So How Many Hours Should You Fast
When you explore the beginners guide to intermittent fasting, you may find these schedules very restrictive and difficult to follow. Its a good idea to start slow and fast for 12 hours and eat for 12, or fast for 14 hours and eat for 10.;
For women, the 14:10 schedule is easier to follow. For men, this can vary as some men find alternate-day fasting easier to follow.;;
Working your way slowly will make it easier for you to adjust to a certain intermittent fasting type. You can eventually increase the fasting periods and decrease the eating windows.;
Who Shouldnt 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 on multiple drugs , says Kumar. Also, if you have a history of eating disorders, introducing periods where youre not allowed to eat can put you on a dangerous path to 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, says Kumar. 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, says Shemek.
Weight Loss And Fat Loss
Eating during a set period can help people reduce the number of calories that they consume. It may also help boost metabolism.
Research from 2016 reports that men who followed a 16:8 approach for 8 weeks while resistance training showed a decrease in fat mass. The participants maintained their muscle mass throughout.
In contrast, a 2017 study found very little difference in weight loss between participants who practiced intermittent fasting in the form of alternate-day fasting rather than 16:8 fasting and those who reduced their overall calorie intake. The dropout rate was also high among those in the intermittent fasting group.
Read Also: How Does Fasting Help You Lose Weight
How To Break A Fast
We almost forgot about the last and perhaps most important stage of intermittent fasting the refeeding stage! Its important to break your fast with a nutritious, balanced meal that will further improve the function of cells and tissues that went through cleanup while you were fasting. From :
Upon refeeding, ingested carbohydrates* and glucose stimulate release into the blood of the incretin hormone glucagon-like peptide 1 from enteroendocrine cells in the gut. GLP1 enhances clearance of glucose from the blood by stimulating insulin release from the pancreas and increases the insulin sensitivity of cells. GLP1 crosses the bloodbrain barrier and can act directly on neurons to promote synaptic plasticity, enhance cognition and bolster cellular stress resistance.
*Update: This isnt a recommendation to break your fast with lots of carbs and sugars, which may in fact lead to problematic blood sugar spikes. A few carbs can go a long way. Its best to break your fast with a balanced meal including plenty of vegetables, plant fibers and plant fats, with healthy proteins and some whole grains or legumes if you choose. Avoid simple sugars and processed/packaged foods. Learn what works best for your body, and what you feel best eating following your fasts.
How To Begin 16 8 Fasting
For people that get hungry first thing in the morning, this 16 8 Fasting schedule may be a bit tough to embrace. My suggestion is to push back the morning window by 30 minutes every day or two until youre comfortable waiting until 12pm to begin your 8 hour eating window.
You can also consider drinking water, coffee and other drinks that have no calories. This does help reduce the feelings of hunger and make it a little easier to transition.
Diet Plan: What Can You Eat And What Are The Benefits
The 16:8 diet has been one of the most popular diet plans weve seen in years and with good reason.
The 16:8 plan also called the 8-hour diet is an easier and more consistent way of fasting that avoids heavily calorie restricted days found in other popular intermittent fasting plans like the 5:2 diet or Fast 800 calorie diet.
A famous fan of the 16:8 intermittent fasting plan is Hollywood icon Jennifer Aniston. In an interview with the Radio Times, Jennifer revealed that shes a big fan of intermittent fasting in general but specifically this plan. I do intermittent fasting, so no food in the morning. She said, I noticed a big difference in going without solid food for 16 hours.
How To Do The 12
When following this IF method, in as much as the two meals are 12 hours apart, you must finish your last meal before the 12 hour fasting-eating interval. For instance, if your eating window is 8 a.m. to 8 p.m., you should eat breakfast at or after 8 a.m. finish dinner before 8 p.m. As you begin, you will have hunger pains, but your body will adjust with time.
Do not jump into the 12 hour intermittent fasting. Your body takes time to adjust to not eating, especially if you usually take three meals and two snacks a day. Begin by staying off some meals, then when you get used to staying without food for hours, increase the period slowly to the 12 hours optimal window. Ensure that you are comfortable staying for long without eating because 12 hour intermittent fasting should not make you miserable, but rather, you should enjoy doing it.
Don’t Miss: Why Should I Do Intermittent Fasting
Improved Workouts Thanks To Intermittent Fasting
According to PubMed, training with limited carbohydrate availability can stimulate adaptations in muscle cells to facilitate energy production via fat oxidation.
Which means, when you workout during the fasting window of your 12 hour intermittent fasting, your body gets better at burning fat for energy since there are no foods to pull from.
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.
Read Also: Is Fasting Necessary For A1c Test
/9how Much Time It Takes For Intermittent Fasting To Work
It takes time for any diet to show effective results and the same goes for intermittent fasting. A person needs to follow all the basic rules for at least 10 weeks to witness any positive results. Following intermittent fasting properly for this period of time will help them shed 3 to 5 kilos of weight. However, the numbers on the scale may differ depending on the person’s metabolism.
How Much Weight Can You Lose On 1: 8 Diet
To lose weight on the 16:8 diet, its important to match the fasting with healthy eating and exercise. If done so correctly, theres a typical weight loss of around seven to 11 pounds over a ten week period. This is according to a review of 40 different studies published in Molecular and Cellular Endocrincology who found that on average, someone weighing just over 90kg would lose 5% of their total body weight in the ten week period.
A 2018 study published in the Journal of Nutrition and Healthy Eating revealed that the 16:8 diet plan can help people lose weight, without having to count calories as the 8-hour fast produces the same kind of calorific restriction and weight loss.
However, whether theres a distinct weight loss advantage achieved on the 16:8 diet compared to other diets remains to be seen. Some studies have demonstrated that theres almost no difference between people who do intermittent fasting compared those who count calories and cut back on unhealthy food.
Fasting For 2 Days A Week
People following the 5:2 diet eat standard amounts of healthful food for 5 days and reduce calorie intake on the other 2 days.
During the 2 fasting days, men generally consume 600 calories and women 500 calories.
Typically, people separate their fasting days in the week. For example, they may fast on a Monday and Thursday and eat normally on the other days. There should be at least 1 non-fasting day between fasting days.
There is limited research on the 5:2 diet, which is also known as the Fast diet. A involving 107 overweight or obese women found that restricting calories twice weekly and continuous calorie restriction both led to similar weight loss.
The study also found that this diet reduced insulin levels and improved insulin sensitivity among participants.
A small-scale study looked at the effects of this fasting style in 23 overweight women. Over the course of one menstrual cycle, the women lost 4.8 percent of their body weight and 8.0 percent of their total body fat. However, these measurements returned to normal for most of the women after 5 days of normal eating.
When Should I Exercise
When Varady and her colleagues conducted a study that combined alternate day fasting and exercise, they allowed the participants to pick whether they wanted to exercise on a feasting or fasting day, and found there was no strong preference one way or the other. But the researchers were surprised the dieters actually reported feeling more energetic on fasting days.
May Increase Your Life Span
There are several reasons that intermittent fasting may positively impact our life span; weight loss, decreased blood pressure, and most of the benefits we listed above may all contribute to prolonging our life while also increase our quality of life at the same time.;
Intermittent fasting has been found to affect longevity in animal studies, having beneficial effects on life span and markets for health, stress, metabolic response, and age-related diseases .;
These findings are hard to confirm in human trials as there are many factors that affect epidemiological studies and many different types of fasting. But at the end of the day, some of the benefits of intermittent fasting may increase our quality of life overall and reduce our risk of developing chronic diseases.;;
What Can You Eat On The 1: 8 Diet
This diet isnt suggesting you cram all the food you can into 8 hours. You need to make sure youre eating a balance of fat busting and health boosting foods. Experts have suggest making sure you get a balance of lean meat, eggs, dairy, vegetables, nuts and beans each day.
Make sure to eat a balanced diet.
