Reduced Blood Sugar Levels
Intermittent fasting results in a periodic metabolic switch similar to the effects of the ketogenic diet. Your cells start burning fat, or ketones, for energy instead of glucose.
When you dont consume any calories for an extended period, your cells must find an alternative energy source, and they must use energy more efficiently. Therefore, your body becomes more sensitive to the effects of insulin.
Increased insulin sensitivity results in the more efficient movement of sugar out of the blood and into the cells. As a result, your lower blood sugar levels are reduced.
What Should You Eat
Most diets focus on eating healthy foods, and intermittent fasting is no exception.
Do keep in mind that your body needs nutrients to function optimally. When you eat junk and processed foods that are not nutritious, you wont be able to lose weight.
During your eating period, you should eat and drink:
- Probiotics like yogurt
- Fermented foods and drinks such as sauerkraut
If you follow an intermittent fasting routine, avoid eating a lot of red meat and alcohol. If you must, restrict your meat intake to once in a while and drink wine instead of other alcohol. Also, avoid eating sweet foods and desserts as much as possible for the best results. In case your nutritional needs are not met by your diet, do take some vitamin and mineral supplements.
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Foods To Eat On A 20 Hour Fast
Since a 20 hour fasting only allots a four-hour eating window, the foods you eat during this intermittent fasting window are crucial to refueling your cells and getting the most out of IF.
Remember that your body will be converting fat into ketones, so its important to fuel your body with plenty of healthy fats and fatty whole foods.
The best choices include nourishing whole foods like:
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Side Effects Of Intermittent Fasting
Intermittent fasting can have unpleasant side effects. They could include hunger, fatigue, insomnia, irritability, decreased concentration, nausea, constipation and headaches. Most side effects go away within a month.
Sticking with an intermittent fasting routine can be easier for some people rather than trying to watch calories every day. Other people, especially those with busy or variable schedules, have more difficulty maintaining an intermittent fasting routine.
Ways To Use This Information For Better Health
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Exercising In A Fasted State
Pairing exercise with fasting is a great move. When you exercise in a fasted state, you are burning more calories than you normally would. Your metabolism will be better regulated, as will your insulin and cortisol levels.
If youre trying to shed body fat, intermittent fasting and exercise will provide great results. Assuming that you are following a healthy nutrition plan, like IIFYM, you will likely get leaner than ever before.
A popular myth is that you will lose lean mass by working out in a fasted state. This was refuted in a study where researchers observed the effects of 16:8 intermittent fasting on body composition.
Despite this, if you are concerned that you might lose muscle mass while fasting, you could always supplement with BCAAs intra-workout and whey protein post-workout.
How Often Should You Do 1: 8 Intermittent Fasting
You can do anywhere from one day of intermittent 16:8 fasting to seven days a week, because, unlike other intermittent fasting diets, each day of the 16:8 works independently to the rest.
Evidence differs, however, on whether it’s healthy to do intermittent fasting all the time. While research from Queen’s Medical Centre has proven that short-term fasting boosts the metabolism, longer fasts of around three or more days can actually suppress it and slow it right down. Plus, going without food for a long period of time can lead to an increased level of cholesterol, feeling sick in the morning , dehydration and spells of low blood sugar.
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Ive Made The Decision To Fast So How Long Should I Fast For
There arent any studies right now that state exactly how long one should fast. Researchers, like Dr. Peterson, are working on that. The minimum amount of time it takes to make fasting efficacious hasnt been proven via study, but the prevailing notion is its somewhere between 12 and 18 hours. But it can take a few days sometimes weeks of fasting regularly for your body to start burning fat for fuel. Brooke Alpert, nutritionist and author of The Diet Detox, suggests starting by moving your last meal to around 7 p.m. She said the reason for this is our bodies are better at doing some things at certain times. Our bodies are better at processing sugar in the morning than at night, said Dr. Varady. So eat bigger meals in the morning, for example.
And how often do you have to do daily intermittent fasting to see the benefit? Again, there hasnt been a study thats shown exactly how many days you need to fast, but a recent study in rodents showed they get about the same benefits fasting five days per week as they did fasting every day. The great thing is that were learning is that this type of fasting isnt all or nothing, said Dr. Peterson.
Try Sticking To The Following Foods On The : Viii Diet:
- Whole grains: Ones like rice, oats, barley, wholegrain pasta and quinoa will keep you fuller for longer.
- Protein: Meat, poultry, fish, eggs, nuts and seeds volition go along you total.
- Fruit: Apples, bananas, berries, oranges and pears will offer good vitamin sustenance.
- Vegetables: Broccoli and leafy greens are specially good for making sure youre eating enough fibre.
- Good for you fats: Olive oil, coconut oil, avocados.
