Intermittent fasting is becoming a more and more popular way to eat, or better said, to live your life. It’s not a new concept either. Many cultures have been doing it for centuries. In fact, many scientists believe that intermittent fasting was essential to the development of our species. They believe that humans began eating at regular intervals only when we began living in permanent settlements and settled down as a society. Until then, no one really knew when our bodies needed food or how often we should eat in order to healthily sustain our energy levels and metabolism. Intermittent fasting has been proven to help you lose weight, lower your blood pressure, reduce your risk of diabetes, and even increase your brain function. In this article, we will discuss everything you need to know about intermittent fasting so that you can start making the most of this amazing eating plan if so choose to.
What is intermittent fasting?
There are different types of intermittent fasting, but the most common type is called “16/8.” That means that you eat during an 8-hour period and fast for 16 hours. For example, you might eat all of your daily calories between the hours of 12 pm and 8 pm, and then fast for the rest of the day and night. Mind you, it doesn’t mean you can eat all the cakes and pizzas of the world – moderate quntieties is the way to go.
There are other ways to do intermittent fasting that can help you be more productive and healthy. For example, some people eat only one meal per day or they eat every other day. Some people fast for 20 hours and then have one meal. Many different variations exist, so it’s good to find out what works best for you. If you’re going to try intermittent fasting, make sure you pick a plan that will still allow time for family and friends to see you and have meals with you from time to time without compromising your lifestyle too much.
If you are not sure which method to choose, go with the most popular 16/8 method.
How long can you fast?
The duration of your fast can be about 16 hours in a day. However, most people who are looking to incorporate intermittent fasting into their lifestyles only do it intermittently. They might fast for 24 hours one week and then eat normally the next week. Or they might fast for 12 hours on Wednesdays and Thursdays and then eat normally the rest of the week. You could even try fasting every other day or just limit yourself to eating within an 8-hour window if you’re not sure how long you should be fasting at any given time of the day.
To investigate other options, please google the following:
- The 16/8 method
- Alternate-day fasting
- The 5:2 diet
- The Warrior Diet
These are just a few examples of the many different ways to practice intermittent fasting. The specific method that is best for you will depend on your individual goals, lifestyle, and preferences.
Please note, that not everybody can go on fasting and enjoy. It usually takes time to get used to it.
My Experience with Intermittent Fasting
When I was younger, I would fast every Friday on water only and found the experience rewarding, both spiritually and physically. As I got older, however, I drastically changed my eating habits. Pizza “for kids”, and snacks late at night…were becoming my new normal. After I turned 40, I noticed that this diet would take me quickly to obesity. And that was a point when I began intermittent fasting – initially starting off with 12 hours between meals which soon progressed to 13 hours and now stands at 16 hours per day. The main problem I faced was my alcohol intake – living in a tropical country we tend to drink beer almost daily! However, through practicing intermittent fasting I’ve been able to slowly reduce my alcohol intake which has made me feel better most days, especially when I don’t drink at all! Over time I think it’s likely that I’ll have to give up drinking completely if I want to continue with the positive effects that come from intermittent fasting.
Benefits of intermittent fasting
Intermittent fasting is a great way to lose weight and stay healthy. Many people use it as a lifestyle, but you can also use it to lose weight if you’re looking for a quick fix. Intermittent fasting can help you reduce your risk of diabetes, lower your blood pressure, and even increase your brain function. You might be thinking that intermittent fasting is difficult to do or that it’s unrealistic because many people have said they can’t do it. However, intermittent fasting has actually been ranked the third most popular diet in America.
Please check also Tim Ferriss’ blog posts about intermittent fasting (part1, part2, and related “How to lose 20 lbs of fat in 30 Days“)
How to implement intermittent fasting into your diet
Intermittent fasting is a popular eating plan that can help you reach your health and fitness goals. However, it’s not an overnight fix. It will take some time to get used to and adjust your body. You should gradually implement intermittent fasting into your diet to avoid any unwanted changes in your body. To start with, you should try intermittent fasting for one day a week. This will allow your body to adjust to the new eating routine before you move on to more drastic changes like eliminating food completely for a full 24 hours or 7 days. By gradually implementing this change into your diet, you’ll be able to see how it affects you and make the process easier on yourself. You could also try to fast at least 12 hours a day. Later on, extend the fasting period to 13, 14 – 16 hours. As soon as you get to the fasting of 14 hours, you will start ripping the benefits.
