What Are Intermittent Fasting Rules
Intermittent fasting is an eating pattern that alternates between periods of eating and fasting.
Although there are different methods and rules for intermittent fasting, eating within a window of around 8 hours is the most popular method.
In this sense, this means that 16/8 intermittent fasting involves fasting for 16 hours per day. Nonetheless, you can also fast for 14, 18, or 20 hours a day, as we will cover later.
Because intermittent fasting is associated with health benefits such as increased insulin sensitivity or weight loss, it has gained popularity in recent years .
Eating Habits Can Be Unlearned
Over the years, we have learned to feel hungry at certain times.
This fact is especially true for snacks and breakfast. Contrary to popular belief, breakfast is only the most important meal for the food industry.
In our society, skipping breakfast, even if we are not hungry, is almost considered a crime.
But otherwise, we lack energy for the day, dont we?
Not really. The reason we wake up in the morning is peak levels of adrenaline, glucagon, growth hormone, and cortisol, which provide enough energy to start the day.
Therefore, at no other time in the day are we more energized than after we wake up.
Nevertheless, you can also successfully do Intermittent Fasting by skipping dinner. The great advantage of Intermittent Fasting is that you can build it around your daily routine.
If it fits for you and doesnt cause you stress, according to my experience, the successes with intermittent fasting are the greatest. Ultimately, the whole package has to fit for a happy personal life.
No matter what your daily routine looks like, you will have to unlearn the hunger for snacks to achieve success. Neither anyone needs a snack before noon nor in the afternoon.
Either way, youll only become more sluggish and unproductive what a waste of valuable time.
Although this may sound challenging, even morning hunger is unlearned in two weeks at the latest. Yet consistency is the key to success.
Regardless of which eating window you choose, you will only eat during this time.
Do Not Put Milk In Your Coffee
When drinking water, coffee, or tea, mistakes repeatedly happen during intermittent fasting, which clear rules can prevent. In the end, many beginners usually just lack reliable information.
Thus, many fasting beginners get carried away and add a splash of milk or sugar to their black coffee.
But these subtle little things can have significant effects. By raising blood sugar and insulin levels, they break the fast. So, time and time again, a good portion of the health benefits and progress in losing weight are negated.
For example, followers of the ketogenic diet also tend to forget that Bulletproof Coffee breaks the fast.
So while butter, coconut, or MCT oil in coffee helps with hunger in between meals, it prevents the full health benefits of fasting.
Finally, you also need to burn the fat from Bulletproof Coffee before the body into its fat stores.
Although bone broth is also a prime source of electrolytes and fat, it, too, technically breaks the fast and should only be used as a jump start. Once you get used to intermittent fasting, its just as taboo as Bulletproof Coffee.
Furthermore, many people dont realize that while light and zero drinks are sugar-free, they can still break the fast.
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Can You Eat Anything When Intermittent Fasting
Theoretically, you can eat anything during the 8 hours of eating on intermittent fasting. However, this way, you wont see results.
With this in mind, people often try fasting to reward themselves with junk food afterward. Thereby alternate-day fasting is incredibly popular.
Maybe you have heard like me from friends who follow this method sporadically and unsuccessfully. Therefore, the following must be clear with intermittent fasting:
- Discipline is mandatory
- It cannot replace quality food
If you gulp down fries and beer during the eating periods, you definitely wont approach the body of your dreams. Even on intermittent fasting, food quality remains crucial for your health and weight loss.
If you eat less often, it is essential to provide your body with natural nutrient-dense food.
People who delude themselves when eating on an intermittent fasting program wont get results. Beyond that, grasping refined carbohydrates and sweeteners is a vicious cycle, inducing cravings that can turn fasting into agony.
Well further deal with the topic when discussing what not to eat when intermittent fasting.
What Can You Eat On The 1: 8 Diet
This diet isnt suggesting you cram all the food you can into 8 hours. You need to make sure youre eating a balance of fat busting and health boosting foods. Experts have suggest making sure you get a balance of lean meat, eggs, dairy, vegetables, nuts and beans each day.
Make sure to eat a balanced diet.
Tom said, Many people fail the 16:8 diet by packing in too many calories into the 8 hour period, often trying to get some in before the 8 hours ends. You should still be following a strict diet with a complete nutritional breakdown, to ensure you are consuming a targeted number of calories, not to mention macro nutrients and ensuring youre not consuming too much sugar.
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How Long Should You Do Intermittent Fasting For
How long you do intermittent fasting is completely up to you. Whats important is that you find a length of time that works for your schedule and lifestyle.
