How Long Do You Need To Fast
However, you don’t have to adhere to 16:8 strictly. There are other methods of fasting people follow, such as 14:10 or even 12:12. Unfortunately, there is a cutoff for how long your fasting window should be if you want to see results from intermittent fasting.
Registered dietitian Susan Dixon, MPH, MS, said that research suggests that limiting your feeding window to between eight and 11 hours and your fasting time to between 13 and 16 hours keeps insulin levels lower for a longer period of time throughout the day.
“However, that doesn’t mean the relationship is cause and effect,” she told POPSUGAR. “It has been observed in the literature that people who fast for 13 or more hours nightly tend to be less likely to have high blood pressure, high cholesterol, large waist circumference, obesity, and elevated blood lipids.” She added that these benefits aren’t observed in fasting windows of 12 hours or less.
And while these benefits go beyond weight loss, if you are looking to lose weight with IF, you still need to make sure you’re eating in a calorie deficit without going below 1,200 calories a day. To find your exact calorie target for weight loss, use this formula.
If intermittent fasting intrigues you, make sure you find a plan that works for you. But if you are looking to do IF daily, and to reap all the benefits, make sure you fast for at least 13 hours.
Lean Gains Or Muscle Building
If this is what you are trying to do at the present moment, whether for a competition or for beach season, then the OMAD diet might not be ideal.
To get bigger, most people need to pack on the calories in some cases, they need 4000 to 6000 plus calories. This is increasingly difficult on the OMAD diet, even for the eater with the biggest appetite. So, spreading meals out during the day is much easier to ensure the caloric intake is met. Although the OMAD diet can work, it can be very difficult to incorporate.
This is also true with the concept of lean gains. The better approach is the 2- to 3-meal-a-day eat window. Your body will get more out of this eating pattern. Again, the OMAD diet is not off limits, but it might not deliver the best results for the period of time you want to see them.
Can Promote Disordered Eating
Both Newgent and Dr. Viana point out that intermittent fasting might not promote healthy eating habits, especially for anyone struggling with an eating disorder. Any form of restriction or rulesincluding time-restricted eatingcan exacerbate disordered eating, such as binging during eating windows, says Newgent. It also leads to a preoccupation with food.
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Fasting On Alternate Days
You eat every other day with alternate day fasting .
What it entails
One day, you eat regularly. You dont eat the following day. Repeat.
Those who gain from it
This is a more advanced fasting plan for individuals who have mastered fasting one or two days each week.
Its excellent for individuals whose lives support the fasting schedule, much like schedule #6. Consider hospital medical staff who perform 12- to 24-hour shifts. It may be simpler and even desirable for them to skip meals throughout their shift.
If you give it a go, you may find that:
- Begin with fasting for shorter lengths of time. This is, once again, a sophisticated technique. Try fasting once or twice a week before attempting alternate day fasting.
- Make a schedule for when youll break your fast. Make certain you have food on hand.
- Be adaptable. You did not make a mistake by breaking the fast early. Make an effort to learn from your mistakes and move on. Also, avoid making up for errors by fasting even more. If you have supper on a fasting day, for example, dont miss a meal on your eating day to compensate.
- When life becomes hectic, take a break from fasting. Hard exercise, severe life stress, or even a womans monthly menstrual cycle dont mix well with ADF.
Safety And Side Effects
Hunger is the main side effect of intermittent fasting.
You may also feel weak and your brain may not perform as well as youre used to.
This may only be temporary, as it can take some time for your body to adapt to the new meal schedule.
If you have a medical condition, you should consult with your doctor before trying intermittent fasting.
This is particularly important if you:
- Have diabetes.
- Have a history of eating disorders.
- Are a woman who is trying to conceive.
- Are a woman with a history of amenorrhea.
- Are pregnant or breastfeeding.
All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if youre healthy and well-nourished overall.
The most common side effect of intermittent fasting is hunger. People with certain medical conditions should not fast without consulting with a doctor first.
Here are answers to the most common questions about intermittent fasting.
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What Are The Benefits Of Intermittent Fasting
Studies have shown some compelling health benefits of intermittent fasting that result from shifting the times you eat and allowing more time for digestion, including:
Weight loss. People who follow an intermittent fasting plan tend to consume fewer calories than average.
Improved brain function. When energy intake from food is reduced, wakefulness is increased because the nerve cell circuits are more active. According to recent research, fasting also promotes the production of new brain cells.
Reduced inflammation. Fasting, however, reduces the number of inflammatory cells in the bloodstream by limiting glucose intake, which, in turn, can help protect against chronic conditions, like heart disease.
What Can I Have While Fasting
No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages. Some forms of intermittent fasting allow small amounts of low-calorie foods during the fasting period. Taking supplements is generally allowed while fasting, as long as there are no calories in them.
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Examples Of Different Intermittent Fasting Schedules
If youre considering giving fasting a shot, there are a few different options for working it into your lifestyle.
Daily Intermittent Fasting
Most of the time, I follow the Leangains model of intermittent fasting, which uses a 16hour fast followed by an 8hour eating period. This model of daily intermittent fasting was popularized by Martin Berkhan of Leangains.com, which is where the name originated.
It doesn’t matter when you start your 8hour eating period. You can start at 8am and stop at 4pm. Or you start at 2pm and stop at 10pm. Do whatever works for you. I tend to find that eating around 1pm and 8pm works well because those times allow me to eat lunch and dinner with friends and family. Breakfast is typically a meal that I eat on my own, so skipping it isn’t a big deal.
Because daily intermittent fasting is done every day it becomes very easy to get into the habit of eating on this schedule. Right now, you’re probably eating around the same time every day without thinking about it. Well, with daily intermittent fasting it’s the same thing, you just learn to not eat at certain times, which is remarkably easy.
Weekly Intermittent Fasting
One of the best ways to get started with intermittent fasting is to do it once per week or once per month. The occasional fast has been shown to lead to many of the benefits of fasting we’ve already talked about, so even if you don’t use it to cut down on calories consistently there are still many other health benefits of fasting.
What If I Hate Water
If youre one of those people who dont enjoy drinking water, you have a few options
First, you can try infusing your water with lemon or cucumber. You may get some calories from these, but it would be so few that it wouldnt matter.
If it gets you to drink more water, its worth it.
The other option is to use water enhancers to increase flavor while also providing electrolytes to increase hydration.
My favorite brand is Mio Drops. They are calorie-free and taste delicious! I always buy a few sets at a time, so I never run out, and they do help!
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Since Im Only Eating Once Per Day Are There Other Restrictions
Within your 1-hour eating time, there are no restrictions on what food or beverages you can consume.
The only restrictions will come outside of the eating window.
You might be wondering what you can drink. If you do get hungry during the day on the OMAD diet, there are some things you can do to stave off the hunger until your eating window approaches.
In terms of beverages, you can drink teas, coffee, and other liquids as well. Coffee is a great suppressant as it does help you keep hunger at bay .
What Is Intermittent Fasting Explained In Human Terms
A phenomenon called intermittent fasting is currently one of the worlds most popular health and fitness trends.
It involves alternating cycles of fasting and eating.
This article explains what intermittent fasting is, and why you should care.
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How Long Should I Follow This Diet
There truly is no time frame or limit in place. If you want to try to lose a few pounds within a 3-month window, you can try the diet out for three months.
However, eating one meal a day can be much more than just a short type of intermittent fasting.
Eating one meal a day can truly become a lifestyle, just as it has for me. There are people who have literally followed the OMAD diet for years. They have maintained an exceptional physique, feel great, have the energy they desire, and state they will never go back to any other lifestyle or eating pattern.
For some, it simply does not work. Some people do not have the dedication or focus and will start picking at food during the course of the day. If this is your case, you might be best served with trying to mix things up and do a few diets or eating patterns during the course of a week. This might help keep you motivated, focused, and help you avoid those hunger pains.
The choice really comes down to you and whether you are in it for the long haul or simply trying something new. Maybe you like to mix things up during the course of a week and try the OMAD diet for a short of a period of time.
We can help in our community forums to answer any questions about being on the OMAD diet if you are just starting out or have been doing it for any length of time.
It May Lead To Improvement In Many Health Conditions
A 2020 study funded by the National Institutes of Health and published in the New England Journal of Medicine analyzed decades of previous research and found that intermittent fasting can lead to improvements in health conditions, including obesity, diabetes, cardiovascular disease, cancers and neurological disordersResearch on intermittent fasting shows health benefits. National Institutes of Health. Accessed 6/21/2021. .
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What Is The 1: 8 Diet
The 16:8 diet is a type of intermittent fasting where you break each day into two parts a 16 hour stretch and an 8 hour period. For 16 hours every day, you consume nothing but water, coffee, tea and other unsweetened drinks. Then for the other eight hours of the day, you can eat all your meals and snacks.
