Zero In On Your Purpose
Why do you want to try intermittent fasting? Whats in it for you?
- Weight loss, weight maintenance. Fasting reduces hormones such such as insulin, and increases HGH and norephinephrine which makes stored body fat more accessible to burn for energy, so you lose fat.
- Avoid medication, relieve symptoms. Fasting helps you prevent prevent diabetes, heart disease, reduce inflammation.
- Prevent serious disease, longevity. Studies show fasting may provide protection against Alzheimers, cancer, and may help you live longer.
Think about the reasons why you made this choice when you feel deprived.
Day 2 Delay Breakfast
Good morning! You just did a 12-hour fast.
Your last meal was at 7 PM last night, and its now 7 AM. Thats 12 hours. You didnt eat for half a day. Youve balancedeating and fasting to a ratio of 50:50 12 hours of eating and 12 hours of fasting. This is a good thing.
That wasnt so hard, was it? All you had to do was stop eating after dinner. Time flies when youre sleeping!
But now its the morning rush. You need to get out of the house asap or youll be late. So you eat as fast as you can or grab something on the go to eat in the car. But why?
| Delay breakfast today. Eat it when its convenient. Have water, coffee, or tea instead.
Theres nothing extreme about delaying your first meal of the day until its convenient. Like after youve arrived at the office or the kids have been dropped off to school instead of amidst the mad morning rush.
After you get to work, settle in. Check your email, look at your calendar, plan your day. You dont have to sneak in breakfast before or have breakfast while youre doing all this.
- 10 AM. Its time to enjoy your breakfast without the chaos.
- 12 noon. Lunch time. Youre probably not hungry because you just ate. The clock says its lunch time but your body doesnt say so. Its okay to wait to eat until you feel hungry again.
- 2 PM. Youre hungry now, have a nice lunch.
Eat dinner at 7 PM.
Build up on the prior steps: Dont eat after dinner, delay breakfast until 10 AM.
What Are The Benefits Of Fasting
Fasting can provide significant health benefits, for a variety of health issues, symptoms and conditions. Because fasting works to repair and heal on a cellular level, research suggests that it can help conditions like obesity, diabetes, sleep apnea, some types of cancer, Alzheimers disease, arthritis, asthma, multiple sclerosis, IBS and chronic or autoimmune conditions.
Fasting can help with the following:
- Stimulating growth hormones secretion by 1300%
- Triggering autophagy, ie. cleaning up of damaged cells
- Stem cells generation
- Normalizing ghrelin levels, aka the hunger hormone
- Reducing inflammation and lessen free radical damage
- Lowering triglyceride levels
- Boosting brain power by stimulating BDNF by 400%
- Supporting the treatment and prevention of cancer
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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: Surprising Update
- By Monique Tello, MD, MPH, Contributor
Theres a ton of incredibly promising intermittent fasting research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve but theyre rats. Studies in humans, almost across the board, have shown that IF is safe and effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.
But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.
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How To Do Intermittent Fasting: 4 Fasting Schedules To Try
Whether youre new to keto or have been doing it for a while, you may be wondering how to do intermittent fasting. At one point, the health and wellness industry advised eating 5-6 small meals per day for optimal metabolism. The claim was that smaller meals lead to weight loss, while a fasted state puts the body into starvation mode, causing it to hold on to calories.
Why Shouldnt Individuals Follow Their Own Mosques
Individual acts of worship are matters that a person will be questioned about, and those acts of worship that are not linked to other Muslims are not included in acts of worship that a person can give up for the sake of unity or to merely blindly follow others. Although people should pray in congregation at their local mosques, the start of fasting is not connected to the timing of the local mosque. Therefore, the person should exert effort to identify the correct position that will free him from any burden on the Day of Judgment.
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Top 6 Questions About Intermittent Fasting
1) Wont I get really hungry if I start skipping meals?
As explained above, this can be a result of the habits you have built for your body. If you are constantly eating or always eat the same time of day, your body can actually learn to prepare itself for food by beginning the process of insulin production and preparation for food.
