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What Are The Rules To Intermittent Fasting

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Intermittent Fasting Guide Conclusion

The 7 Important Intermittent Fasting Rules

Intermittent fasting has so many health benefits, and may be the most important factor in effortless weight loss especially when combined with the Keto Diet. While there is no one right way to intermittent fast, using these rules as a guideline will help you find your own way to intermittent fast and reach your goals.

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Disclaimer: While I have been keto for over a decade and have guided thousands of people through starting a keto diet, I am neither a licensed nutritionist nor a medical professional. I never prescribe diets. I only share my personal experiences and those of my clients for informational purposes only. Nutrition details are provided for informational purposes only, and should not be considered medical nutritional data. You should consult your medical professional before making any major changes in the way you eat.

How Do I Manage Hunger

The most important thing to realize is that hunger usually passes like a wave. Many people worry that hunger during intermittent fasting will continue to build until it is intolerable, but this does not normally happen.46 Instead, hunger comes in a wave. If you simply ignore it and drink a cup of tea or coffee, it will often pass.47

During extended fasts, hunger will often increase into the second day. After that, it gradually recedes, and many people report a complete loss of hunger sensation by day 3 or 4.48 Your body is now being powered by fat. In essence, your body is eating its own fat for breakfast, lunch and dinner and therefore is no longer hungry. Learn more

Insulin Resistance And Diabetes

In particular, our Western diets refined carbohydrates and sugars stimulate insulin secretion tremendously.

Since insulin levels that are too high can be life-threatening, the body must protect itself by making cells insulin resistant.

As a result, the cells need even more insulin to react and ensure essential bodily functions. Thus, you set off a vicious cycle. Insulin resistance fuels itself.

Therefore, insulin resistance is not only a major cause of type 2 diabetes but also contributes to other modern diseases:

  • Metabolic syndrome and obesity

Nonetheless, researchers have known for more than 50 years that intermittent fasting can combat insulin resistance .

Accordingly, a study of more than 100 overweight women showed that intermittent fasting over six months could reduce insulin levels by 29% and insulin resistance by 19% .

Furthermore, research has underlined intermittent fasting as a safe treatment for insulin resistance .

Some studies suggest that intermittent fasting not only can reverse insulin resistance but also type 2 diabetes .

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Why Does My Blood Sugar Go Up During Fasting

While this does not happen with everyone, it can occur due to hormonal changes that occur during intermittent fasting. Your body is producing sugar in order to provide energy for your system. This is a variation of the dawn phenomenon and in general is not a concern as long as blood sugars are not elevated the rest of the day.45

Intermittent Fasting With Coffee And Tea

16:8 Intermittent Fasting Protocol I

Cant start your day without coffee? Same. The good news is that when youre intermittent fasting, coffee and tea are finejust hold the milk and sugar.

Most experts agree that a cup of black coffee or tea wont dramatically impact your intermittent fasting results, even though youre technically breaking your fast by drinking a few calories. In fact, the caffeine can help suppress your appetite .

But if you want to maximize the benefits of autophagy, stay as close to zero calories as possible during your fasting window.

You also might have heard of Bulletproof intermittent fasting, or starting your day with a cup of Bulletproof Coffee: a creamy blend of grass-fed butter and Bulletproof Brain Octane C8 MCT Oil. This isnt a true fast. Its considered a fat fast, which means you wont spike your blood sugar. Youre only consuming quality fats, not carbs or tons of protein. The quality fats keep you full and energized, and the MCT oil kickstarts ketone production to help you stay in ketosis.

You might start your fast with strictly water to promote autophagy, then have a small cup of Bulletproof Coffee in the afternoon to get through the midday slump and burn fat for energy. Experiment to find what works for you.

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Intermittent Fasting For Women And Men: The Differences

Women and men are meant to be different biologically, reflecting on the eating pattern that we choose. Intermittent Fasting works differently for men and women.

Women experience period every month and are affected by hormones more than men, especially during specific days of the month for this reason, it is always recommended to listen to your body and, especially when your period is approaching or when youve your period, to adjust your eating pattern accordingly.

Make sure you monitor how your body responds to IF and adjust your diet if necessary.

Can I Eat *anything* During My Fasting Window

Unfortunately, Boules says that consuming any calories your body could convert to energy for fuel means you are not fasting anymore. Period.

So what can you chew on? Well, its not terribly exciting, but feel free to reach for some sugar-free gum or hard candy with sugar alcohols or non-nutritive sweeteners like xylitol, which Boules says dont affect your calorie intake or blood glucose in the way that regular sugar does, so you won’t be breaking your fast. .

But if youre finding that youre a raging hunger monster while doing intermittent fasting or just otherwise totally miserable, its okay to quit and try something elsefasting certainly is not for everyone. If you are genuinely physically and emotionally nourished and satisfied confining food to a set number of hours per day, do you, says Boules. If you’re not, just understand this is not required to achieve your goal of good health.

