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What Is The Best Fastest Way To Lose Weight Quickly And Safely?

Are you trying to lose weight quickly and safely? Do you often find yourself asking what is the best fastest way to lose weight? Are you worried about the side effects that could potentially accompany traditional weight loss plans? If yes, you’re not alone. We’ve met a lot of people that share the same problem as you. And we give all of them the same answer: try intermittent fasting.

Loose weight quickly

Intermittent fasting is a unique weight loss approach that helps millions of people around the world lose weight quickly and safely. If you are intrigued by this technique, read on to learn how to do it safely.

THE RIGHT WAY TO DO INTERMITTENT FASTING

Avoid Meals at Night
Night meals are among the major contributing factor to obesity throughout the world. Therefore, experts suggest avoiding night meals to make your IF plan a success. For this to work, however, you’ll have to establish an eating schedule and stick to it.

Having a schedule keeps temptations at bay and reduces your chances of overeating. If you really want to eat something after dinner, have a cup of tea or coffee or a small bowl of ice cream and brush your teeth after finishing it. The value of having your teeth brushed is that it keeps you from eating further.

Be Sensible With Your Liquid Calorie Intake
Staying hydrated is an important part of intermittent fasting. Unlike usual fasting plans which forbid you from all sorts of eating and drinking, IF lets you have drinks. However, it’s important to take only calorie free drinks to keep your IF plan effective.
Sparkling water, black coffee, and green tea are some common examples of calorie free drinks. You can also try a glass of fruit or vegetable juice to get rid of hunger during the fast. On the other hand, alcoholic drinks are a BIG NO for intermittent fasters as they contain high calories which can quickly turn into extra pounds.
If you are a regular alcohol drinker, then limiting your alcohol intake to only weekends can help you lose weight quickly.

Eat Sensibly
If you often find yourself asking what is the best fastest way to lose weight, then it’s time for you to get the answer: eating sensibly is the best way to lose weight quickly.

The good news is that intermittent fasting itself is a sensible eating approach, which means you are already half way there if you are fasting intermittently. For added effect, be aware of what and where you are eating. If the ingestion takes place inside the eating window and within the set calorie limits, then you’re doing fine. Otherwise, your diet plan needs improvement.

Here are some handy tips to eat sensibly:
Eat only at meal times and avoid snacking.
Avoid distractions such as TV, cellphone, or laptop when eating.
Chew the food properly to give your mind enough time to realize when you are full.
Choose nourishing foods to stay full for hours.

Take Protein Rich Breakfast
Protein is an essential requirement for the body. It lowers hunger hormone ghrelin in your body and creates the feeling of fullness for long periods. Therefore, IF experts suggest taking protein rich breakfast to function aptly throughout the fasting window.
If your fasting window starts after dinner and lasts till noon, then take protein rich lunch to break your fast. The idea is to supply your body enough protein for it to stay pepped up for a long phase.
Several clinical studies also state that eating protein rich foods during the eating window keeps your hunger hormones under control. Therefore, experts proclaim eggs, butter, and nuts & seeds as the top breakfast choices for intermittent fasters.

Cut Back on Sugar and Carbs
The modern diet contains high amounts of sugar and carbs, which is also why people are increasingly becoming obese nowadays. Seriously, processed food is among the main reasons for the onset of obesity. This food type only contains high calories and fats, raising your chances of gaining unwanted weight. Also, beverages that accompany processed food are rich in sugar which is another major contributing factor to obesity.
Therefore, avoiding processed food and sweet beverages should be your top priority to lose weight quickly. If possible, try swapping modern diet with traditional foods such as fruits, nuts, whole grains, vegetables, seeds, etc.

Add Fibres to Your Food List
Adding fibres to your food list is another cool way to lose weight quickly. Typically, it’s the plant based diet such as oats, barely, fruits & vegetables that contain fibres. Eating these foods regularly keeps you full for a long phase and leads to weight loss.
Foods that have high water content are another good source of fibres. Eat pineapples, water melons, grapes, and cranberries to stay full for an extended period when fasting intermittently.
Increase Good Bacteria in Your Gut
If you read studies on the human gut, you’ll know that it hosts various types of bacteria. Some types are safe for your gut health while some are damaging. If the amount of your good gut bacteria is higher than the amount of harmful bacteria, then it becomes easy to keep your weight under control. The good news is that anyone can increase the amount of helpful bacteria by eating the right food.