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Hour Fast For Improved Productivity
Fasting for 20 hours a day often leads to marked increases in productivity.
For one, meal prep and cleanup time is dramatically reduced. You can skip your lunch break at school or work and instead spend that time listening to a podcast, going for a walk, or reading an informative book. Theres no longer any need to resort to unhealthy fast-food meals, either.
Instead of worrying about meals, 20 hour intermittent fasting frees you up to enjoy your work and cherish your play.
Seven Ways To Do Intermittent Fasting
There are many different ways of intermittent fasting. The methods vary in the number of fast days and the calorie allowances.
Intermittent fasting involves entirely or partially abstaining from eating for a set amount of time, before eating regularly again.
Some studies suggest that this way of eating may offer benefits such as fat loss, better health, and increased longevity. Proponents claim that an intermittent fasting program is easier to maintain than traditional, calorie-controlled diets.
Each persons experience of intermittent fasting is individual, and different styles will suit different people.
In this article, we discuss the research behind the most popular types of intermittent fasting and provide tips on how to maintain this type of diet.
There are various methods of intermittent fasting, and people will prefer different styles. Read on to find out about seven different ways to do intermittent fasting.
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Where To Go From Here And What Actually Matters
No one will have the same experience as you with intermittent fasting or with anything else and that’s why you have to experiment on your own.
It might be easier to cite a study or follow the advice of some diet guru, but the only way to get results is to test, adjust, and repeat. As someone who often cites academic research in their articles, I have the utmost respect for science. But you can’t let a research study make choices for you. They can inform you, sure. But the only way to make progress and change your life is to make new choices, take action, and make adjustments based on the results.
Whether it’s intermittent fasting or something entirely different, I hope you’ll choose to run your own experiments and see what works for you.
Thanks for reading. You can get more actionable ideas in my popular email newsletter. Each week, I share 3 short ideas from me, 2 quotes from others, and 1 question to think about. Over 1,000,000 people subscribe. Enter your email now and join us.
James Clear writes about habits, decision making, and continuous improvement. He is the author of the #1 New York Times bestseller, Atomic Habits. The book has sold over 8 million copies worldwide and has been translated into more than 50 languages.
She Tweaked Her Plan For Special Occasions
Over the holidays, Etienne-Mesubi continued with intermittent fasting but gave herself an expanded eating window of six or viii hours. We were celebrating, and I have no regret and no guilt for extending my window, she says. Even though I allowed myself extended time to eat, I didnt go crazy. I even so enjoyed myself and my time with my family unit and kids. It was so freeing to know if I want to swallow longer I tin can, and if I dont feel like eating anymore Im going to cease, she says.
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Why Should I Fast
There are many benefits of intermittent fasting. They include weight loss, reduced inflammation, improved lipid levels or biomarkers of heart health, improved blood sugar control, improved insulin sensitivity and increased cellular recycling known scientifically as autophagy. Overnight fasting can also help prevent weight gain and preserve metabolic health and glycemic control. Intermittent fasting may be particularly beneficial for overweight individuals in terms of improving their expected healthspan, or length of healthy life.
How Quickly Will I Lose Weight With Intermittent Fasting
The amount and rate of weight loss people achieve with intermittent fasting depends on various factors, including their eating habits and current weight. With alternate day water fasting and the 5:2 overweight and obese individuals typically lose up to 8% of their body weight in 12 weeks.
You may experience slower weight loss with daily time-restricted eating , but if you increase your protein, fruit, vegetable, fiber, and plant fat intake and reduce your carbohydrate intake, even just at some meals, youll probably see more rapid weight loss. Some people also find that early time-restricted eating stops their late-night empty calorie intake, which can help a lot with both weight loss and metabolic health.
The important thing to remember is that fasting has benefits beyond weight loss, including better sleep, better blood glucose control, lowered insulin levels and greater cellular recycling. Learn more about the weight loss and other benefits of fasting here.
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Make Sure You Have A Comfortable Setting And Time
Next, consider the setting and time you want to do a water fast. Plan your water fast for rest days when youre in a comfortable setting away from work or other strenuous daily activities.
If you want to start with a 3-day water fast, you can fast on the weekends from Friday through Sunday. Youll have enough time and space to fast effectively without distractions.
Hour Fast For Increased Hgh
Higher serum HGH levels are associated with improved muscle mass, better memory, reduced water retention, and more. HGH levels tend to inversely correlate with cortisol levels, meaning they can rescue the body from a high-stress state.
One study involving 200 people found that fasting for 24 hours increased HGH by a factor of 20 in men and 13 in women.
This exponential change explains why IF is so renowned for triggering sudden changes in mood and appearance.
