How To Do The 12
When following this IF method, in as much as the two meals are 12 hours apart, you must finish your last meal before the 12 hour fasting-eating interval. For instance, if your eating window is 8 a.m. to 8 p.m., you should eat breakfast at or after 8 a.m. finish dinner before 8 p.m. As you begin, you will have hunger pains, but your body will adjust with time.
Do not jump into the 12 hour intermittent fasting. Your body takes time to adjust to not eating, especially if you usually take three meals and two snacks a day. Begin by staying off some meals, then when you get used to staying without food for hours, increase the period slowly to the 12 hours optimal window. Ensure that you are comfortable staying for long without eating because 12 hour intermittent fasting should not make you miserable, but rather, you should enjoy doing it.
How Many Days A Week Is Fasting Recommended
Intermittent fasting is most effective for losing weight if practiced daily. Although, fasting is never easy due to peoples job shifts, extensive travel, or hectic work schedules. These people may find it difficult to practice intermittent fasting daily and may want to fast on alternate days or at least two times a week.
Extreme fasting techniques and lifestyles, such as fasting for 24 hours one day a week or fasting without drinking water, are not recommended.
On average, if you want to lose weight and shed one pound per week, you have to eat 500 calories less daily .
The two times a week method
- You restrict calorie intake in 24 hours to 500 for two days a week.
- During the other five days, you resume your normal eating diet .
- On the fasting days, you must have high-fiber and high-protein foods to keep the body full and the calorie count low.
- Make sure there is a gap of at least one day between the two fasting periods.
- This method does not have any fixed fasting and eating window.
The alternate-day fasting method
- You restrict calorie intake to about 25 percent of your normal intake, irrespective of the fasting hours.
- On non-fasting days, resume your regular diet.
- Alternate-day fasting may have harmful consequences in the long run.
Intermittent Fasting For 12 Hours Week One Exercise Plan
Im going to be honest, this time I AM focusing on working out more.
I think its important for overall health, and I really want good results too! It IS my birthday coming up, after all!
Im kind of taking it week by week though. Making sure to do something most days of every week, but not necessarily the exact same plan every week, if that makes sense.
For week one I chose to focus on cardio. Just my preference.
I chose to hit a minimum of 10,000 steps per day, breaking it up some with actual working out on the treadmill or jogging outside, and the rest just running errands throughout the day.
As long as Im intentionally moving at least 45 minutes or so most days of the week, any activity is fair game!
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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.
Possible Reversal Of Type 2 Diabetes
Evidence shows that IF can help with insulin resistance and sensitivity. The food control which is encouraged by fasting helps to reduce blood sugar levels, which is helpful for controlling insulin. More evidence suggests that intermittent fasting may be able to reverse actually developing the diseases.
One study involved type 2 diabetic patients using fasting as a therapeutic technique for reducing insulin resistance as opposed to medication. The results demonstrated that fasting can be as effective as medication. Fasting helps control blood sugar levels, which helps control and improve insulin complications that diabetic patients suffer with. Thus, suggesting that fasting may lower the risk of developing diabetes.
This study also resulted in these patients losing weight, reducing their waist circumference and improving their blood sugar levels.
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Who Can Benefit From The Ketogenic Diet
The keto diet is best for people who want to lose weight and dont want to spend hours in the gym or doing physical exercise and People who are not very inclined to fasting.
Not only for weight loss, but ketogenic diets are also excellent forpeople with epilepsy, diabetes, heart disease, cancer, Alzheimers disease, and who are pretty much anyone who deals with insulin resistance or diabetes issues because it emphasizes moving away from sugars and carbohydrates toward fats.
The ketogenic diet is also beneficial for athletes because it helps them build muscle by converting what they eat into energy instead of storing it as fat.
You Can Tweak Your Fasting Schedule For Weight Maintenance
Here is the thing.
Even if you have hit your goal, you shouldnt rest on your laurels just yet. How about considering maintenance intermittent fasting protocol to keep your goals sustained?
Lets say you were doing alternate day fasting where you may have fasted for 4 or 5 days a week and you have now hit your target weight loss objective. How about you reduce that to fasting 2 days a week for maintenance.
How about you adopt the 5:2 intermittent fasting method where you cut down on your calories requirement to 20 or 30% for 2 days a week. Feasible? I sure think so.
How about you start skipping breakfast say 5 days a week and have your first meal of the day at 1pm and have one more meal at 8pm. Nothing else to eat again until 1pm the following day. Feasible? Definitely.
You can adopt any method that suits your professional and social life and tweak it to fit your lifestyle and carry on doing intermittent fasting for as long as possible and reap the benefits for life.
I personally always skip breakfast and I dont have my first meal until about 1.30pm, if I am lucky. Sometimes 3pm on a busy day at work. Then my main meal of the day is usually around 8pm. Lately I go straight for the 24-hour fast. Even better. Works for me!
The book below explains the 5:2 fasting plan. Get a copy from or over here on
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/8 Intermittent Fasting Food List: What To Eat And Avoid During Eating Hours And How To Break A Fast
There are plenty of foods allowed to eat on 16/8 intermittent fasting during an 8-hour eating window. The great thing about intermittent fasting is that you can eat any kind of food and that is the reason why intermittent fasting methods are so popular today.
In this article, we will present to you what to eat and drink on intermittent fasting, foods, and drinks to avoid, and the best ways to break a fast.
Intermittent Fasting Good For Reversing Insulin Resistance And Muscle Building
You may start intermittent fasting because you want to reverse your insulin resistance. That objective might take you a little longer to achieve, so you could be fasting intermittently for say 5 6 months.
