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What Type Of Fasting Is Best For Me

Why Does My Blood Sugar Go Up During Fasting

What type of intermittent fasting is best for me?

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

Should I Try Intermittent Fasting

The most effective diet is the one you can stick to while still living your best life. Its hard to know which will work best before trying, but doctors and recent studies offer some guidance. Dr. Peterson said that complete, zero-calorie fasts generally prove to be too difficult to maintain. People stick with them maybe for the short-term, but they get quite hungry in the long-term, she said.

Time-restricted feeding fasting overnight and into the next morning is likely the easiest form of fasting to comply with. A longer than normal fasting period each night allows you to burn through some of your sugar stores, called glycogen. That does a couple things. It gives your body a little bit more time to burn fat. It also may help your body get rid of any extra salt in your diet, which would lower your blood pressure, Dr. Peterson said.

Health Benefits Of Fasting Backed By Science

Despite its recent surge in popularity, fasting is a practice that dates back centuries and plays a central role in many cultures and religions.

Defined as the abstinence from all or some foods or drinks for a set period of time, there are many different ways of fasting.

In general, most types of fasts are performed over 2472 hours.

Intermittent fasting, on the other hand, involves cycling between periods of eating and fasting, ranging from a few hours to a few days at a time.

Fasting has been shown to have many health benefits, from increased weight loss to better brain function.

Here are 8 health benefits of fasting backed by science.

Read Also: How Many Calories Should I Be Eating While Intermittent Fasting

/8you Have Chosen The Wrong If Plan

Choosing the right IF plan is extremely crucial. If you choose a method that does not sync well with your sleep time or your everyday routine, you may end up doing more harm than good. As mentioned before, beginners should start slow and do not straightaway jump to a 24 hours of fasting. If you cannot keep up with it, you may end up eating more calories than usual, leading to unhealthy weight gain.

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

6TYPES OF INTERMITTENT FASTING #1 ALTERNATE DAY#2 ONE DAY ...

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.

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How Do I Try Intermittent Fasting

There are four popular fasting approaches: periodic fasting, time-restricted feeding, alternate-day fasting and the 5:2 diet. Time-restricted feeding, sometimes called daily intermittent fasting, is perhaps the easiest and most popular fasting method. Daily intermittent fasters restrict eating to certain time periods each day, say 11 in the morning to 7 at night. The fasting period is usually around 12 or more hours that, helpfully, includes time spent sleeping overnight. Periodic fasting will feel most familiar: no food or drinks with calories for 24-hour periods. Another type of fast, alternate-day fasting requires severe calorie reduction every other day. Lastly, the 5:2 method was popularized by author Kate Harrisons book The 5:2 Diet” and requires fasting on two nonconsecutive days a week.

Ways To Use This Information For Better Health

  • Avoid sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins, and healthy fats .
  • Let your body burn fat between meals. Dont snack. Be active throughout your day. Build muscle tone.
  • Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day .
  • Avoid snacking or eating at nighttime, all the time.
  • Recommended Reading: How Much Should I Eat During Intermittent Fasting

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    Is Fasting 16 Hours A Day Healthy

    What is Fasting? What type of Fast is Best for Me?

    Forms of intermittent fasting like the 16:8 diet rely on the concept that fasting reduces oxidative stress on the body, which can decrease inflammation and the risk of chronic diseases.

    Its also theorized that fasting gives your vital organs, digestive and absorptive hormones, and metabolic functions a break, according to a recent study published in Cell Metabolism. Since our bodies secrete insulin to help our cells absorb sugar, fasting is linked to reducing our susceptibility to insulin resistance over time.

    However, research has also linked fasting to increases in LDL cholesterol . Intermittent fasting can make you feel dizzy and nauseated and cause periods of low-blood sugar and dehydration. Despite the fact that most 16:8 enthusiasts drink water during fasting periods, it may not be enough .