After a brief adjustment period, your body can adapt to the fact that its only eating a few times a day. The more overweight you are, and the more often you eat, the more of an initial struggle this might be.
Remember, your bodys physical and cognitive abilities most likley wont be diminished as a result of short term fasting.
2) Where will I get my energy for my workouts? Wont I be exhausted and not be able to complete my workouts if fasting?
This was a major concern of mine as well, but the research says otherwise: Training with limited carbohydrate availability can stimulate adaptations in muscle cells to facilitate energy production via fat oxidation.
In other words, when you train in a fasted state, your body can get better at burning fat for energy when there are no carbs to pull from!
Ill share some of my experiences, now doing heavy strength training for 3 years in a fasted state:
Here I am pulling 420 lbs. at 172 BW after a 16 hour fast:
A post shared by Steve Kamb on Nov 21, 2018 at 10:43am PST
LeanGains digs into various options here, but here is really what you need to know:
4) Wont fasting cause muscle loss?
Daily Fasting Or Time Restricted Eating
This is a sustainable method of fasting that can be incorporated into daily life. As a general rule, you restrict eating into a 4â11 hour window, while the remaining 13â20 hours are fasted. Essentially, you prolong your night time fast ð by delaying your first meal of the day, or stop eating earlier in the day . This type of fasting is normally done on a daily basis, but some people dip in and out of it, depending on their schedule.
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What Happens To Your Body When You Fast
When you dont consume food or calories, the body looks for other ways to generate energy, such as drawing on glucose, ie. sugar stores. Once the glucose is significantly used up, the bodys metabolism changes and the body begins to burn fatty acids from stored fat for energy. When this transition to burning fat for energy is made, the body begins producing ketones and is said to be in a state of ketosis. You can measure your level of ketones using a Keto Mojo .
Once you reach a state of ketosis, many of the benefits of fasting start to kick in. Now, the specific benefits can vary depending on how many hours you have been fasting. For example, growth hormones kick in at 13 hours, whereas autophagy is thought to kick in at 16-18 hours. MIT research shows that at 24 hours intestinal stem cells will begin repair and 24 hours is also when you start to see weight loss.
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.
Its a point that Coach Matt makes in this video on intermittent fasting:
#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.
#5) It can level up your brain, including positively counteracting conditions like Parkinsons, Alzheimers, and dementia.
#6) Plus, Wolverine does it:
#7) Boy George is a fasting fan :
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Degrees Below The Horizon For Fajr And Either 17 Or 18 Degrees For Ish
It is with this in mind that we may conclude that an individuals Mushhadah for prayer times must not negate the accepted criterion that was originated by global and widespread mushhadah established in different countries and throughout the centuries. That criterion is the basis for the decision of both Muslim jurists and astronomers that Fajr should be calculated when the sun is at 18 degrees below the horizon for Fajr, and either 17 or 18 degrees for Ish. It should be noted that the slight choice offered for Ish times is insignificant and thus there is no need to discuss it here.
What Should You Eat
Most diets focus on eating healthy foods, and intermittent fasting is no exception.
Do keep in mind that your body needs nutrients to function optimally. When you eat junk and processed foods that are not nutritious, you wont be able to lose weight.
During your eating period, you should eat and drink:
- Probiotics like yogurt
- Fermented foods and drinks such as sauerkraut
If you follow an intermittent fasting routine, avoid eating a lot of red meat and alcohol. If you must, restrict your meat intake to once in a while and drink wine instead of other alcohol. Also, avoid eating sweet foods and desserts as much as possible for the best results. In case your nutritional needs are not met by your diet, do take some vitamin and mineral supplements.
