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Intermittent Fasting Frequently Asked Questions
Q. Does Intermittent Fasting make you feel weak?
A. As intermittent fasting is a cycle of eating and fasting, the long time gap between your 2 meals can make you feel weak. It is important to follow this diet under an experts guidance with a disciplined regimen of eating healthy food at the right time.
Q. During the period of fasting can we drink water or have any type of fruits?
A. During the fasting phase, you should avoid eating fruits or infact, any eatables. But can definitely go for water or low caloric beverages like sugarless black tea or black coffee.
Q. What kind of exercises can one do while intermittent fasting?
A. Due to long fasting hours, you might feel lethargic and fatigued during exercising. Therefore, it is necessary to consider essential factors like timing of workout, nutrients adjustment according to the kind of workout and most importantly, how your body responds! If you feel dizzy and get exhausted easily, it is better to go for light workouts for short duration like yoga and low-intensity workouts. With heavy exercises, the timings and rightly balanced nutrition is extremely important. This is the reason why an experts supervision and guidance play a crucial role.
Q. Does intermittent fasting reduce muscle mass?
Your Fasting Window Is Too Short
If you want to notice a difference in your body weight, your eating window during your intermittent fasting diet should be significantly less than normal.
If the difference between your eating window before and during intermittent fasting is only an hour or two, you might barely notice significant weight loss.
A 14-hour fasting window with a 10-hour eating window seems like a great place to start. However, if you find the 14 hours to be too long, you could start with a shorter fasting duration and work your way up.
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Can If Work For Women Over 50
The short answer is yes. Intermittent fasting has shown promise for both premenopausal and postmenopausal women.
One study looked at alternate-day fasting in 75 obese men and women. For 12 weeks, participants ate 500 calories on fasting days and as much as they liked on non-fasting days.
Regardless of sex or menopausal status, everyone benefited on average. All groups saw similar reductions in fat mass, fasting insulin, insulin resistance, and blood pressure. Interestingly, postmenopausal women saw greater declines in LDL cholesterol than premenopausal women.
Another group of researchers looked at a type of fasting called time-restricted feeding . When you practice TRF, you eat all your daily calories in a compressed time frame.
In the study, obese women ate within a 4 to 6 hour feeding window for 8 weeks. For those familiar with IF protocols, this is somewhere between 16/8 and OMAD.
The results were similar to the previous study. Both pre and postmenopausal women lost weight and showed metabolic improvements.
These are desirable benefits for women over 50. Due to declines in the hormone estrogen, postmenopausal women are at higher risk for weight gain, cardiovascular disease, and blood sugar regulation issues. More research is needed, but IF may help offset these risks.
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Getting Started With If
If you use the IF method, you should still pay attention to what you eat. It is still important to get vitamins, proteins, minerals, fiber and hydration. IF creates a calorie deficit because you are limiting eating opportunities. Although that allows you to eat two larger meals that may be less healthy and tastier, while keeping a calorie deficit, your body still responds to what you put into it. So cleaner, healthier food is better than junk food.
If your main goal is health benefits and not loss of body fat or weight, counting calories is probably not necessary. As you move closer to your goal, make sure you are getting your macronutrients.
Theres an adjustment period when you start using an IF method and you may become lightheaded as your body adjusts to longer periods without food. If you feel an overwhelming need for food, or become nauseous or dizzy, eat or drink something.
Exercising is perfectly fine while fasting. If your main goal is to lose body fat, try working out at the end of your fast and right before your feeding window. Youll burn calories when your body is already primed to be using fat as a main source of fuel, and you sensitize your muscles to the protein and nutrients youre about to feed it. If youre an explosive athlete, however, try working out in the middle of the feeding window so youll have available carbohydrates in your system that are vital for performance.
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Intermittent Fasting: Whos It For
Intermittent fasting may sound technical. But all it really means is going for extended periods without eating.
Why would anybody want to do that? Well, a growing number of fitness experts claim that the practice can help people lose fat and improve their health.
But intermittent fasting is hardly the exclusive preserve of nutrition nerds. In fact, we all do some form of it every single day. Except we donât call it that. We call it sleeping.
Thatâs right. The time from your last meal at night until your first meal the next day could be described as a âfastingâ interval.
Itâs as simple as that. So try not to get too entranced by the terminology.
In the end, people who decide to practice intermittent fasting simply extend the length of time when they are not eating.
Of course, everyoneâs jockeying to âget it right.â Which means many different protocols have emerged â Eat Stop Eat, Leangains, the Warrior Diet, the 5:2 diet, and more â but in one way or another, all of these plans shrink the âeatingâ window and expand the ânot eatingâ window.
