Getting Started With Intermittent Fasting
Updated: Aug 27, 2019
Fasting is capable of doing wonders for the body, spirit and mind if it is done properly. For today's post I will be focusing on the physical implications of fasting or intermittent fasting on the body. Just in case this is your first time hearing about intermittent fasting, let's take a look at what it is, and why the internet can't stop talking about it.
What is Intermittent Fasting?
Intermittent fasting (IF) is the conscious planning of when to eat and when not to eat. It is a deliberate attempt at controlling when food goes into the body system, and if done correctly, results in tremendous health benefits.
During the fasting period, the body burns fat in the body for energy. This is due to the limited amount of carbs present in the body at that time.
Intermittent fasting comes in various forms and all can be effective. The understanding of the various kinds is essential so that you can choose and create a plan that works best for you. This will help you to better incorporate the process into your schedule.
Benefits of Intermittent Fasting
1. It increases productivity:
When you exclude one or two meals from your schedule you will be able to focus on other essential things. It is expected that your productivity should increase drastically.
2. It will help you to shed excess fat:
During the periods of fasting the body now burns the stored fats for energy. Hence, your body fat percentage will be affected positively.
3. It doesn't cost you:
This is a very easy equation to understand, if you're fasting periodically, it is anticipated that you will consume less food. Furthermore intermittent fasting could also help you to save money that you normally spend on expensive dieting products and supplements.
Here's is a synopsis of the different types of Intermittent Fasting. If you would like a more in depth look you can always visit here.
This is the most popular of the types, perhaps because you need to fast for long hours. It involves fasting for 16 hours in a day and eating during the rest of the 8 hours.
Just like the 16: 8 fasting, it involves fasting for 20 hours and eating during the next 4 hours of the day.
This is the easiest of all the types of fasting on the list. It involves fasting for 12 hours and eating for the next 12 hours.
Eat, stop, Eat
This involves fasting for 24 hours and eating after that. You start with eating, then stop eating for 24 hours and resume eating afterward. For instance, you could eat on Saturday morning and end at 8 am, you stop eating and fast till 8 am on Sunday, then resume eating onward. This method is usually done once or twice a week.
This is done when you choose two days in a week in which you will ensure your calorie intake is about 500 calories; then for the five days you eat normally (moderately not excessively).
Alternate Day Fasting
This involves fasting for a whole day and eating for the next whole – like alternating between fasting and eating till the weekend. This is the most difficult and isn’t advisable for people who haven’t tried fasting since birth. Experiment with other types first before you join the group of people that are already at that level.
As an added resource you can also view this article by Healthline on the different types of intermittent fasting here.
Which fasting type is best for me?
It is always best to choose a system that will not ruin your work schedule, especially if you work long hours.
To get started take a look at your schedule and here are some of the questions you should ask:
1. What does my schedule look like?
2. Do you have strenuous activities on the list?
3. How often do I go out?
4. What am I trying to achieve?
PS. If your schedule is quite busy and you hardly have time to eat every day, then the 20:4 type will not take a toll on you.
Hint: For those who perform strenuous activities – dancers, gymnast, athletes etc. – at a certain period of the day, they could fix their eating around this time so that they are fortified. Athletes can choose the 5:2 Diet.
I have also linked my post on the keto diet here for ease of access.
Remember this, the most important thing to know before you even decide to give intermittent fasting a chance is your WHY, or your reason. I hope you guys found this informative, I would love to hear your thoughts on whether or not intermittent fasting works or if you have tried any of the listed types before.
"Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them." - Lee Haney