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Less Feeding More Fasting
One of the best ways to achieve effortless and long-lasting fat loss in my opinion is to train yourself to eat two meals a day . The easiest and best way to accomplish this? Leverage your natural overnight fast by skipping breakfast .19
Typically, the fed state starts when you begin eating and for the next three to five hours your body digests and absorbs the food you just ate. Insulin rises significantly, completely shutting off fat-burning and also triggering excess calories to be stored as fat.20
After the first few hours mentioned above, your body goes into what is known as the postabsorptive state, during which the components of the last meal are still in the circulation. The postabsorptive state lasts until 8 to 12 hours after your last meal, which is when you enter the fasted state. It typically takes 12 hours after your last meal to fully enter the fasted state.21
When youre in the fasted state your body can burn fat that has been inaccessible during the fed state. Because we dont enter the fasted state until 12 hours after our last meal, its rare that our bodies are in this fat burning state. This is one of the reasons why many people who start intermittent fasting will lose fat without changing what they eat, how much they eat, or how often they exercise.22 Fasting puts your body in a fat burning state that you rarely get to enter during a normal eating schedule.
Is 16/8 Intermittent Fasting Right For You
Its true that 16/8 intermittent fasting can be a sustainable, safe, and easy way to improve your health when paired with a nutritious diet and healthy lifestyle.
However, it shouldnt be viewed as a substitute for a balanced diet rich in whole foods. Plus, you can still be perfectly healthy if you dont follow intermittent fasting.
Though 16/8 intermittent fasting is generally considered safe for healthy adults, you should talk with your doctor 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 likewise discouraged if youre trying to conceive, pregnant, or nursing.
If you have any concerns or experience any side effects while fasting, be sure to consult your doctor.
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Why Does My Blood Sugar Go Up During Fasting
While this does not happen with everyone, it can occur due to hormonal changes that occur during intermittent fasting. Your body is producing sugar in order to provide energy for your system. This is a variation of the dawn phenomenon and in general is not a concern as long as blood sugars are not elevated the rest of the day.45
How Do You Know When Your Body Is In Autophagy
Youve fasted for a day or two now. Youre pretty sure your body is undergoing autophagy, but how can you be positive? Is there any way to tell?
The following signs may indicate autophagy is occurring, especially if you experience several of them at once.
Healthier, Brighter-Looking Skin
Weve discussed on this blog that autophagy can cause the fibroblast cells to be recycled so they produce more elastin and collagen. This keeps your skin looking younger. Thus, if your body is undergoing autophagic processes, you may notice that your skin looks bright, healthy, supple, and dare we say it, young.
Lack of Appetite
You may have started out feeling like you were starving to death on your fast. Here you are a day or so later and youre okay. Your energy source is now coming from fat, which means youve burned through all your leftover glucose from food. Your fast is progressing as it should, which definitely indicates that youve entered an autophagic state.
Have you tested your ketones lately? If not, you should! Your level of ketones should increase as your glucose goes down, just like glucagon. An increase in ketones will indicate that indeed, youve achieved autophagy!
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How Long Should You Fast
One of the questions I get asked most frequently is, how long should I fast? Well, that depends on what health benefits you are hoping to achieve. The longer you fast, the more the benefits add up.
However, that doesnt necessarily mean longer is better for everyone. For example, if youre hoping to increase ketones, a 17 hour fast may be what you need, however if youre trying to heal a musculoskeletal injury, youll want to work your way up to a 72 hour fast.
Here are the benefits of fasting broken down by hours fasted:
How To Start Intermittent Fasting In 5 Non
It’s daunting to start fasting, isn’t it?
- Someone online is poised to finish strong on day 2 of her 3 day fast because shes not even hungry. But instead of getting motivated you say Its only 10 AM and Im already hungry as a ravenous beast, I wont last the whole day, I cant do this today.
- Hunger pangs and cravings were so strong you didnt make it. Its easier to fast when youre fat adapted, the experts say. But that takes several weeks on a very low carb diet and you dont want to wait that long.
- Maybe you havent tried it, but youve thought about it. Oh, I cant do that.
What if there was a calm and confident way to get started? And what if your current abilities were enough?
| Instead of seeing it as another difficult duty you owe to your health, make it a self-experiment.
- Break it down into small but easily doable step-by-step actions that guarantee you will finish,
- observe and analyze what you discover,
- draw your conclusion: Is fasting right for you?
So youre not committing to it, youre here to learn about it. Because like most people, you learn by doing. Doesnt that sound easier already? But