Whatâs the point of fasting?
Although the name may be a recent invention, intermittent fasting is nothing new. In fact, humans have always fasted, whether just overnight, during more extended periods of food scarcity, or for religious reasons.
What is new is that clinical research on IFâs benefits for health and longevity is beginning to catch up.
Including me.
Which Type Of Intermittent Fasting Is Best For Beginners
There are several different types of intermittent fasting, and it might be worth experimenting to find which works best for you. If your schedule is fairly flexible, you might be able to sustain a more intensive fasting style, such as time restricted eating or alternate day fasting. If you have a family to work around, you may find 5:2 fasting less disruptive, as you can still enjoy family meals 70% of the time, and focus on your fast the rest of the time.
Kumaran outlines the main types of fasting:
1) Time Restricted Eating e.g 20:4, 16:8, 14:10 12:12 the first number represents the number of hours you fast for, while the second number represents the number of hours you have as an eating window. So for example with 16:8, you fast for 16 hours and eat within an eight hour window. For some people, this means skipping breakfast, and eating lunch and dinner, however others may choose to skip their evening meal instead.
14:10 and 12:12 tend to be the best for those new to intermittent fasting, because they are less restrictive in terms of when you can eat.
2) 5:2 Fasting In this method, you can eat normally for five days a week, but on two non-consecutive days you consume 500-600 calories a day.
3) One meal a day This is where you eat only one meal a day, and get all your calories and nutrition from that meal.
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Can Be A Sustainable Lifestyle Change
Intermittent fasting might sound complicated and intimidating, but it can be simple at times. In fact, you might even find that fasting helps simplify your day since you need to plan fewer meals.
Whats more, it doesnt typically require calorie counting, watching your macros, eating certain foods that you might not be used to eating, or eliminating certain foods that you otherwise enjoy.
For example, having an early dinner followed by a late breakfast the next day is one way to fast intermittently. If you finish your last meal at 8 p.m. and dont eat until noon the next day, youve technically fasted for 16 hours.
For people who get hungry in the morning and like to eat breakfast, or for those who cant eat until later in the evening due to work schedules and other obligations, this method may be hard to get used to.
However, other people instinctively eat this way already. They may be more prone to trying out an intermittent fasting eating pattern.
How Long Have You Been Eating Healthy
Fasting tends to be the hardest when youre coming straight off the Standard American Diet due to how addictive, sugary, and high carb the diet can be.
Jumping right into a fasting window can cause sugar withdrawal symptoms that make it really difficult, and even painful to stick to.
If youre fresh off of the Standard American Diet, or tend to eat more highly processed foods than not, try starting with shorter fasting windows where most of your fast is done while you sleep.
Do this while you are transitioning to cleaner eating and detoxing from sugar.
Also cut out snacking and eat three meals of real foods during your eating window. Increase your fasting window as you adjust.
If youve been eating cleaner for some time now, and eat processed foods on occasion, you can likely get away with longer fasting windows.
If you notice it is hard to fast, eat a strict keto diet, allow your body to adapt to burning fat, and shorten your window until you feel comfortable. Then go for longer fasts.
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How Much Weight Can You Lose From Intermittent Fasting
Intermittent fasting is not a quick weight loss fix. It might take your body a few weeks to start shedding the extra pounds.
Do not expect to drop up to 20 pounds within your first week of intermittent fasting.
Like many diets, you need to remain consistent and make lifestyle changes to get results.
It might take a few weeks for you to drop your first pound from intermittent fasting. However, once you start, you can expect to lose about a pound each week. Some people can lose up to 10 pounds each month.
Therefore, your body type will determine your results.
Keeps Me Focused On The Why
I was needing structure and routine in my life so I find this app helps me to have that Focus and structure and routine that I need to be serious about being healthier. Using the app daily keeps me super focused on when I should be eating, when I should not be eating and what I am eating. It pushes me to eat healthier, make better choices. Also, I love the fact that we are not counting calories or tracking specific Foods.
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The Leangains Method Aka The 16/8 Method By Martin Berkhan
Method: Dont eat after dinner, then skip breakfast the next day.
Suited for: Devoted gym-goers who want to build muscle and lose fat.
How to:
- Women = Fasting time 14 hours, feeding time 10 hours.
- Men = Fasting time 16 hours, feeding time 8 hours.
- Calorie-free drinks permitted during fast .
- Start fast after dinner so sleeping takes up most of fasting time. .
Ex. If you finish your last meal at 8 pm on Monday and then dont eat until 12 in the afternoon on Tuesday youve completed your 16 hour fasting time.
