You keep hearing these two little words — intermittent fasting. If you want to learn more about what it is, why people do it, and how to do it, this is the guide for you! We'll answer all the basic questions about intermittent fasting (also referred to as IF) so you can decide if it might be right for you.
If you read through this guide and decide to take the IF plunge, be sure to check with your doctor first!
Intermittent fasting involves eating for a certain period of time (eating window) and then not eating for a certain period of time (fasting window). Here are the different types:
Research all the methods and choose the one that best suits your lifestyle. Take into consideration your work schedule, your workout routine, your family life, and your goals. There is no one plan that's best or the most effective — it's whichever plan is best for you, one that you can easily sustain
Many people begin with the 12:12 plan, then move toward 16:8. Some may prefer doing 5:2, because they only have to think about fasting twice a week. Try a method for a few weeks and see how you feel, and then modify if you need to.
When you're used to eating every three to four hours, yes, you will be hungry. You may get a headache, you might feel tired, cranky, irritable, and maybe even nauseous. Know that these feelings won't last.
Fasting will be challenging for the first four to seven days, and maybe even for longer, but Dr. Jason Fung, MD, author of The Complete Guide to Fasting reassures that your body quickly adjusts. After the first week or two, your mind will feel clear, you'll likely have more energy, and you'll actually feel less hungry.
To prevent headaches, hunger pangs, fatigue, and other side effects, drink plenty of water. Pound a big glass right when you wake up and drink throughout your fast.
Caffeine can also help, so sip on black coffee or green tea. If you're fasting for longer periods of time, putting a little pink Himalayan sea salt in your water can also prevent feeling foggy-headed. Going for a walk or light stretching can also make you feel better.
Many people start doing intermittent fasting (IF) to lose weight, especially stubborn belly fat. Since you're not eating for long periods of time, there are fewer opportunities to consume calories, which is why IF helps people eat fewer calories effortlessly. Dr. Luiza Petre, MD, a weight-loss specialist and board-certified cardiologist, told POPSUGAR that IF also raises human growth hormone and lowers insulin levels, both of which help burn more fat.
Intermittent fasting has many health benefits, and keeping these in mind can help you stay motivated on days when you don't feel like fasting.
This is a short list, so it won't be hard to remember. You can have water of any kind, including sparkling and mineral, just avoid any that contain flavours or sweeteners. Some experts say you can have a slice of lemon in your water or a splash of apple cider vinegar. If this is necessary for your compliance, go for it, but if not, drink it plain.
Black coffee and herbal tea is also allowed, just avoid cream or sweeteners — this includes Bulletproof Coffee. Avoid BCAAs, smoothies, protein shakes, Gatorade, and broth. The point here is that if you take in calories, then you're not technically fasting.
One of the amazing things about intermittent fasting is there are no restrictions on what you can eat during your eating window. You can eat whatever foods you like, including the ones you may have cut out when trying to lose weight in the past. Since you're saving calories by fasting during certain times of the day, you won't feel guilty about eating pizza or ice cream or having a glass of wine.
That being said, you'll have the best results if you focus on mostly healthy, whole foods. Avoid refined carbs, sugar, and fast food, and load up on the lean proteins, healthy fats, and fresh fruits and veggies. If you have medications or vitamins, take them during this time.
You can structure your meals and snacks however you like during your eating window.
Just make sure you eat enough during your eating windows, meaning eating until satiation (but not overeating). This will help you feel more satisfied when you're fasting.
Yes, you can exercise and do intermittent fasting! In fact some athletes prefer doing workouts fasted to optimise their energy levels, build more muscle mass, and to burn more fat. This may take some getting used to though, especially if you usually eat before a workout and if you're workouts are vigorous.
Focus on getting your IF schedule under control, which might mean putting your workouts on hold, doing easier forms of exercise, or changing the times you work out to suit your IF schedule. Gradually work up to your regular workout routine; this shouldn't take more than a few weeks.
Here are some mistakes to avoid when intermittent fasting:
Intermittent fasting allows you to tap into the fat stores you have built up. One way to know this is happening is if you weigh yourself throughout your IF journey. Be aware that working out can cause muscle gain, which will actually show numbers increasing on the scale, so also be sure to take measurements and progress pics. The numbers won't mean a thing if your before-and-after photos prove IF is working.
Since weight loss isn't the only benefit of IF, also take note of how you feel. Do you have more energy, a clearer mind, better digestion, and are you sleeping better? Do you feel more in control of your eating habits and your cravings? Do you have a lightness about you, do you feel happier? Write all this down in a journal so you can look back and determine if intermittent fasting is working for you.
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