    I also have a much deeper concern about the disordered eating behaviors that may arise from intermittent fasting. Research shows that fasting for a period of time followed by a limited window for eating primes you to overeat. It’s a cycle that can be difficult to get out of because it impairs our body’s natural hunger cues and metabolism. Restricted eating may also lead to an increased risk of depression and anxiety.

    Read Also: How Long Before You Lose Weight With Intermittent Fasting

    May Aid In Cancer Prevention And Increase The Effectiveness Of Chemotherapy

    Animal and test-tube studies indicate that fasting may benefit the treatment and prevention of cancer.

    In fact, one rat study found that alternate-day fasting helped block tumor formation .

    Similarly, a test-tube study showed that exposing cancer cells to several cycles of fasting was as effective as chemotherapy in delaying tumor growth and increased the effectiveness of chemotherapy drugs on cancer formation .

    Unfortunately, most research is limited to the effects of fasting on cancer formation in animals and cells.

    Despite these promising findings, additional studies are needed to look at how fasting may influence cancer development and treatment in humans.

    Summary Some animal and test-tube studies suggest that fasting could block tumor development and increase the effectiveness of chemotherapy.

    Q What Is The Best Fasting Method For Weight Loss

    A. We talk about intermittent fasting like its one thing, but its actually an umbrella term that refers to several different eating patterns that restrict eating in some way. The way that each style restricts calories differs. In some styles of fasting, you avoid all food for a day, others have you shrink the amount of time in which you can eat your meals into a small window, and there are plans that have you eat every dayjust small quantities some days and regularly other days. These plans are sometimes called fasting-mimicking diets.

    Although its reached peak popularity in the past few years, fasting has actually been around a long time. I believe fasting comes from religion, and you may already know about some religious traditions involving fasting such as Ramadan. In the past few years, Ive seen a lot of talk on blogs about all the purported health benefits of fasting, from aiding weight loss to helping you live longer. But even though there is research done on fasting, its important to remember that its mostly preliminary, and blogs dont always portray the clinical trials correctly. A lot of the studies are done on animals. The human studies are small, mostly 20-30 people, and rely on self-reported data from participantswhich is known to be at least slightly inaccurate.

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    But Is Intermittent Fasting Good For You

    While some researchhas shown the benefits of IF, such as weight loss, lowerblood pressure and improved metabolic health, more investigation isstill needed, especially regarding long-term outcomes of IF. There is also theaspect of sustainability. Severely restricting calories or not eating for longperiods at a time isnt for everyone. Some researcheven shows that those who do intermittent fasting dont usually stick with itas compared with those trying to lose weight on more traditional diets.

    Still, IF has been shown to be an effective form of weight loss but so have other options like eating a well-balanced diet paired withexercise. One studysuggests that IF is not more effective at supporting weight loss or improvingblood sugars than other well-balanced approaches.

    Weight loss is never a one-size-fits-all approach, saysTaylor. IF may be sustainable for some people, while others find that this approachjust isnt for them.

    If you want to try IF, youll first need to figure out how you are going to incorporate this style of eating into your life, especially when it comes to things like social events and staying active, she advises.

    Ready to explore your options? Here Taylor explains some of the most popular IF methods.

    Dry Fasting Liquid Fasting And Partial Fasting

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    There are numerous types of fasting, all of which offer the same many healing benefits. Oftentimes, it seems people develop a preference for one certain type or method, and then feel as if the other methods are inferior.

    In actuality, all types of fasting have something to offer. Depending on each person’s individual lifestyle, health issues, goals, and body chemistry, different methods of fasting will be appropriate for different people. You can choose a method that is appropriate for you right now. And, since all things change, tomorrow you may choose differently. Nothing could be more natural.

    There is nothing to lose in attempting a fast. There is no failure, for even if you “fail” to achieve your stated goal, you will have learned and experienced much of value.

    Use the information here to find, or create, a method of fasting that feels right for you now, that fits your goals and your lifestyle, and that you feel a motivation toward.