Some people swear by fasting for 16 hours every day while others fast twice a week for 24 hours at a time. Some people choose an alternate day fasting approach.
Whats more, some people do several shorter periods of fasting throughout the day or week instead of one long fast. What matters most is that you find a method of intermittent fasting that works for your lifestyle, schedule, and any dietary preferences.
Intermittent fasting has been gaining popularity in recent years as a way to lose weight and improve health. Proponents of intermittent fasting say that it can help you lose weight, improve insulin sensitivity, and decrease inflammation.
You Work A Job That Requires Intense Focus And Concentration
Food provides sustenance and energy, and it enables you to focus. When you’re extremely hungry, all you can think about is food, which diverts your attention away from immediate tasks at hand. Of course, everyone responds to IF differentlyit’s dependent on the personbut know that it may initially hinder your ability to concentrate if you’re not already used to going long periods of time without eating.
“Although some people report increases in energy with intermittent fasting, others may experience fatigue, reduced concentration, and low energy levels,” says Calder. “This can affect your productivity in your daily work. If you have the type of career or engage in activities where energy and concentration are needed, intermittent fasting may not be right for you.”
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You Have Sleep Problems
Receiving adequate sleep each night is crucial for healing and repairing muscles from exercise, supporting brain function, and even maintaining emotional well-being. Going to bed hungry can make it challenging for the body to relax and fall asleep, as this causes your brain to be alert, and, as a result, your body feels restless. Sass weighs in: “I’ve had clients struggle with falling asleep or staying asleep if the end of their IF eating window is too early in the day. Inadequate sleep carries a number of health risks, and sleep is when your body does a lot of healing and repair work.”
Not to mention that when you haven’t eaten in several hours, your blood sugar levels naturally drop, which can cause you to abruptly wake up in the middle of the night, feeling anxious. Disruptions during sleep can be harmful to your health, especially when they occur during the most pivotal stage of sleep, known as the rapid eye movement cycle. This stage is important for retaining information that you learned during the day and storing it into memory, and it repeats several times throughout the course of your sleep. Of course, not having enough sleep can cause other complications to arise, in addition to not being able to remember things.
Eat Less For Longevity
The idea of eating a little less for health outcomes is not new. Longevity studies have long suggested that forms of eating less, including intermittent fasting, may activate certain genes that encourage cells to repair and tidy up, getting rid of things like damaged proteins. It may also help mitochondria, the battery packs that produce energy inside every cell in your body. More human clinical trials are needed yet to see if these theories work in real life.
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A Sample Day Of A : 4 Fast
7:00 am Wake and drink 500 mL of water with lemon
9:00 am Eat 1 boiled egg white, a handful of berries or 1 cup of green tea
1:00 pm Drink grapefruit juice, 1 cup of yoghurt or ½ cup of raw vegetables
8:00 pm Eat dinner containing protein, healthy fats and complex carbs
9:00 pm Drink 1 cup of warm milk with turmeric
10:00 pm Eat desserts such as dark chocolate or fruit custard
What To Eat When Intermittent Fasting
With intermittent fasting, there is only one basic approach that works for better health and weight loss:
Do not eat during fasting periods!
Otherwise, there are situations where at least small amounts of certain foods may be acceptable.
If you are not yet used to a new, more extended fasting period and find it challenging to maintain the duration, you might benefit from fasting aids.
For example, if you are hungry and irritable after 12 hours but can last for 16 hours with a Bulletproof Coffee, this is probably acceptable.
Since the added fat limits autophagys health benefits, it hardly stimulates insulin secretion at all, and you can continue to burn fat.
After your body has gotten used to intermittent fasting, however, you should be able to go without training wheels.
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Intermittent Fasting And Ketosis
Ive recently read that ketogenic diets can lead to renal tubular acidosis. How concerned should I be? Whats your opinion on this?
I would not be concerned. As a nephrologist, I am referred all cases of RTA and I have perhaps seen only 3 or 4 cases in the last 15 years all of which were not related to diet. RTA would be amongst the very lowest of my concerns with a ketogenic diet.
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Alternate Day Fasting : 2 Method
Some people fast on alternate days to improve blood sugar, cholesterol, and weight loss. A person on the 5:2 method eats 500 to 600 calories on two non-consecutive days each week.
Some alternate-day fasting regimens add in a third day of fasting each week. For the rest of the week, a person eats only the number of calories they burn during the day. Over time, this creates a calorie deficit that allows the person to lose weight.
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Struggling To Cook Healthy We’ll Help You Prep
Ive been a dietitian for nearly 15 years, so Ive read my share of research on IF, Ive written about it a handful of times, and Ive even tried intermittent fasting out for myself. Heres my take: it works really well for some people regardless of what type of IF they follow, but one common denominator is that plenty of folks out there are doing it wrong.
