find out which intermittent fasting diet is best suited to your body type and lifestyle
Take the quiz now and reveal our thought-provoking questions to find out whats best for you. It only takes 3 minutes to complete!
- How much alcohol do you drink per week?*
- 1 to 3 standard drinks
- 4 to 6 standard drinks
- 7 to 10 standard drinks
- 11+ standard drinks
- Do you have an ideal weight in mind?*
- yes, 20kg+ less than today
- yes, 15kg to 20kg less
- yes, 10 to 15kg less
- yes, 5 to 10kg less
- yes, 3 to 5kg less
- yes 0 to 3kg less
- not yet
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Consider How Long Your Body Needs To Adjust To A New Routine
Intermittent fasting can be a shock for your body, so you need to start with small fasting windows before increasing to longer fasting periods.
This will prevent your body from going into starvation mode and saving fat stores, making it easier for you to complete successfully, especially depending on how easy your body type loses weight.
Is Intermittent Fasting Safe
Some people try intermitting fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis. But intermittent fasting isnt for everyone.
Williams stresses that before you try intermittent fasting , you should check in with your primary care practitioner first. Some people should steer clear of trying intermittent fasting:
- Children and teens under age 18.
- Women who are pregnant or breastfeeding.
- People with diabetes or blood sugar problems.
- Those with a history of eating disorders.
But, Williams says, people not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. It can be a lifestyle change, she says, and one with benefits.
Keep in mind that intermittent fasting may have different effects on different people. Talk to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.
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Intermittent Fasting And Menopause: Tips For Women Over 50
When you are over 50, you start to lose muscle mass, and its so much harder to put on more. Instead, your body tends to store fat deposits, so you often start gaining weight, even though the diet and calories intake is the same as before.
IF can help increase your metabolism and promote weight loss by targeting those fat deposits. Whats more, the fact that intermittent fasting has been proven to decrease inflammation can have a major impact on your overall health.
Women going through menopause have an increased risk of joint and skeletal disorders plus, when we are over 50, we start being more in the risk categories of cardiovascular disease, cancer, and other life-threatening illnesses. A more balanced diet, less body fat, and a decrease in inflammation will give you a greater chance of preventing disease and staying healthy.
For planning your meals more efficiently in between fasting, try using this calendar: