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What Is The Best Intermittent Fasting Schedule

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Safety And Side Effects

What is the best intermittent fasting schedule for weight loss?

Modified versions of intermittent fasting appear to be safe for most women.

That being said, a number of studies have reported some side effects including hunger, mood swings, lack of concentration, reduced energy, headaches and bad breath on fasting days .

There are also some stories online of women who report that their menstrual cycle stopped while following an intermittent fasting diet.

If you have a medical condition, you should consult with your doctor before trying intermittent fasting.

Medical consultation is particularly important for women who:

  • Have a history of eating disorders.
  • Have diabetes or regularly experience low blood sugar levels.
  • Are underweight, malnourished or have nutritional deficiencies.
  • Are pregnant, breastfeeding or trying to conceive.
  • Have fertility problems or a history of amenorrhea .

At the end of the day, intermittent fasting appears to have a good safety profile. Yet, if you experience any problems such loss of your menstrual cycle stop immediately.

Summary

Intermittent fasting may cause hunger, low energy levels, headaches and bad breath. Women who are pregnant, trying to conceive or who have a history of eating disorders should seek medical advice prior to starting an intermittent fasting regimen.

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.

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.

Also Check: Who Should Do Intermittent Fasting

Can I Exercise During Fasting

Yes. You can continue all your usual activities, including exercise, while fasting.37 You do not need to eat before exercising to provide energy.38 Instead, your body can burn stored energy for fuel.

However, for long-duration aerobic exercise, eating before exercise may increase performance.39 Its also important to drink fluids and replenish sodium around exercise when fasting. This is good to know if youre competing. Learn more

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Is 16/8 Intermittent Fasting Right For You

A Beginners Guide to Intermittent Fasting

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.

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What To Eat While Fasting

What you eat during your eating window can really dictate what fasting can do for you.

To elaborate, if you eat nothing but energy-dense and nutritionally void food in your eating window, you may not see any changes at allâ¦and you can still gain weight.

However, if you eat nutritionally dense, whole foods like fruits, vegetables, whole grains, and lean meats, you will likely see many beneficial changes. Donât get us wrong, thereâs a time and place for everything itâs about balance.

Now you may be wondering what you can consume during your fasting window and the short answer is: anything that doesnât contain any calories â water, tea, black coffee.

The long answer is: it depends. Some people will still consume some food during their fasting window, especially if the fasting window is very long. For example, some individuals practice modified alternate day fasting where they eat one small meal on their fasting days.

While this choice is entirely up to you, choose wisely. If you decide to try a fasting routine where the fast isnât very long, like the 16/8, you should definitely aim to fast throughout the entire window.

Is It Ok To Skip Breakfast

Yes, Varady said. The notion that omitting a morning meal is bad for your waistline likely began with studies sponsored by cereal companies, and most of that research looked at the effects of breakfast skipping on cognition in children, she noted: Im not sure how that all got translated to body weight.

Read Also: What Can You Eat On Intermittent Fasting

Intermittent Fasting Is Good For The Brain

There are a few ways in which intermittent fasting is good for the brain.

Intermittent fasting may increase the rate that new nerve cells grow.

This is beneficial to the brain. Cellular repair processes also improve when intermittent fasting.

This removes waste from cells and may help to prevent Alzheimer’s disease.

Intermittent fasting also improves levels of a brain hormone called brain-derived neurotrophic factor .

When levels of BDNF are low, you are more likely to experience depression.

If you’ve been wondering whether or not intermittent fasting is the right choice for you, then this video is the perfect place to start!

The Secret Of Healthy Weight Loss

The BEST Intermittent Fasting Schedule

Best intermittent fasting schedule Healthy weight loss

Yorukoglu mentioned that for the first item, 2 meals a day is enough for everyone. For the word breakfast is the most important meal, he said, This is a misunderstood urban legend.

So what is the most effective intermittent fasting schedule? The answer is actually very simple. In fact, the secret is very clear based on scientific data:

We quit the snacks. We only eat on the basis of 2 meals. The fasting hour actually starts at the hour when no one should eat.

So what is this time? 8 pm. This covers 8 pm and after when no one should eat. Because what you eat after 8 pm cannot be digested. When the fast ends, it is 12 pm.

Dr. Yorukoglu stated that people had tried diets for years and failed, and as a result, hundreds of people who went to see him after making an appointment for surgery got rid of unwanted weight with this method before surgery.

In addition, he also states that daily walking between 12 pm and 8 pm, before your fasting starts, significantly accelerates the rate of fat burning.

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With More Time To Digest I Definitely Felt Less Bloated

One of the intermittent fasting results Bates mentions in her program is better gut health. She suggests having an “ACV sipper” 20 minutes before your first meal-that’s a tablespoon of apple cider vinegar in 8 ounces of water. I didn’t do this every day, but thanks to my wholehearted love for ACV , I enjoyed the days I did. The ACV is meant to help you digest your first meal better.

I can’t be sure this is what kept me from getting bloated by the afternoon , but I really did feel “deflated” on this plan. The full 16 hours of fasting at night probably didn’t hurt either, along with more time to digest between meals. .

What Food Should I Eat When Intermittent Fasting

Before you start intermittent fasting, youll need to know what food you should eat. Although you are not required to change your diet when you start this new eating schedule, if you want to maximize your results, its best to pay special attention to the types of foods youre eating primarily to maximize the amount of protein youre taking in to hold you over in the fasting period.

You will need to eat several small meals and snacks spaced out evenly throughout the day so that you stabilize your blood sugar levels and keep your hunger under control.

You should also try to consume nutritious whole foods and beverages before, after, and during this diet. Eating nutrient-rich foods like these can help your body perform well while you adjust to the diet, and youll also maximize the effects of intermittent fasting by eating healthy.

Read Also: What Foods Can You Eat On Intermittent Fasting

Do Women Respond To Fasting Differently

Because of that, they may respond to the physiological stressor of fasting differently as well. When men would simply shrug it off and grind through, women may be more prone to feel worse because of their emotional sensitivity.

Emotional sensitivity is higher in the female psychology because they need the higher emotional intelligence and empathy for being able to read what theyre children and family members are silently conveying to them. That will have a somatopsychic effect on how theyre reacting to fasting. They may also start reacting to outside events and other people differently because they feel differently, which in turn can become an additional stressor.

So Which Intermittent Fasting Schedule Is Best For Weight Loss Whichever One You’ll Actually Stick To Tbh

Best Intermittent Fasting Strategies &  How to Fast ...

In short, the one that’s easiest for you to follow. “It is all about sustainability for the individual,” says Lemein. “If one of these diets work well for you and your lifestyle and preferences, then you will likely see some success. If not, then you’ll likely not see the results you’re are looking for, as the sustainability piece will not be there.” That means picking a diet that work best with all the lifestyle factors you need to consider, like your work schedule, family dynamic, living situation, commute time, and travel commitments, notes Lemein.

It’s worth pointing out, though, that the 16:8 diet seems to be the most doable for a lot of people who are into IF. The 16:8 method also scores points for preventing overeating at night, which can often be a big obstacle for weight loss. And sticking to an eight-hour eating window during daylight hours allows your metabolism to run as itâs supposed toâyou fuel up for energy during the day , and stop eating for rest and recovery at night, per a 2017 article in the journal Nutrition Reviews.

The bottom line: All intermittent fasting schedules may lead to weight loss if you can follow them sustainably, and the 16:8 method may be the easiest way to follow an IF diet.

Recommended Reading: How Does Fasting Help You Lose Weight

/1 Intermittent Fasting Aka One Meal A Day

In 23/1 intermittent fasting, you will be fasting for 23 hours and have one meal a day. This is also another most-followed fasting schedule, and it is known as One Meal A Day or OMAD fasting. You can choose whichever meal is preferable, and rest of the day you can fast. Most people prefer dinner as their one meal.

Make sure that you take enough calories in a single meal it is recommended to consume 1200 calories in your meal. Try to include proteins, vitamins, and nutritionally rich meals. If you have any health complications such as diabetes, high blood pressure, low sugar, or low blood pressure, you can have fruits or raw veggies in your fasting period.

Though it sounds intense, it is not a new way of fasting most religions follow this type of fasting as a ritual.

People who follow this diet prefer to eat their one meal at dinner time, then fast again until the next day evening. Studies suggest that eating only breakfast will aid in glucose control and reduce the risk of type 2 diabetes. Several other research contradicts it, suggesting that skipping breakfast would be a more beneficial strategy for managing overall calorie consumption.

For a more in-depth OMAD guide, check our One Meal A Day: All You Need To Know About OMAD Diet guide.

How To Schedule Meals When You Are Intermittent Fasting

While the idea of fasting can be overwhelming, especially if you haven’t done it before, intermittent fasting can actually be a lot easier than many other types of eating plans.

Once you start your intermittent fasting journey, you’ll most likely find that you feel fuller longer and can keep the meals you do eat very simple. There are a few different ways you can fast, so I broke up each of the different plans below into beginner, intermediate, and advanced along with a typical meal plan for each day.

The combination of nutrients will give you the energy you need to enhance the benefits of your fasting journey. Just make sure to take into account any individual food intolerances, and use this as a guide for your particular health case, and adjust from there.

Remember, intermittent fasting does not necessarily mean calorie-controlled, so be sure to eat according to your personal caloric needs.

Also Check: How To Do Intermittent Fasting Weight Loss

Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be

Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, , diet.

New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So Im prepared to take my lumps on this one .

We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as .

Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day ,or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.

How Long Should You Be Fasting

The BEST Intermittent Fasting Schedule For Weight Loss

Again, this is going to be totally dependent on what works best for you. What Intermittent Fasting Schedule looked like a good fit for you? If you are just beginning then my recommendation would be to start with the 16:8. This will more than likely be your best choice. The key is to be consistent. If you stay consistent youll see the results youre after. Its so important to find ways to make new changes work for your lifestyle and not make your lifestyle work around new changes.

Also Check: What Can You Drink During Intermittent Fasting

Extended Or Prolonged Intermittent Fasting

In this type of intermittent fasting, you are fasting for more than 24 hours you might choose to fast for 48hours or 72 hours. Its not recommended to fast for more than 96 hours at a stretch. You should practice this fasting only once a month. It would be advised to consult your doctor and ask for advice on whether you can take up this kind of fasting.

Keep yourself hydrated with lots of water. You can also include herbal tea, green tea, and black coffee.

Extended intermittent fasting is not recommended for people with health concerns such as diabetes, blood pressure, pregnancy, and breastfeeding mothers. Also, if you are not used to fasting, then this would be a tough choice.

For a more in-depth extended fasting guide check: Prolonged Fasting 101: How To Do It & Are The Benefits Worth It?

Its Inappropriate For Many People

The Warrior Diet is not a way of eating that everyone should follow.

This type of intermittent fasting is inappropriate for many people, including:

  • Children

13 ).

Some women may be able to fast intermittently without negative effects. However, some may experience unpleasant side effects like insomnia, anxiety, missed periods and reproductive health disturbances.

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