If your objective is to build muscle with intermittent fasting, then it may take you as long as 4 6 months or even longer. With muscle building, you will want to consider adding a workout regime to the fasting.
You also should consider doing your workout routine which must include resistance training towards the last 2 hours of the fasting window to accelerate the process.
In essence, I am saying the workout should be the last activity you do before you resume eating. That has been shown to be very effective.
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Reduce Stress And Improve Mental Health
The 16:8 diet help reduce cortisol levels and help reduce inflammation. Plus, since you wont be dealing with hunger for two days a week, its better for your mental health.
Those whove tried the 16:8 diet say how much more productive they are during fasting hours, spending less time stressing over food and more time channelling their energy into other beneficial tasks throughout the day.
Hours Intermittent Fasting Week Two Plan
Ive got to admit, tracking all these metrics is really helpful. Its motivating to see these changes on paper because the mirror doesnt always tell the whole story.
Without tracking, you dont really know whats working and whats not.
But seeing 5 pounds down just by fasting for 12 hours and moving more is motivating, for sure!
Im not going to get too excited just yet because I KNOW week 3 is coming.
Week 3 is always, always, always the point where I get bored, life happens and I fall off. So well see.
But for week 2 of intermittent fasting 12 hours, Im going to continue eating home-cooked meals, mostly from my grocery list. Im turning my focus to lifting weights most days and doing just a teeny bit of cardio like 10-15 minutes. And thats it!
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/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.
The Hour By Hour Benefits Of Intermittent Fasting
We all naturally fast or take a break from eating for at least 8 hours a day. Its when were asleep!
The prevailing view has always been to start your day with a hearty breakfast but recent research suggests that taking a longer break can help you lose weight and improve overall health. Its a movement that has gained popularity but it is also evidence based with research continuing to show its benefits.
Whether you call it intermittent fasting or time-restricted eating, it involves intentionally taking a break from eating for anywhere from 12 to 16 hours a day.
Intermittent Fasting has been shown to:
Lower Insulin Levels
Increase Fat Burning,
Help with Cellular Regeneration
Also, it stands to reason that if youre eating for fewer hours a day, theres a good chance youre eating less overall, helping to lose weight if thats a goal.
Pretty impressive huh?
And its not nearly as hard as you think.
There are numerous health benefits related to intermittent fasting including:
Weight and body fat loss. …
Increased fat burning. …
Lowered blood insulin and sugar levels. …
Possible improved mental clarity and concentration. …
Possible increased energy. …
Possible increased growth hormone, at least in the short term
Heres a breakdown of what you body does each hour of fasting :
All food has left the stomach
Insulin is no longer produced
Body starts to ramp up the fat burning
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Fast For 12 Hours A Day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
Difference Between Ketogenic Diet And Intermittent Fasting
Both diets are intended to give your body time to rest and digest, so its not surprising that they have some similarities.
However, there are also differences in their approach. For example, people on a keto diet can consume more than twice the amount of protein as people on an intermittent fasting regimen. The two diets also differ in their recommended carbohydrate intake levels with keto diets advocating for higher levels of carbohydrate intake while intermittent fasting usually advocates for lower levels.
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/4can You Drink Milk While Fasting
Intermittent fasting has become a popular lifestyle choice. Not only for losing weight but even for people in general, due to its myriad potential health benefits. This dietary pattern alternates periods of eating with periods of either fasting or taking in minimal calories. There is no restriction on food choices, except that while fasting you need to be careful of not breaking the fast. Some beverages and supplements can unintentionally break your fast, so you need to avoid them at all cost. In this article, we will tell if you can have milk during fasting hours or not.
Chow Down In Sync With Your Circadian Clock
This is not the first research to show that the timing of meals can make a difference to our waistlines. As we’ve reported, a study several years back found that dieters who ate their main meal of the day before 3 p.m. lost about 5 pounds more than people who ate a dinner meal late in the evening.
And as scientists learn more, it’s clear that our bodies are timekeeping machines. Not only do we have a master clock in our brains, but there are also clocks in all the organs of our body from the pancreas to the stomach and liver.
Daylight is a main cue to reset our master clock each day, but it’s the first bite of food we take in the morning that may be an important cue to reset other clocks in our organs.
“When the timing of meals does not match with the sleep-wake cycle well, there’s a disconnect between the different clocks that we have in basically all the cells of our body,” Frank Scheer, director of the Medical Chronobiology Program at Brigham and Women’s Hospital, told us several years back.
“When the clocks in our body are out of sync,” our bodies don’t work as efficiently, and this may lead us to store more fat, explains Panda. “And over a long period of time, that can lead to Type 2 diabetes, obesity and increased risk for heart diseases,” Panda says.
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Intermittent Fasting 12 Hours
Though its taken me so very long to get to even where I am today .
Im determined to find my path.
I will not quit until I become a healthy weight and size for my age.
I refuse to quit trying new ways of eating and ways of moving that feel right for me and my lifestyle.
So, this time Im taking some of what I learned from my intermittent fasting 16/8 experiment and applying it to a reduced fasting window of just 12 hours.
Combined with some level of dietary care and movement, of course.
But the main focus is 12-hour intermittent fasting.
Similarities Between The Keto Diet And Intermittent Fasting
The keto diet, or ketogenic diet, is a low-carb, diet designed to help you lose weight. The intermittent fasting diet is an eating pattern in which you limit your food intake to a particular window of time each day.
Mostly there are many differences between the keto diet and intermittent fasting but there are a few similarities also
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