Questions About Exercise And Intermittent Fasting
A lot of people have questions about how to exercise and train while fasting. Here are some good questions that should push you in the right direction with your training.
I wanted to thank you both for writing such a fantastic, motivating blog and for introducing me to intermittent fasting. I am enjoying watching my weight go down by basically doing something that involves no effort skipping breakfast! I was hoping you could elaborate more on your exercise routine. I have waded through the Leangains site and the other links you mentioned in the beginners guide, and while very interesting, they are WAY too complex for me at this stage.Paul S.
Readers like Paul are what make our community great. He read about an idea that interested him and even though some of the details were overwhelming, he didnt let that prevent him from taking action. In other words, he started before he felt ready.
I try to make my writing as easy as possible to use, but its always up to you to experiment and see if it makes sense for your circumstances. Keep up the good work, Paul!
Back to the question
Intermittent fasting works great with most strength training programs.
I believe in strength training and compound movements. I think 99% of the population could get in the best shape of their life with only eight exercises: snatch, clean and jerk, squat, bench press, deadlift, pushups, pullups, and sprints. If you did those exercises and did them well, then thats all you would ever need.
/9exercising In The Fasted State
It is a common belief that one should abstain from any kind of stern physical activity when fasting. But this concept is not completely true. You can easily exercise in the fastest states. It all depends on your capacity and energy level. We would not suggest involving any kind of stern activity. Light walking, jogging, bodyweight exercises are much-preferred options. You should plan your workout session before breaking your fast. Remember it is always best to listen to your body. If you feel like you can perform exercises, only then attempt it else let it be. Do not forget to stay hydrated all the time to make up for the fluid loss.
Consider The Intermittent Fasting Plan Right For You:
Some of the popular regimens include:
The 16:8 diet, or time-restricted feeding, where you fast for 16 hours a day, but are free to eat whatever you want in the other eight hours. Experts advise picking an eating window that lets you finish your meals fairly early, such as 10 a.m. to 6 p.m. or earlier, because your body is less efficient at putting sugar away as the day goes by.
Alternate day fasting, which means limiting yourself to 500 calories one day, then eating whatever you want the next, and then repeating that process.
The 5:2 plan, which means incorporating two non-consecutive fast days into your week, then eating normally during the other days.
Here are four tips to keep your plan on track:
Also Check: Can You Do Keto And Intermittent Fasting
Coffee Other Than Black Or Green
Only black coffee is OK during a fast.
Generally, any other type of coffee except for black and green usually contains carbs and sugar. A latte is just one of the bad examples of coffee. The same applies to cappuccino and other instant coffees . Thats a NO.
Just stick to back or green unsweetened coffee with anything but water in it and you are going to be fine.
Read Also: Is Fasting Safe For Weight Loss
Pique Tea: Organic Mint Green Tea
The organic jasmine tea is packed with antioxidants and phytonutrients. One cup will give you 12 times more antioxidants than regular tea, which means this tea will not only boost your weight loss but also overall health.
Pique fasting tea comes in water-soluble packaging so you can easily enjoy it both hot and cold.
When researching more about the Pique fasting tea, you can find that its sourced from the Mogan Mountain National park, located at 2000 ft elevation. Thats granting you a cup of pure organic tea that doesnt contain any insecticides or toxins.
Why I Liked It:
- Packed with healthy antioxidants and polyphenol for a healthy gut and detox
- Water-soluble to enjoy both hot and iced
- Aromatic and flavorful jasmine taste
Recommended Reading: When To Eat While Intermittent Fasting
Fasting May Improve Brain Health
The Warrior Diet is promoted as a way to improve brain health.
There may be some truth to that based on scientific studies on intermittent fasting.
Intermittent fasting has been found to benefit the regulation of inflammatory pathways that affect your brain function.
For example, animal studies have shown that intermittent fasting reduced inflammatory markers like interleukin 6 and tumor necrosis factor alpha , which may negatively impact memory and learning (
5 ).
However, research in this area is ongoing and more human studies are needed to determine the benefits of intermittent fasting on brain health.
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.
Read Also: Does A1c Test Require Fasting
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.
Studies have shown that intermittent fasting can have benefits on both your body and mental health, as well as being one of the diets that work fast for weight loss.
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.
Recommended Foods And Tips
While the 16:8 intermittent fasting plan does not specify which foods to eat and avoid, it is beneficial to focus on healthful eating and to limit or avoid junk foods. The consumption of too much unhealthful food may cause weight gain and contribute to disease.