Why Leangains?
- Still able to eat 2-3 meals during feeding time.
Pros:
Cons: Lean gains has strict guidelines of what to eat especially if youre working out.
Tips:
Fasting Tracker: Best Fasting App For Night Fast
The fasting tracker has a simple user interface that gives you the liberty to create your fasting plans. It also has a weight-loss tracking feature and presents visuals to understand your progress. Fasting Tracker is the best fasting app free for night fast. You can swap among various diets: skip a meal or fast for longer, fast within a day, follow eat-stop-eat, 36-hour fasting, 48-hour fasting, and others.
- Manage history: add, edit, and delete
- Weight loss progress charts
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/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.
Risk Of Further Vitamin Mineral And Other Micronutrient Deficiencies
Likely the biggest problem with regular fasting is that one aggravates or induces micronutrient deficiencies. Micronutrient deficiencies are very common. Most people, even those that eat healthy, are deficient in various micronutrients or take in suboptimal levels, typically without even knowing it. For example, studies show that about 70 percent of people are not consuming enough magnesium, a very important mineral for health and longevity. Many people are deficient in optimal levels of iodine, B vitamins, iron , omega-3 fatty acids, vitamin D, vitamin K, zinc and so on.
These deficiencies lead to all kinds of health problems, from brain fog and fatigue to an increased risk of cancer, Alzheimers and accelerated aging.
We explain here why so many people are deficient and why the vitamin and mineral recommendations of governments are substandard.
Fasting, which means eating less, can further lead to deficiencies, which in the long term can compromise your health and accelerate aging.
So if you fast, make sure you take supplements. Because even if you eat healthy, you do need supplements.
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How Can The Simple App Help You Lose Weight
Much like our name suggests, the Simple Apps goal is to make it easier for you to start intermittent fasting so you can lead a healthier life. We simplify your day-to-day tasks through a variety of helpful tools to track your fasts, keep you motivated, and help you stay on schedule. Plus, the Personal Assistance and Insight alerts become more tailored to your lifestyle, the more you interact with the apps features.
Some of our most popular weight loss features include:
The most valuable part of your Simple weight loss program is the personalized content presented to you based on your eating behavior, lifestyle specifics, and weight loss goals. A team of registered dietitians prepared health advice that can be easily implemented into your daily routine and help you change your habits. All you have to do is keep your app up-to-date for a few minutes daily.
Combining all of the Simple apps accessible features will help you adhere to an intermittent fasting routine that sheds unwanted body fat.
What Are Protein Powders
Protein powders are concentrated sources of protein from animal or plant foods, such as dairy, eggs, rice or peas.
There are three common forms:
- Protein concentrates: Produced by extracting protein from whole food using heat and acid or enzymes. These typically supply 6080% protein, with the remaining 2040% composed of fat and carbs.
- additional filtering process removes more fat and carbs, further concentrating the protein. Protein isolate powders contain about 9095% protein.
- Protein hydrolysates: Produced by further heating with acid or enzymes which breaks the bonds between amino acids hydrolysates are absorbed more quickly by your body and muscles.
Hydrolysates appear to raise insulin levels more than other forms at least in the case of whey protein. This can enhance your muscle growth following exercise .
Some powders are also fortified with vitamins and minerals, especially calcium.
However, not everyone benefits from these powders. If your diet is already rich in high-quality protein, you likely wont see much difference in your quality of life by adding protein powder.
However, athletes and people who regularly lift weights may find that taking protein powder helps maximize muscle gain and fat loss.
Protein powders can also aid individuals who struggle to meet protein needs with food alone, such as people who are ill, older adults and some vegetarians or vegans.
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Best Protein Powders And Shakes For Your Muscle Gains In 2022
Add these supplements to your diet to help with muscle gain.
Giselle Castro-Sloboda
Iâm a Fitness & Nutrition writer for CNET who enjoys binging Netflix shows, cooking new recipes, going for a scenic run or hitting the weight room at the gym.
Protein powders and shakes are a good way to supplement if you arenât getting enough through your meals. Theyâre also helpful if one of your goals is to build muscle, but you find that youâre not eating enough to meet your daily protein requirements. While many supplements are gimmicky, protein is one of the supplements that are worth buying. There are two common types of protein shakes or powders: whey-based and plant-based.
Having options makes it easy to choose the right supplement to fit your lifestyle. However, theyâre all not created equal, so we took it upon ourselves to test the many protein shakes and powders on the market. Based on our taste-testing, we determined which are the best whey and plant-based shakes and protein powders that youâll enjoy adding to your diet.