Should you do intermittent fasting?
Intermittent fasting is an increasingly popular health trend, with proponents claiming it can help with weight loss, improved metabolism, and even slowed aging. It can be a great way to improve your health and well-being, but intermittent fasting may not be right for everyone. The pros and cons of intermittent fasting should be carefully considered when making the decision to start fasting.
There are a few things to consider before intermittent fasting, such as your current health status, medications you take, and any underlying health conditions. If you have any concerns, it’s always best to speak with your doctor before starting intermittent fasting.
From personal experience, I don’t think you can go wrong with fasting for 12 hours at first and gradually increasing the fasting period. But that is just my personal opinion (I’m not a doctor).
PROS:
1. Intermittent fasting can help you lose weight by decreasing your calorie intake. This can be especially beneficial if you are currently struggling to lose weight through diet and exercise alone.
2. Intermittent fasting helps boost metabolism, making it easier for the body to process the food you eat more efficiently. This can lead to improved health markers like blood sugar levels and cholesterol numbers.
3. Intermittent fasting may help slow the aging process by reducing inflammation and oxidative stress in the body.
CONS:
1. Intermittent fasting can sometimes lead to feelings of low energy if not done properly, as it involves periods of eating very little food or no food at all. Try to be mindful and observe your body and mood.
2. Intermittent fasting can be difficult to maintain long-term if other aspects of your diet are still unhealthy (my case, alcohol intake).
3. Those with diabetes or hypoglycemia should avoid intermittent fasting, as it can cause blood sugar levels to drop dangerously low during the fasting state. Depending on how advanced are these problems (please consult with your doctor).
At the end of the day, intermittent fasting is a personal choice and should be considered carefully before starting. If intermittent fasting is something you’re interested in, do your research and make sure to consult with a healthcare professional before beginning, or start with the “baby steps”, slowly, and observe your mind and body reaction. With the right approach, intermittent fasting can be an effective tool for improving health and well-being.
A Little Advice for Those Thinking About Trying Intermittent Fasting
If you’re thinking about giving intermittent fasting a go then there are a few things that you should know beforehand. Firstly, it usually takes some time before you get used to the rhythm of it so don’t expect results straight away. Secondly, if you’re looking at reducing your alcohol intake then this could be one positive way towards achieving this goal since less food means fewer chances to indulge in alcoholic drinks! Additionally, understanding what happens during the fasted state can help prepare you mentally – your body starts burning stored fat more efficiently after around 12 hours without food, so make sure you keep yourself hydrated throughout the process (water is the best; with juices and energy drinks, you will break the fast)! Lastly, joining an online community dedicated to intermittent fasting can be beneficial since it can provide useful tips as well as providing moral support during your journey if needed!
Final Words
The easiest way to start is to skip breakfast or the last meal of the day. You probably already noticed that your metabolism doesn’t work the same as in your 20s. I guess some of you, already noticed that it is ok to skip breakfast. Just a cup of black coffee (no milk or sugar), will do just fine to start the day. The first time I did intermittent fasting was a natural process. I just felt I don’t feel like having breakfast. Maybe it was because I had dinner way too late last night. Probably my body was smarter than my racional mind, and started sending signals that I don’t really need that much food. Anyway, hard to say, but I actually felt good not having breakfast. For some time I also tryied skipping dinners, but that’s more difficult (ex. Friday’s dinners with friends).
Remember, that the transition phase might take a few days or weeks to adjust, but eventually, it will become easier over time. If you’re new to intermittent fasting, it’s always recommended that you start off by doing a short “fake” fast (also known as an overnight fast).
All in all, intermittent fasting is an amazing way to help you feel more energetic, lose weight, prevent disease, and get the most out of your life. Not only will this eating plan help you achieve better health, improved metabolism, reduced inflammation in the body, and lower your blood pressure levels, but it can also help you live longer, even if practiced just once or twice a week!
Again, not a doctor’s advice, but from my personal experience, I’d highly recommend going ahead and trying intermittent fasting to start living the best life possible!
Additionally reducing your alcohol intake could help speed up progress along with receiving moral support from those who already practiced it – whether online or in person! Good luck on your journey towards better health !