A balanced diet focuses primarily on:
- fruits and vegetables, which can be fresh, frozen, or canned
- whole grains, including quinoa, brown rice, oats, and barley
- lean protein sources, such as poultry, fish, beans, lentils, tofu, nuts, seeds, low fat cottage cheese, and eggs
- healthful fats from fatty fish, olives, olive oil, coconuts, avocados, nuts, and seeds
Fruits, vegetables, and whole grains are high in fiber, so they can help keep a person feeling full and satisfied. Healthful fats and proteins can also contribute to satiety.
Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet. Drinking water regularly throughout the day can help reduce calorie intake because people often mistake thirst for hunger.
The 16:8 diet plan permits the consumption of calorie-free drinks such as water and unsweetened tea and coffee during the 16-hour fasting window. It is important to consume fluids regularly to avoid dehydration.
Also Check: How Beneficial Is Intermittent Fasting
Immortalitea Diet Tea: Fasting Tea For Weight Loss
This fasting tea combines 11 herbs to boost your metabolism and help control hunger. Its a healthy and refreshing mixture of ginseng, ginger, Chinese yam root, red dates, poria, rehmannia, licorice, atractylodes, peony, dogwood fruit, and alisma. You can really taste the variety of flavors in one cup of this tea.
Theres also a philosophy behind the creation of Immortalitea Diet tea. The blend is prepared according to an ancient Taoist formula that regulates the flow of the Chi, which is your bodys natural energy. You will feel alert and active, even with a limited eating window, so that you can stick to your fasting schedule.
Each pack contains a full 600 grams of concentrated tea, so one is enough to give you all the health benefits. This tea is water-soluble, which is perfect for making a refreshing ice tea. Another advantage of water-soluble tea for forgetful people like me its made instantly so you can easily avoid a bitter over-steeped tea.
Why I Liked It:
- A combination of 11 herbs that boost metabolism and add a rich flavor
- Made specifically for fasting to suppress hunger
- Concentrated formula thats water soluble convenient and perfect for iced teas
/9what Is Intermittent Fasting
Intermittent fasting is an eating pattern alternating between periods of eating and fasting. It does not emphasize on the kind of foods you should eat, rather on when you should eat them. The common intermittent fasting method involves daily 16 hours fasting window and 8 hours eating window. In this, one has to consume all the calories of the day in 8 hours eating window and fast for the remaining 16 hours.
Most people generally fast every day, while sleeping at night. Intermittent fasting is simply extending the time limit and ensuring that you do not consume anything other than fluids to stay hydrated in the fasted state. As compared to other diet trends, most people find it easy to follow. Shunning food for 16 hours, in the beginning, might be tough for some, but once your body gets used to not eating for extended periods, following this lifestyle habit becomes quite easy.
Read Also: What Can I Eat When I M Fasting
It May Decrease Inflammation
Inflammation caused by oxidative stress is thought to be the cause of many diseases, such as heart disease, diabetes and certain cancers .
Studies have demonstrated that intermittent fasting may be an effective way to reduce inflammation in your body.
One study in 34 healthy men found that the 16:8 intermittent fasting method decreased levels of TNF- and interleukin 1 beta , substances that promote inflammation .
Another study in 50 people found that those fasting for the Muslim holiday of Ramadan had significantly lower levels of the inflammatory markers IL-6, C-reactive protein and homocysteine, compared to non-fasting individuals .
How To Get Started
16/8 intermittent fasting is simple, safe and sustainable.
To get started, begin by picking an eight-hour window and limit your food intake to that time span.
Many people prefer to eat between noon and 8 p.m., as this means youll only need to fast overnight and skip breakfast but can still eat a balanced lunch and dinner, along with a few snacks throughout the day.
Others opt to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a normal lunch around noon and a light early dinner or snack around 4 p.m. before starting your fast.
However, you can experiment and pick the time frame that best fits your schedule.
Additionally, to maximize the potential health benefits of your diet, its important to stick to nutritious whole foods and beverages during your eating periods.
Filling up on nutrient-rich foods can help round out your diet and allow you to reap the rewards that this regimen has to offer.
Try balancing each meal with a good variety of healthy whole foods, such as:
- Fruits: Apples, bananas, berries, oranges, peaches, pears, etc.
- Veggies: Broccoli, cauliflower, cucumbers, leafy greens, tomatoes, etc.
- Whole grains: Quinoa, rice, oats, barley, buckwheat, etc.