Tom said, Many people fail the 16:8 diet by packing in too many calories into the 8 hour period, often trying to get some in before the 8 hours ends. You should still be following a strict diet with a complete nutritional breakdown, to ensure you are consuming a targeted number of calories, not to mention macro nutrients and ensuring youre not consuming too much sugar.
Fast For 12 Hours A Day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
Intermittent Fasting: Surprising Update
- By Monique Tello, MD, MPH, Contributor
Theres a ton of incredibly promising intermittent fasting research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve but theyre rats. Studies in humans, almost across the board, have shown that IF is safe and incredibly effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.
But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.
Skipping Meals Can Cause Headaches Dizziness And Nausea
Long periods of fasting can lower your blood sugar levels and leave you feeling lightheaded, dizzy, with headaches, and/or nausea.;
If you have a medical condition, talk to your doctor to make sure it’s safe to try intermittent fasting. People with type 1 diabetes and/or on diabetic medications may be more susceptible to unwanted side effects or struggle with controlling their blood sugar levels .;
Your body will also need some time to adjust, so try choosing a day of the week or period of time that you dont need to be very active or deeply concentrate when first starting a fasting practice.
How To Get Started 16/8 Intermittent Fasting
16/8 intermittent fasting is simple, safe, and surprisingly easy to get started with.;
Just pick an 8-hour feeding window, eat 1-3 nourishing meals within that window, and abstain from anything except coffee and water the rest of the time.;
The most popular 8-hour window is 12 pm to 8 pm. That said, 16/8 fasting is highly flexible.;
You can structure it around your work schedule, workout schedule, or family time. You can eat from 12-8 on weekdays and switch things up to 8-4 or 2-10 on the weekends.;
Others opt to eat between 9 am and 5 pm, which allows them to have a more standard breakfast, lunch, and early dinner. This type of circadian eating is thought to be good for digestion.;
IF becomes even easier if you already skip breakfast. Youll just need to refrain from snacking or drinking calorie-containing beverages outside of your preferred 8-hour window.;
Most people find that their body adjusts to 16/8 fasting within a few days, after which the fast becomes surprisingly hunger-free.;
Hour Fast Benefit #: Improved Cognition
Studies show that intermittent fasting boosts several hormones, notably Brain-Derived Neurotrophic Factor , that are neuroplastic and neurodegenerative in nature.;
In other words, fasting provides the perfect fuel for your brain. Increased BDNF levels are associated with improved mood, cognition, productivity, memory, and creativity. Harvard neuropsychiatrist John J. Ratey calls BDNF Miracle-Gro for the brain. ;
Its not known why intermittent fasting boosts BDNF so powerfully, but our evolution may give us some hints.;
Throughout human history most tribes and people groups wouldve gone long stretches without food, say before their next successful hunt. During this time, peak physical and mental performance wouldve been paramount to securing the next meal and the body wouldve met this need.;
To this day its thought that the human body perceives fasting as a healthy stressor and responds by forming new neurons that prime your body to learn new skills. In this type of emergency situation, BDNF allows our brains to form new neural networks quickly. ;
Is 16/8 Intermittent Fasting Right For You
16/8 intermittent fasting can be a sustainable, safe and easy way to improve your health when paired with a nutritious diet and a healthy lifestyle.
However, it shouldnt be viewed as a substitute for a balanced, well-rounded diet rich in whole foods. Not to mention, you can still be healthy even if intermittent fasting doesnt work for you.
Though 16/8 intermittent fasting is generally considered safe for most healthy adults, you should talk to your doctor before giving it a try, especially if you have any underlying health conditions.
This is key if youre taking any medications or have diabetes, low blood pressure or a history of disordered eating.
Intermittent fasting is also not recommended for women who are trying to conceive or those who are pregnant or breastfeeding.
If you have any concerns or experience any adverse side effects while fasting, be sure to consult your doctor.
16/8 intermittent fasting involves eating only during an 8-hour window and fasting for the remaining 16 hours.
It may support weight loss and improve blood sugar, brain function and longevity.
Eat a healthy diet during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee.
Its best to talk to your doctor before trying intermittent fasting, especially if you have any underlying health conditions.