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Frequency Of Intermittent Fasting
Now that you understand how to do intermittent fasting, it raises a question: How often should you fast?
The answer varies from person to person. Most people implement the above schedules every week or every other week. If youre new to fasting, start with a moderate schedule, trying it every other week or every three weeks. If your body adapts well, aim for a regular weekly schedule.
Theres no wrong answer here. Pay close attention to how your body responds to your fasting schedule and adjust it as needed. Keep in mind that life changes can happen. You may need to tweak your schedule to allow for social gatherings, vacations, and physical activity or competition.
Who Should Not Water Fast
You should not water fast if you have underlying medical conditions like chronic kidney disease, diabetes, and eating disorders because it can worsen things, causing severe health implications.
Additionally, the following people shouldnt go on water fast.
- GERD and heartburn patients
- Children or teenagers under the age of 18
- Pregnant or breastfeeding women
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Lack Of Scientific Data
The thought behind intermittent fasting is that after the body is depleted of carbohydrates, it starts to burn fat. This starts to occur around 12 to 24 hours after starvation. Therefore, starving the body of food for 12 to 24 hours will potentially lead to weight loss which can improve health. However, most of the studies done on this topic have been performed on animals over a short period and have measured glucose levels rather than long-term health outcomes.
Yes, it is possible to lose calories, fat and weight from this popular diet. However, it is also possible to quickly gain the weight back, develop low energy stores which can result in a depressed mood, have problems sleeping and even develop organ damage if the fasting is extreme.
The following are reasons why individuals should avoid intermittent fasting:
Intermittent Fasting Decreases Metabolism Less Than Continuous Calorie Restriction
When you lose weight, your metabolic rate goes down. Part of this is because losing weight causes muscle loss, and muscle tissue burns calories around the clock.
However, the decrease in metabolic rate seen with weight loss cant always be explained by the loss of muscle mass alone .
Severe calorie restriction over a long period can cause your metabolic rate to drop, as your body enters so-called starvation mode. The scientific term for this is adaptive thermogenesis.
Your body does this to conserve energy as a natural defense against starvation .
This has been demonstrated dramatically in a study of people who lost large amounts of weight while participating in The Biggest Loser, a reality show on TV.
Participants followed a calorie-restricted diet and intense exercise regimen to lose large amounts of weight .
The study found that 6 years later, most of them had regained nearly all of the weight they had lost. However, their metabolic rates had not gone back up and remained around 500 calories lower than you would expect for their body size.
Other studies investigating the effects of calorie restriction on weight loss have found similar results. The drop in metabolism due to weight loss can amount to hundreds of calories per day (
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How Long Should An Intermittent Fasting Program Last For
This wholly depends on your objective.
Your intermittent fasting program can last for a month, 2 months, 6 months, 1 year or you can have a fasting program that lasts forever as part of your on-going eating plan.
There are no set rules. Once you get into it, you will see what I mean. In fact, you may start to enjoyintermittent fasting actually. Hard to believe, I know. But you do. I do enjoy it. Okay, may be Im weird, but hey
I know that some people may want to know how long to do intermittent fasting for to see weight loss results. Then again, that would vary from person to person. In particular, how you manage your diet during the intermittent fasting eating window will play a huge role in your intermittent fasting results.
What you eat matters a lot during the eating window.
On the whole though, you will start to see intermittent fasting results in 2 weeks, if you fast for 3 days a week. You will get better weight loss results with intermittent fasting, if you add a workout to the plan.
/5and Here Is The Answer
Intermittent fasting is one of the most popular diet trends these days. It has garnered tremendous popularity across the globe and is considered excellent for those trying to shed kilos. Instead of having small meals throughout the day, reducing the eating window to 8 hours is said to accelerate the weight loss process by lowering insulin levels. When it comes to intermittent fasting, there are different kinds of approaches, but all of them focuses on eating limited calories for a short period of time. The most common question people have while following this diet is exactly how long does intermittent fasting take to show results?
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When Can I Eat On The 1: 8 Diet
If you’re following the 16:8 diet, you can pick any 8-hour window to suit your day.
“The most common hours adopted for the eating period is 12pm to 8pm,” explains Tom Jenane, nutrition and fitness expert at Nature’s Health Box . “The reason for this is because people aren’t normally that hungry in the morning and you don’t want to be consuming too many calories in the evening. This window allows for lunch and dinner as well as healthy snacks .”
But while the choice is yours, research has identified the best time to eat breakfast, lunch and dinner for weight loss. According to a study by the University of Murcia , it’s best to stick to a breakfast in the morning, as skipping the meal is linked to a higher rate of obesity. Meanwhile, a late lunch can hinder weight loss in those trying to reduce fat mass, and a late dinner decreases glucose tolerance, making it easier to gain weight.
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