What Is Intermittent Fasting
Intermittent fasting is a pattern of eating that alternates periods of fasting with set windows of eating. Unlike a typical diet, IF emphasizes the timing of your meals instead of what or how much you eat. It’s not that food quality doesn’t matter, but it’s not the primary focus.
Fasting means abstaining from anything with calories. Water, herbal tea, and black coffee are okay because they don’t contain calories . But anything with calories is off-limits.
While intermittent fasting seems to be the talk of all wellness circles, fasting itself is not new. It’s been an essential part of spirituality and religion for thousands of years. Fasting has also been a part of the wellness world for a long time, but it’s only relatively recently that it’s become so mainstream.
Part of why it’s so popular is that IF can be tweaked to work with your lifestyle. There’s no one right way to do it, and in fact, there are many different ways to practice intermittent fasting . It also may feel less restrictive than a typical calorie-controlled diet.
Intermittent fasting experts suggest that part of the reason that fasting is so beneficial is that it works with our natural physiology. IF proponents argue that we are evolutionarily designed to go for extended periods without food, although this is still debated.
Intermittent Fasting Schedules
As an aside, I’m not necessarily promoting any of these as its a very individualized approach, but they are the ones you are most likely to hear about:
The Guide To Intermittent Fasting For Beginners: A Combination Of Keto Diet And Intermittent Fasting In Meal Plans On A Budget To Help You Boost Metabolism Heal Your Body Lose Weight & Gain Muscle By Emily Lewis
Known to be amongst one on the recent solutions that prove effective in weight loss. The book lists a detailed history on the topic of intermittent fasting. Also, it reveals the secrets behind the working of intermittent fasting and gives takes aid from scientific knowledge to add more meaning to the words. THE GUIDE TO INTERMITTENT FASTING FOR BEGINNERS: A Combination Of Keto Diet And Intermittent Fasting In Meal Plans On A Budget To Help You Boost Metabolism, Heal Your Body, Lose Weight & Gain Muscle by Emily Lewis also tells about the things that we should take care of during intermittent fasting.
- : Emily Lewis
- Publisher: Independently published
- Pages: 171 pages
Intermittent Fasting And Your Period
A small study that followed 15 women with PCOS over six weeks found that fasting for 16 hours significantly improved body weight and other markers of insulin resistance and inflammation. While it was only a small study, it’s worth noting that the authors noted that more than 70 percent of the women had improvements in their menstrual cycles.
However, another review found evidence that longer fasts increased cycle lengths in overweight or obese women. Three days of fasting also affected luteinizing hormone dynamics for women with regular menstrual cycles. This study concluded that while none of these changes were dramatic, more research is needed to understand exactly how caloric restriction during fasting impacts women’s hormones.
Needless to say, the science behind fasting and your period is inconclusive and depends on many factors, but overdoing it with longer fasts or extensive calorie restriction may not be ideal for hormone balance.
Recommended Reading: Does 16 8 Fasting Work For Weight Loss
The Switch: Ignite Your Metabolism With Intermittent Fasting By James W Clement
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James W. Clement is an entrepreneur turned research scientist who explains the benefits of two popular weight loss plans intermittent fasting and keto diet. The book discusses these lifestyle options as permanent solutions that would help you transform your life as you view food differently.
The Switch explains that a low-carb keto diet will help you achieve faster results as you stick to a strict eating window. The state of ketosis pushes your body to burn stored fats instead of sugar, so that you can lose weight fast.
This fasting book is packed with scientificresearch and evidence that explains how and why intermittent fasting works. It also describes how this lifestyle can lengthen your lifespan while eliminating different health issues. It discusses the positive effects of protein cycling, so your body can get all the nutrients it needs to stay in excellent shape.
Why We Liked It:
- Explains how to achieve faster results from combining Intermittent fasting with Keto.
- Packed with facts backed up by scientific research.
- Explains how to follow an anti-aging diet plan to lengthen your life and improve its quality.
How Do I Lose Weight On An Intermittent Fast
Intermittent fasting works to break your bodys dependence on sugar, and it retrains your body to burn fat. When you are in the fasting period your body has to use up its stores of glucose . When glucose runs low, your body will burn fat for energy. Traditional eating patterns rarely force your body to burn fat. When you are eating almost constantly throughout the day, you are running almost entirely on glucose for energy. Even worse, excess glucose is converted into fat.
Withholding food for prolonged periods, as in an intermittent fast, conditions your body to use calories from food more efficiently, improving your ability to convert food directly into energy instead of storing it as fat, which enhances fat loss.
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Intermittent Fasting Journal & Planner: By Jean Lee
Has detailed information about intermittent fasting as this activity has now become a major center of attraction to all the people out there. Regardless of the age of people, in the present time, everyone is looking forward to something that can help them out to add health and liveliness to their lives.