- Healthy fats: Olive oil, avocados and coconut oil
- Meat, poultry, fish, legumes, eggs, nuts, seeds, etc.
Drinking calorie-free beverages like water and unsweetened tea and coffee, even while fasting, can also help control your appetite while keeping you hydrated.
Read Also: Which Intermittent Fasting Schedule Is Best For Weight Loss
Gentle Foods To Break A Fast
When youre ready to break your fast, its best to ease out of it. Toward the end of your fast, you might want to introduce small portions of foods that are more easily digested, so you dont overwhelm your digestive system.
Breaking your fast with foods that are especially high in fat, sugar, or even fiber can be difficult for your body to digest, leading to bloating and discomfort.
Foods and drinks that can be even more shocking to your system after a fast include those like a greasy cheeseburger, slice of cake, or soda. Even high-fiber raw produce, nuts, and seeds may be difficult to digest.
On the other hand, nutrient-dense foods that easy to digest and contain a bit of protein and some healthy fats can break your fast more gently.
Below are a few examples of what to eat to break your fast.
Breaking your fast with healthy foods that may be better tolerated can help replenish important nutrients and electrolytes while easing food back into your diet.
Once youre tolerating gentler foods, add in other healthy foods like whole grains, beans, vegetables, nuts, seeds, meat, poultry, and fish and return to eating normally.
Recommended Reading: Can You Drink Alcohol While Doing Intermittent Fasting
The Best Tea For Intermittent Fasting
While most plain teas from a store can be a safe intermittent fasting drink, some brands specialize in teas that promote weight loss and are fasting-friendly. If youre serious about shedding pounds during intermittent fasting, the right tea blend can help you boost your weight loss results.
Nowadays, when shopping can be as easy as clicking a few buttons, I went online to find the best-reviewed and most popular teas for intermittent fasting. Based on ingredients, popularity and reviews online here comes the list of the 6 best teas for intermittent fasting.
Also Check: Does Do Fasting Really Work
Recommended Reading: Which Type Of Intermittent Fasting Is Best
What To Expect With Intermittent Fasting
- You will most likely notice your stomach is grumbling during fasting periods, primarily if you are used to constant grazing throughout the day.
- Fasting may also lead to an increase in the stress hormone, cortisol, which may lead to even more food cravings.
- Overeating and binge eating are two common side effects of intermittent fasting.
- Intermittent fasting is sometimes associated with dehydration because when you do not eat, sometimes you forget to drink. For good health, it is essential to actively stay hydrated throughout the day by drinking, on average, three liters of water.
- You will most likely feel tired because your body is running on less energy than usual, and since fasting can boost stress levels, it can also disrupt your sleep patterns. It is crucial to adopt a healthy, regular sleep pattern and stick to it so you can feel rested on an everyday basis.
- The same biochemistry that regulates mood also regulates appetite with nutrient consumption affecting the activity of neurotransmitters like dopamine and serotonin. Fasting could play a role in anxiety and depression.
- Deregulating your appetite may do the same to your mood and therefore you will most likely feel irritable on occasions when you are fasting.
S Man: Pick Your Wait Class
Weve given you the lowdown on IF before, but heres a little refresher for the new students in class.
While the foods above will give you the most obvious benefits from the diet, its the fasting part of IF that provides the oomph.
There are loads of IF plans, but most focus on fasting for a certain number of hours in the day or days of the week.
Heres a breakdown of the most popular IF models:
- The 12:12 method: Fast for 12 hours a day and eat within a 12-hour window. If you eat your last meal at 7 p.m. and have breakfast the next morning at 7 a.m., congratulations, youre already an IF pro.
- The 20:4 method: Fast for a full 20 hours and allow yourself one 4-hour window to eat.
- The 16:8 method: Eat your daily food within an 8-hour window and fast for the remaining 16 hours.
- The 5:2 method: Eat whatever you want for 5 days out of the week. For the other 2 days, men can consume 600 calories, while women can consume 500 calories.
IF isnt the only way to lose weight, and like any other method, it comes with some risks and downsides.
There are risks to IF, such as tiredness, irritability, and headaches. Dehydration is also possible if you dont drink enough water during fasting periods.
The fasting/feasting routine is also potentially unrealistic in the long term and may lead to binge eating during feasting periods, which wont support any weight management goals.
Its best to talk to a dietitian or nutritionist before embarking on IF its not for everyone.
Read Also: What Is Intermittent Fasting Definition
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:
