Intermittent fasting is an umbrella term for various diets that cycle between a period of fasting and non-fasting. Intermittent fasting can be used along with calorie restriction for weight loss.
Fasting has long been promoted as a path to spiritual enlightenment from ancient times and even now. Actually in the early 1900’s fasting took an important role in medicine, the doctors used it to treat diabetes and epilepsy. For some, intermittent fasting, or going a longer period of time — usually between 14 and 36 hours — with very few to no calories, can actually be a lot easier than you may think.
Dieting isn’t fun, we all hate it. Making a plan every day and sticking to it makes people feel like there’s no light to the end of the tunnel.
With intermittent fasting, you feel like you are on a part-time diet.
Let’s check out 3 methods of intermittent fasting that we selected below. The idea behind this is to choose one method that make you’re life easier and don’t force yourself to follow a certain one.
All of the methods involve splitting the day or week into “eating periods” and “fasting periods.” During the fasting periods, you eat either very little or nothing.
More recently, researches have found the same in fruit flies, roundworms and monkeys. Studies have also shown that decreasing calorie consumption by 30 to 40 percent (regardless of how it’s done) can extend life span by a third or even more. Plus, there’s data to suggest that limiting food intake may reduce the risk of many common diseases.
Leangains – fasting method for women
So, if you’re a woman fast for 14 hours each day and then feed yourself for to 10 hours. If you’re a man fast for 16 hours. During the fasting period you are allowed to drink black coffee or diet soda also you can eat calorie-free sweeteners or sugar- free gum. With this method most practitioners will find it easiest to fast through the night and into the morning.
Of course you need to adapt it to your own lifestyle, but you need to be careful to maintain a consistent feeding window. Do whatever work for you and choose the best hours. For example you can eat the first meal at 1 pm and stop at 8 pm. So basically you skip breakfast, but it’s okay taking in consideration that latest research are telling us that it’s not a crime not to eat in the morning, and you can relax with friends and coworkers at lunch and with family at dinner.
Eat stop eat. Repeat
This fasting method is telling you to fast for 24 hours once or twice per week. During these 24 hour fast, no food is consumed, but you can drink water and calorie-free drinks. After the fast is over, you then go back to eating normally.
In conclusion the benefit of alternate day intermittent fasting is that it gives you longer time in the fasted state than the leangains style of fasting. This method isn’t very popular, first of all because you have to be careful to eat enough food before starting with fasting and second of all you have to make plans every day and a lot of cooking.
Weekly intermittent fasting
Probably this is one of the best way to get started with intermittent fasting. Do it once per week or once per month. The biggest benefit of doing a 24–hour fast is getting over the mental barrier of fasting. If you successfully completing the first fasting that will help you realize that for sure you will not die if you don’t eat for a day.
Try this for example, after a big holiday feast. This is often a great time to throw in a 24–hour fast.
Before starting you can learn a lot about intermittent fasting by checking online some experiences people had, but the best way to learn about what actually works for you is to experiment. Try with one method and if it works for you, you can adapt it to your needs.
You can find some good points and ideas here.
If you want to give fasting a try, keep these general tips in mind:
- Drink plenty of water. Staying well hydrated will make the fasting periods much easier to get through. Water is good anyway even if you’re taking a diet or not.
- Fast overnight. This is very easy actually. Fast through the night and most important sleep 8-9 hours.
- Over commit. The best plan is to start this when you are busy not on a day when you’ll be sitting on the couch watching movies with popcorn next to you.
- Hit the gym. You don’t have to go every day to a gym, do easy stuff like walking or running for half an hour. Move, this will help you with your plan.
- Try to learn and be informed. Here is a good book on intermittent fasting called Intermittent Fasting, which you can buy here.
If you are underweight, or have a history of eating disorders, then you should not do intermittent fasting without consulting with a health professional first.