2020 Intermittent Fasting Journal & Planner: by Jean Lee says that the number of calories that you consume during this type of fasting is not more important than the time if consumption of those calories. So, one must follow the right procedure of intermittent fasting to make it result even more beneficial for the health.
- : Jean Lee
- Publisher: Independently published
- Pages: 406 pages
What Are The Most Common Intermittent Fasting Methods
The 16/8 Method
The most popular intermittent fasting schedule is the 16/8 method, also known as the Leangains Diet. The 16/8 method is 16 hours of fasting with an 8-hour window for eating.
For most people, the 16/8 schedule can be easily practiced by extending the fast we experience when sleeping at night.
Upon waking, skip breakfast and start the 8-hour window for eating around 11 a.m. or 12 p.m., with the final meal completed by 8 p.m.
The Warrior Diet
The Warrior Diet involves eating a few servings of raw fruit and vegetables during a 20-hour fasting window, then eating a large meal of vegetables, proteins, healthy fats and some carbohydrates in the evening.
The Eat-Stop-Eat Diet
The Eat-Stop-Eat Diet is a form of alternate day fasting that involves avoiding all food intake for 24 hours at a time, although water, tea and other calorie-free drinks are allowed during the fasting window.
Its most common to practice this method by fasting from breakfast to breakfast or lunch to lunch rather than by fasting based on the calendar.
The 5:2 Diet
The 5:2 Diet, or the Fast Diet, involves eating standard amounts of healthy food five days a week and restricting calories to 500-600 per day on the other two days.
People practicing the 5:2 Diet typically separate their fasting days because its recommended to have at least one non-fasting day in between the fasting days.
Recommended Reading: What Do I Eat On Intermittent Fasting
The Switch: Ignite Your Metabolism With Intermittent Fasting Protein Cycling And Keto Hardcoverby Mr James W Clement
Enables you to lose your weight, avoid chronic conditions that one may face while dieting, and keep oneself fit and healthy for a longer time. This book is an easy solution to all your problems. Our body is a whole organization, in which various processes are being carried out simultaneously. These mechanisms include the elimination of toxic substances, burning of fat, and protecting the cells from cancer. The Switch: Ignite Your Metabolism with Intermittent Fasting, Protein Cycling, and Keto Hardcover by Mr. James W. Clement gives you details about the appropriate frequency of fasting that you should opt and the right tenure to keep the fast.
Also, it shares some exercises to carry out along with the right extent if exercise that you should opt for.
- : Mr. James W. Clement , Kristin Loberg George M. Church
- Publisher: Gallery Books 1st Edition
- Pages: 320 pages
How Does Intermittent Fasting Affect Women’s Health
Despite its popularity, we have to discuss the fact that most research on IF is conducted on men. Few studies account for differences in womens biology . And since women’s physiology is so different from men’s, it stands to reason that intermittent fasting could affect us differently.
One of the few studies that included both male and female subjects found that while IF was supportive for men, it impaired blood sugar responses for women.
Does that mean fasting is never a good idea for women? No, but there are specific people who should avoid fasting, especially long-term. For those who can follow IF safely, there are ways to implement fasting in your life that are compatible with women’s biology.
Let’s explore the general pros and cons of intermittent fasting for women.
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It May Help You Eat Less
Switching to intermittent fasting may naturally help you eat less.
One study found that young men ate 650 fewer calories per day when their food intake was restricted to a four-hour window .
Another study in 24 healthy men and women looked at the effects of a long, 36-hour fast on eating habits. Despite consuming extra calories on the post-fast day, participants dropped their total calorie balance by 1,900 calories, a significant reduction .
Intermittent Fasting : A Simple Guide To Losing Fat Building Muscle And Becoming An Alpha Male Audible Audiobook Unabridged By Peter Paulson
Explains the most straightforward tips and techniques to follow if you want to become smart. With the help of intermittent fasting, you can easily and quickly lose weight without the fear of losing your good health.
Intermittent Fasting 101: A Simple Guide to Losing Fat, Building Muscle, and Becoming an Alpha Male Audible Audiobook Unabridged by Peter Paulson also highlights the benefits of intermittent fasting. You can increase the energy levels of your body without any loss in your health. You can also elevate the production of growth hormones, build muscles, and, most importantly, get rid of fat.
- : Peter Paulson
Supplies a lot of information to help you get success in the intermittent fasting routine. To get proper benefits in this fasting, you do not have to stop eating your food completely. What you must do is to keep a proper routine of whatever you eat. The good thing about this book is that the author had mentioned diverse ways on tips about how to follow the guidelines of the intermittent fasting routine.
The Scientific Approach to Intermittent Fasting by Dr. Michael VanDerschelden suggests many ways to keep your body supported. Try eating food that is healthy and good for your body. This book describes the science of the mechanism of how intermittent fasting helps you in reducing your weight, burning calories, and staying healthy and fit.