Read Also: Is 119 High For Fasting Blood Sugar

/9what You Need To Know About Intermittent Fasting

The concept of fasting is not new to people. It has been practised in different religions for thousands of years. The world has only realised its importance in the past decade owing to its amazing health benefits. This latest health trend is easy to follow, convenient and sustainable way to lose weight and improve overall health.

Contrary to popular belief, intermittent fasting is not a type of diet. It is a lifestyle choice, involving alternating cycles of fasting and eating period. There are different methods of fasting, varying in the number of fast days and calorie allowances. If you too are planning to try this fasting trend, here is all you need to know about it.

It Helps To Build A Personal Routine

3 Intermittent Fasting Rules You Should NEVER Break!

Having a routine is fundamental for humans, and it helps keep things under control. Thats why, on a different and less scientific level, intermittent fasting can be seen as a routine that allows those who practice it to bring order to their lives and reduce anxiety and stress. It can certainly be hard to develop the routine at first, especially if you love having breakfast and after dinner snacks but as soon as you start seeing benefits and developing a serious plan, youll find this routine beneficial on many levels, for example giving a precise schedule to your days.

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What Are The Possible Side Effects

There can be a number of possible side effects of intermittent fasting.40 Heres what to do if you encounter them:

  • Hunger is the most common side effect of intermittent fasting. This may be less of an issue if youre already on a keto or low-carb, higher-fat diet.41Learn more
  • Constipation is common. Less going in means less going out. However, keep in mind this is a normal response to eating less. It is not a concern and shouldnt require treatment unless you experience significant bloating or abdominal discomfort. Standard laxatives or magnesium supplements can be used, if needed.
  • Headaches are common and tend to disappear after the first few times on fasts.42 Taking some extra salt often helps mitigate such headaches.43
  • Mineral water may help if your stomach tends to gurgle.
  • Other possible side effects include dizziness, heartburn and muscle cramps. Learn more

A more serious side effect is the refeeding syndrome. Fortunately, this is rare and generally only happens with extended fasts when one is undernourished.44

Since most of these side effects are manageable, they do not mean you have to stop your fast. However, if you truly feel unwell, are excessively dizzy, profoundly weak or have other severe symptoms, then you should break your fast.

Just remember to go slowly when you break it and prioritize fluids and salt . And of course, if the symptoms persist, see your doctor immediately.

What Is Intermittent Fasting 16/8

Intermittent fasting , also known as time-restricted feeding, means eating within a specific daily window of time and fasting outside of that window .

There are several different types of intermittent fasting, but the 16/8 method is the most popular because its the easiest.

Doing an 16/8 intermittent fast means that you fast for 16 hours and eat only within an eight-hour window throughout the day, such as from noon to 8 p.m.

The easiest approach is to skip breakfast and have your first meal later in the day. For example, if you finish dinner by 8 p.m., you wouldnt eat again until midday the next day.

Keep in mind 16/8 intermittent fasting is only one approach. The windows can vary based on what works for you. While some people might only eat within the same eight hours a day, others might only eat within a six-hour window or four-hour window .

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Being Too Hard On Yourself If You Slip When Intermittent Fasting

One slip does not a failure make! Sometimes youll have days when an IF regimen is extra tough, and you just dont think you can make it. Its totally okay to take a break if you need to. Give yourself a day to refocus. Stay on a healthy eating track but allow yourself treats like an awesome protein smoothie or a serving of healthy beef and broccoli and jump back in the next day.

Dont make the mistake of allowing Intermittent Fasting to consume your whole life. Consider a part of your healthy lifestyle and remember to do other important things for yourself, too. Enjoy a book, exercise, spend time with the family, and eat as healthily as you can. Its all part of the package of being the best you can be.

Mistake #: Youre Eating Too Many Calories

Pin on Keto Diet Tips

“Does anyone else eat like crazy right when the fast is over and is it normal to have a huge appetite during the feeding period? It is hard for me to get full after a 20 hour fast and I just eat the whole 4 hours. LOL.”

Id venture to guess that this person is eating more calories than whats needed in that 4-hour window. So instead of laughing your way through a marathon all-you-can-eat session, plan for how youll break your fast. Stock up on high-protein foods and/or high-fiber foods . Theyll not only fill you up, but will keep you feeling full.

“If I do a 20:4 fast then I should consume 1500-2000 calories within four hours? Am I understanding this correctly?”

Technically, yes. But depending on a persons body size, eating 2,000 calories in a 4-hour window might not yield any weight loss. I dont know this persons size, though. Now, most people lose weight on 1,500 calories, but one of the pros of IF is that its hard to eat a ton of calories in a short window of time. For some, following IF is an easier way to cut calories and lose weight than simply following a traditional calorie-restricted diet. So if you cant hit the 1,500- or 2,000-calorie mark in 4 hours every day, its OK. If falling below 1,200 calories a day becomes a regular habit, though, reconsider your diet plan. If youre not sure how many calories youre consuming, track them in a free app like MyFitnessPal.