There happens to be a lot of misinformation floating around the internet , so I culled a list of some of the top comments and questions on Reddits Intermittent Fasting thread and answered them the best I could. Here are some common questions I found about IF, plus some common mistakes to avoid when trying it.
You Don’t Ease Into It
Skip breakfast. Skip lunch. And by 3 p.m. you’re willing to eat your arm. “If you normally eat every 34 hours and then suddenly shrink your eating period to an 8-hour window, you’ll likely feel hungry all the time and discouraged,” according to Libby Mills, RD, a dietitian at Villanova University’s College of Nursing.
“Deciding to limit your eating hours may be motivated by weight loss. However, this represents an opportunity to reacquaint yourself with what your body is really feeling. We often are eating every 3-4 hours and not always because we are hungry.” Plus, you don’t have to fast all week. In fact, people who follow the 5:2 diet eat regular amounts of healthy food for 5 days, then flip the switch on the other 2 days, by reducing caloric intake. A study involving 107 overweight or obese women found that women who restricted calories twice weekly lost the same amount as those who continuously cut calories.
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So Wtf Should I Eat On If
There are no specifications or restrictions about what type or how much food to eat while following intermittent fasting, says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club.
But Mary Purdy, MS, RDN, chair of Dietitians in Integrative and Functional Medicine, counters that by advising that the benefits are not likely to accompany consistent meals of Big Macs.
Pincus and Purdy agree that a well-balanced diet is the key to losing weight, maintaining energy levels, and sticking with the diet.
Anyone attempting to lose weight should focus on nutrient-dense foods like fruits, veggies, whole grains, nuts, beans, seeds, as well as dairy and lean proteins, suggests Pincus.
Purdy adds, My recommendations wouldnt be very different from the foods I might normally suggest for improved health high-fiber, unprocessed, whole foods that offer variety and flavor.
In other words, eat plenty of the below foods and you wont end up in a hangry rage while fasting.
What Can You Eat While Fasting
As previously stated, any amount of calories will, technically, break your fast. Even foods with extremely low calories, like celery, still contain fiber and other nutrients that could potentially trigger your bodys digestive process. Its also possible that the effect of chewing may get your digestive system working, which will actually make you feel hungrier. Therefore, it is not generally recommended to eat during the fasting window.
However, everyone is different, and you should always find what works and feels best for you. Whats key to any weight loss planand essential to learning how to curb hunger during intermittent fastingis consistency. If a small boost helps you see your fasting window through to the finish, and to start fasting again when scheduled, then go for it! And, as always, if youre feeling faint or ill, you should listen to your body and eat or drink when needed.
Plus, even if your body is no longer in fasting mode, you can still benefit from some of its processes fat-burning ketosis, for example, still occurs after feeding, so long as you remain under 50 grams of carbs per day. Keeping your blood sugar levels stable is also possible after fasting just stick with low carb foods to avoid spiking your blood sugar, and keep your body in fat-burning mode. Ultimately, whats important about intermittent fasting is finding the right tools that help you stick to your routine, rather than preserving the technicality of the fast.
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Should I Try Intermittent Fasting
Now that were through a lot of the science stuff, lets get into the reality of the situation: why should you consider Intermittent Fasting?
When you fast, you are also making it easier to restrict your total caloric intake over the course of the week, which can lead to consistent weight loss and maintenance.
#2) Because it simplifies your day. Rather than having to prepare, pack, eat, and time your meals every 2-3 hours, you simply skip a meal or two and only worry about eating food in your eating window.
Its one less decision you have to make every day.
It could allow you to enjoy bigger portioned meals and STILL eat fewer calories on average.
#3) It requires less time . Rather than having to prepare or purchase three to six meals a day, you only need to prepare two meals.
Instead of stopping what youre doing six times a day to eat, you simply only have to stop to eat twice. Rather than having to do the dishes six times, you only have to do them twice.
Rather than having to purchase six meals a day, you only need to purchase two.
#4) It promotes stronger insulin sensitivity and increased growth hormone secretion, two keys for weight loss and muscle gain. Intermittent fasting helps you create a double whammy for weight loss and building a solid physique.
#6) Plus, Wolverine does it:
#7) Boy George is a fasting fan :
People With An Eating Disorder
Are you suffering from an eating disorder such as anorexia or bulimia nervosa? Have you had any issues with food restriction before? In both these cases, intermittent fasting can do more harm than good to your body. Restricting the eating time may mess with an already restrictive mindset and further reduce your calorie intake.
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