- : Dr Michael VanDerschelden
- Publisher: CreateSpace Independent Publishing Platform
- Pages: 280 pages
Intermittent Fasting For Women Over : The Simplified Guide To A Fasting Diet Lifestyle For Women Over 50
Best guide for women who have crossed the age of 50 and are now wishing to carry out sessions of intermittent fasting to keep their bodies healthy. It gives a good introduction to intermittent fasting and the secret behind the efficiency of this type of fasting. INTERMITTENT FASTING FOR WOMEN OVER 50: The Simplified Guide to A Fasting Diet Lifestyle For Women Over 50 | Promote Longevity, Increase Energy & Support Your Hormones With A Gentler Approach by Katie Simmons also reveals about the three most important reasons that are a sign for you to start intermittent fasting as soon as possible.
- : Katie Simmons
- Publisher: Independently published
- Pages: 80 pages
What Are The Benefits Of Intermittent Fasting
Weight loss isnât the only benefit of IF. Fasting is a practice that dates back to ancient times, and in some cultures is still practiced regularly.
Health benefits are a pleasant side effect of IF, and many of those perks can affect womenâs health specifically.
Musculoskeletal health. This includes conditions like osteoporosis, arthritis, and lower back pain. Fasting has been shown to promote hormone secretion from the thyroid. This can promote bone health and help prevent bone fractures.
Metabolic health. Some women go through menopause in their 50s. Menopause can cause changes in your body that increase belly fat, insulin, and glucose. Fasting can help you decrease your blood pressure, cholesterol, and belly fat, which can improve insulin sensitivity. Fasting can also keep your metabolism on track as you age. â
Mental health. Fasting has been shown to promote mental health. It may reduce anxiety, depression, and the emotional roller coaster that can go hand-in-hand with menopause. Fasting has also been proven to improve self-esteem and reduce stress.
Other proven benefits of IF include:
- Improved memory
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Best Intermittent Fasting Books For You To Read
The complete guide to Fasting | Beyond Body | Delay, Dont Deny | The fast Diet | Life in the fasting Lane | Eat Stop Eat | The Longevity Diet | Intermittent Fasting For Women | The Switch
Whether youre just curious about intermittent fasting or already an avid fasting follower, sometimes online information can seem overwhelming. So many experts, blogs and opinions everywhere you click.
Ive always been a fan of a nice cup of tea and a good book. If youre like me, a book on intermittent fasting can be the perfect choice to go more in-depth into the world of fasting.
As you may already know, intermittent fasting doesnt necessarily change the kind of food you eat. Its more about your relationship with food and hunger. As with any relationship, the more you work on it, the better it gets. Thats where fasting books can come in handy. Reading is a great way to learn more about this trendy lifestyle that has led to sustainable weight-loss for thousands of people.
Here at 21 Day Hero we work to offer fasting beginners and enthusiasts easy to follow intermittent fasting meal plans and 21-day fasting challenges. Therefore weve been big fans of intermittent fasting books to get the best insights and knowledge on all things intermittent fasting.
Beyond Body Personalized Welness Book
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Get 30% OFF of the Beyon Body book with a code HERO21
While not specific to fasting, this wellness book guides you through the journey of weight loss while at the same time focusing on your well-being. Beyond body is one of a kind book with the help of world-class nutritionists and software engineers they have created a fully personalized book that will be tailored to your lifestyle, food preferences, habits and weight loss goals.
After filling a 3-minute quiz, you will be able to order a book with personalized educational info, strategies to help you reach your desired results more efficiently and a guide to build healthy habits and routines for weight loss and well-being. They even have a personalized fitness plan and meal plan tailored to your needs from the ingredients that you love.
While intermittent fasting can be a great tool to lose weight and improve your health, its important not to forget about other aspects of your life like habits, diet, fitness and mental health. Beyond Body can be the perfect book to guide you through the steps towards more general well-being.
Why We Liked It:
- Its personalized to your needs
- Main focus on how to reach long-term, healthy weight loss
- Talks about other aspects of your physical and mental health
- Great if you not only want to lose weight but also improve your general well-being
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Buy The Paperback Version Of This Book And Get The Kindle Book Version For Free
If youâve wanted to learn more about intermittent fasting and how to get started look no further than Intermittent Fasting For Women: The Beginners Guide to Weight Loss, Burn Fat and Heal Your Body Through the Self-Cleansing Process of Autophagy.
While you may have some baseline knowledge on the concept of intermittent fasting, many people often find themselves confused and overwhelmed when it comes to implementing intermittent fasting into their life. Often, people may realize that they do not know that much when it comes to intermittent fasting, despite having learned something about it prior. It is essential to be informed when it comes to making a decision that pertains to your eating habits since your health is a sensitive matter, and this book will make sure that you have all of the information needed to make an informed decision. This abundance of information will also help to prevent you from feeling too overwhelmed by intermittent fasting, which will prevent you from giving up on the method before fully trying it.