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Who Should Avoid The : 2 Diet Or Intermittent Fasting Overall

Although intermittent fasting is very safe for healthy, well-nourished people, it does not suit everyone.

Some people should avoid dietary restrictions and fasting completely. These include:

  • Individuals with a history of eating disorders.
  • Individuals who often experience drops in blood sugar levels.
  • Pregnant women, nursing mothers, teenagers, children and individuals with type 1 diabetes.
  • People who are malnourished, underweight or have known nutrient deficiencies.
  • Women who are trying to conceive or have fertility issues.

Furthermore, intermittent fasting may not be as beneficial for some women as it is for men .

Some women have reported that their menstrual period stopped while they were following this type of eating pattern. However, things went back to normal when they returned to a regular diet.

Therefore, women should be careful when starting any form of intermittent fasting, and stop doing it immediately if any adverse effects occur.

What Can You Drink During Intermittent Fasting

You can drink water, coffee, tea, and other non-caloric beverages. Do not add sugar or cream, or milk to your coffee or tea. Apple cider vinegar is a powerful beverage to drink during your fasting window because it helps increase your stomach acid. This results in better digestion and better absorption of essential nutrients from the food you eat.

If youre looking for a highly trusted apple cider vinegar, I recommend buying these ones:

  • Bragg Organic Apple Cider Vinegar With the Mother
  • Bragg Organic Apple Cider Vinegar With the Mother

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Mistake #: Youre Not Sure What Counts

So my wife and I are trying to start on the IF journey . Its harder than we thought. How can she do coffee in the mornings without throwing off the benefits of the fast? She doesnt care for black coffee, but the chokehold of caffeine has her in its stimulant grip, and I dont want to die in that ditch today.

I, too, live and die by that a.m. cup of coffee. But this person is overthinking it. The best thing to do is simplify your routine. Have your morning cup of coffee exactly as you like it and break your fast then. For example, if youre doing 16:8 , have your coffee at 8 a.m. and your last meal at 4 p.m.

Tips And Tricks About Fasting

3 intermittent fasting golden rules for maximum success!

#1) Dont freak out! Stop wondering: can I fast 15 hours instead of 16? or what if I eat an apple during my fasted period, will that ruin everything? Relax. Your body is a complex piece of machinery and learns to adapt. Everything is not as cut and dry as you think.

If you want to eat breakfast one day but not another, thats okay. If you are going for optimal aesthetic or athletic performance, I can see the need to be more rigid in your discipline, but otherwisefreaking chill out and dont stress over minutiae!

Dont let perfect be the enemy of good when it comes to your intermittent fasting plan.

#2) Consider fasted walks in the morning. I found these to be very helpful in reducing body fat, and also gave my day a great start to clear my mind and prepare for the day.

Simply wake up and go for a mile walk. Maybe you could even start walking to Mordor?

#3) Listen to your body during your strength training workouts. If you get light headed, make sure you are consuming enough water.

If you notice a significant drop in performance, make sure you are eating enough calories during your feasting window.

And if you feel severely off, pause your workout. Give yourself permission to EASE into intermittent fasting and fasted workouts. This is especially true if you are an endurance athlete.

#4) Expect funny looks if you spend a lot of mornings with breakfast eaters.

#7) Track your results, listen to your body:

This is just one tool that can contribute to your success.

Read Also: Fasting Blood Sugar 119

Benefits Of Intermittent Fasting

To stay on track and reach your goals, it is essential to understand the effects a fasting regimen has on your body. Being informed will help to motivate you as you adjust to IF.

  • Intermittent Fasting decreases insulin levels because you are not consuming food to increase blood glucose levels. In turn, your body uses energy from fat stores.
  • Levels of Human Growth Hormone increase, which positively affects muscle mass growth and benefits bone density.
  • Cognitive and mental keenness improve due to more blood access to the brain.
  • Energy levels increase.
  • Blood pressure is lowered because the kidneys eliminate excess water and salt. This also helps to reduce inflammation in the body.
  • Old cells break down and are repaired and regenerated.
  • Bad cholesterol is reduced, and good cholesterol is increased.

What Are Possible Side Effects

As with many lifestyle changes, it’s important to consult your doctor before trying intermittent fasting, especially if you’re taking prescription medication. “If you’re an insulin-using diabetic, fasting is absolutely out for you,” Israetel says. Injecting insulin while the body is in a fasting state will cause the blood sugar to drop to a dangerously low level, he explained.

Israetel also cautions that intermittent fasting may not be a sustainable eating habit. “If you go to work and you haven’t been eating, by about 1 p.m. your brain is doing nonsense,” he says. Most people do experience some cognitive decline from fasting, Israetel adds, and athletic performance is another area that can suffer.

Bodybuilders or athletes in intense training programs shouldn’t try intermittent fasting because their bodies are in need of constant fuel for repair and recovery, Splaver explains. “In terms of diets in general, if there was a one-size-fits-all, we’d be done,” he says.

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