The 16 hour stretch sounds like a long time, but if youre getting enough sleep, you should be asleep for about half of that time.
Sports Scientist Harry Aitken tells GoodtoKnow, Intermittent fasting is a dietary technique in which all food is consumed within a relatively small window of time. Fasting is going for a significant period of time without eating, and intermittent fasting simply brings in a small window of time where you are able to eat.
Intermittent fasting has been popularised and studies have gone on to confirm that it leads to weight loss and fat loss.
The 16:8 diet stems from the book 8 Hour Diet by author David Zinczenko and editor-in-chief of Mens Health Peter Moore, who suggested that a longer fasting time between eating gives the body the time it needs to process the food and burn away extra fat.
It Can Be Hard To Maintain
“Keeping up with this strict way of eating is difficult, mainly because our bodies aren’t wired to only eat within small intervals in our society today. With many social events occurring at night and often within non-designated eating times, many people are not able to stick to these restrictive guidelines for eating,” says Schlichter. “Furthermore, they feel hungry throughout the day when they aren’t eating and aren’t able to gorge all of their calories during designated times. Once a person resumes his/her normal way of eating, they’ll usually gain the weight back, but more so, have to work on rebuilding their relationship to food and learning to trust their body again to give them signs of hunger to eat, and cues for feeling fullness.” To build a better relationship with food, you might consider trying these 11 Mindfulness Hacks to Eat Less, According to Experts.
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Fasting Can Be Detrimental To The Health Of Some With Underlying Conditions
“People with diabetes or those who take medications for heart conditions may find fasting to be dangerous. It is important to check with your primary care physician before moving forward with any drastic diet and lifestyle changes,” says Wilson. “The IFers you follow on social media likely don’t discuss this potential problem, so you have to be an informed consumer of social media and make sure it is a safe endeavor on which to embark given your personal health history.”
Making It Work For You
For some people, aspects of intermittent fasting may be a great way to control how many calories you consume.
- If you often find yourself mindlessly overeating in the evening, setting an eight-hour window to eat within may help stop this happening. Make a point of not eating after dinner and waiting until the next day to eat again. If you follow the 16:8, for example, that would be eating dinner at 6pm and waiting until 10am the next day to eat again.
- If you find it hard to cut out complete food groups or certain favourites, the 5:2 diet means you can still enjoy these on your normal eating days .
- During normal eating periods, make sure you eat a healthy, balanced diet dont just overeat on junk food.
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About Author: Ken Harris
Ken Harris is the proudest father and a writing coordinator for the Marketing & Communications division of OSF HealthCare.He has a bachelor’s in journalism from the University of Wisconsin-Madison and worked as a daily newspaper reporter for four years before leaving the field and eventually finding his way to OSF HealthCare.In his free time, Ken likes reading, fly fishing, hanging out with his dog and generally pestering his lovely, patient wife.
The Benefits Of Intermittent Fasting
Fat loss is great, but it isn’t the only benefit of fasting.
1. Intermittent fasting makes your day simpler.
I’m big on behavior change, simplicity, and reducing stress. Intermittent fasting provides additional simplicity to my life that I really enjoy. When I wake up, I don’t worry about breakfast. I just grab a glass of water and start my day.
I enjoy eating and I don’t mind cooking, so eating three meals a day was never a hassle for me. However, intermittent fasting allows me to eat one less meal, which also means planning one less meal, cooking one less meal, and stressing about one less meal. It makes life a bit simpler and I like that.
2. Intermittent fasting helps you live longer.
Scientists have long known that restricting calories is a way of lengthening life. From a logical standpoint, this makes sense. When youre starving, your body finds ways to extend your life.
Theres just one problem: who wants to starve themselves in the name of living longer?
I dont know about you, but Im interested in enjoying a long life. Starving myself doesnt sound that appetizing.
The good news is that intermittent fasting activates many of the same mechanisms for extending life as calorie restriction. In other words, you get the benefits of a longer life without the hassle of starving.
Way back in 1945 it was discovered that intermittent fasting extended life in mice. More recently, this study found that alternate day intermittent fasting led to longer lifespans.
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How Does Intermittent Fasting Work
There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day two days a week. There are many different intermittent fasting schedules.
Mattson says that after hours without food, the body exhausts its sugar stores and starts burning fat. He refers to this as metabolic switching.
Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours, Mattson says. If someone is eating three meals a day, plus snacks, and theyre not exercising, then every time they eat, theyre running on those calories and not burning their fat stores.
Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.