    Recommended Reading: How Many Calories During Intermittent Fasting

    The : 2 Fasting Method Is Suitable For Those Looking For An Easier Approach To Fasting

    “The 5:2 fasting method requires a person to fast for two non-consecutive days per week,” Yule told INSIDER. On fasting days, she said a person consumes no more than 500 to 600 calories. A person might choose this type of fast because it is easier in the sense that they only have to be restrictive once or twice a week, she added.

    Yule explained, however, that a major con to the 5:2 fasting method is that it might be very difficult to maintain over the long-term. “The person may feel fatigued, hungry, or irritable on the days that they are consuming so little food, and that could make the workday unpleasant,” she said.

    What You Eat Still Matters

    As is true with any diet, the best results are obtained by combining early time-restricted feeding with healthy food choices.

    You have to eat well. You wont lose weight if you are eating poorly, says Patton. A plant-based or Mediterranean-style diet is ideal. Such diets emphasize fruits, vegetables, lentils, whole grains and healthy fats and restrict the intake of refined grains and sugars, she explains.

    If you stay active, follow a healthy diet and avoid mindless snacking, restricting the hours you eat will improve your health, and you will likely lose weight, too.

    This article originally appeared in Cleveland Clinic Heart Advisor.

    Recommended Reading: How Many Calories Can I Eat While Intermittent Fasting

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    How To Fast And Pray For A Breakthrough

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    While fasting for spiritual growth you want to intentionally plan times of prayer and scripture meditation into your day.

  • Prayer talking to God
  • Scripture Meditation God talking to you
  • Both are key to the breakthrough you are seeking.

    Any of the 9 different types of Biblical fasting can help you get the breakthrough in your life. Any of them. Honestly, you may want to try many of them to find the right one for you.

    After many years of practicing fasting I have a list of things to fast for God now. But when I first began, I was clueless about how to fast and pray in a way that pleases God.

    I tried intermittent fasting, fasting from 6 am to 3 pm, then 3 pm to 6 am. Intermittent fasting helped me find the things that drove me to prayer. I started fasting from all food, then just certain food, finally fasting from non-food things until I found the things that helped.

    My list of things to fast for God:

    • My phone
    • Movies
    • Fiction

    I crave these things. They satisfy me. In and of themselves none of these things are sinful but they can keep me from the breakthrough and spiritual refreshing I desire.

    How?

    When I am bored, I scroll through Facebook. At the end of the day, I realize I havent found time to do my Bible study. How many good but pointless things are there in my life that rob me of that time with God?

    When good things keep you from doing God things, good things are bad. Fasting from good things can lead to spiritual breakthrough!

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    Can You Drink Tea While Fasting

    Yes, you can drink tea while fasting. As a matter of fact, drinking tea while following intermittent fasting can even help boost your weight loss results. Tea suppresses appetite and helps fight off unhealthy cravings. It will help you feel full, so you dont mess up your limited eating window.

    There are a couple of rules, though.

    First, tea has to be unsweetened. Make sure you choose a tea that does not contain any added sugar, sweeteners, or additional ingredients like artificial flavoring. If you like your tea with a spoonful of sugar, leave it for the eating window and have your tea plain and unsweetened during fasting.

    Secondly, check the nutritional facts label before buying your fasting tea. Some popular teas like matcha tea, fruit teas, or chai tea might have additional ingredients like milk powder, sugar, honey, or other additives that could cause you to break the fast. Ideally, go for the most natural option. Most green, black, herbal teas dont have any additional ingredients other than the tea itself. These will be a safe choice for your fasting days.

    Why This Fasting Pattern Works

    Our bodies break down simple carbohydrates into sugar, which is released into the bloodstream. We need sugar for energy, but when we are overweight or obese, any excess sugar we dont utilize to meet immediate energy needs is stored in cells as fat. Insulin produced in the pancreas facilitates the storage process.

    When we dont eat for a period of time, insulin isnt needed, and our blood insulin levels drop. This signals our fat cells to release sugar to be used as energy. When insulin levels drop far enough, we burn enough fat to lose weight.

    Recommended Reading: What Can I Eat 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 extended 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?

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