According to experts, these are the foods that produce safe bacteria in your gut:
Fruits, vegetables, and grains.
Fermented food such as yogurt, kimchi, kefir, etc.
Prebiotic food such as onions, bananas, garlic, etc.

Take More Minerals
You may not know it but munching on minerals like calcium, magnesium, and potassium can help you lose weight quickly. Plus it offers several health benefits as well such as controlled blood pressure, low blood sugar, and reduced risk of chronic diseases.
Oranges, bananas, tomatoes, sweet potatoes, and carrots are some good examples of mineral-rich food.

Final Words
These were some useful tips for people that ask what is the best fastest way to lose weight quickly. While these tips will increase your pace of weight loss, remember that losing weight is a long term process. There is no such thing as losing 50 pounds in two weeks. So, be persistent, not hasty as this is the only way to lose unwanted fat safely.

How to Lose Weight Quickly

How to Lose Weight Quickly

Lose weight quickly by reducing your calories using the time tested method of intermittent fasting. It’s safe, fast and free!

When it comes to losing weight swiftly, there are tons of ways to do so. From supplements and diets to the meal replacement, there are endless techniques that tell how to lose weight quickly.

How to lose weight quickly

However, most of these are not endorsed by science. In addition, they are not suitable for everyone as some people might develop chronic diseases after trying them. Not only this, these plans also don’t have the potential to burn the calories fast. They work slowly, and it might take a couple of months before you start noticing the significant progress. 

Having said that, there are some extremely prolific strategies that are not only backed by science but also have the ability to lose your weight quickly. These include:

All the aforementioned techniques are highly advantageous when it comes to losing weight. However, several studies have suggested that intermittent fasting should be the best bet for people wanting to lose weight as quickly as possible. Since it is the most effective way, so the theme our today’s article will also be based on intermittent fasting. 

Intermittent Fasting 

Intermittent fasting (IF) is a specific pattern of eating in which you go for regular short-term fasts and consume meals within a limited period of time in 24 hours. In IF, you do not go near meals during a specific time window and then eat when that time ends. As per numerous scientific experiments, short-term intermittent fasting, which is equivalent to 24 weeks of traditional dieting, can significantly lose weight for overweight people. Check out these results of intermittent fasting

Though there are several ways to do IF, here are the most common plans of IF for the people who want to know how to lose weight quickly:

Alternate day fasting (ADF): 

In this strategy, you fast every other day and eat usually on the non-fasting days. However, there is also a modified version of this plan which states that on fasting days, you should eat 25 to 30 percent of the body’s total energy need. 

5:2 Diet 

This plan allows you to fast on two non-consecutive days out of every 7 days. When you are fasting, you can eat a maximum of 500 to 600 calories. 

16:8 Method 

You eat only during an 8-hour window and fast for the next 16 hours. Most people eat from noon to 8 p.m. as this time is generally spent working in the office. This method is said to be the most effective one as it is not only easier to sustain but also burns the calories quickly. 

Lose weight quickly

How Intermittent Fasting Loses Weight Quickly? 

The primary reason why intermittent fasting helps you lose weight is that it restricts your calorie intake, in a shorter period of time. All the methods of intermittent fasting involve skipping meals during certain periods. If you do not compensate by eating more during the eating period, you will certainly take in fewer calories thus contributing to the overall weight loss.

 A 2014 review study indicated that IF can decrease the body weight by 3 to 8 percent in 3-24 weeks. That same study also concluded that participants had lost about 0.55 pound per week with IF and 1.65 pounds per week with alternate day fasting. Similarly, they also saw a substantial decrease of 4-7% in their waist circumference in the same time period. All these results prove that the effects of IF are impressive and it has the ability to burn your fat swiftly. 

How You Can Do Intermittent Fasting? 

Now that you have realized that IF will have impressive effects on your weight, you must be wondering how you can do it? How you can prepare yourself for staying hungry for longer periods of time? If you are a beginner and want to learn how to lose weight quickly through fasting, here are some tips that can make your journey a successful one. 

  1. Identification of Personal Goals 

Generally, people who want to start IF have some goals in their mind. Some might want to lose weight, whereas other may wish to improve their metabolic health. So, it is crucial to have a goal before trying IF because if you are fasting just for the sake of fasting, you will end up nowhere. 

  1. Choosing the Best Method 

Depending upon your goals, it is also pivotal to choose the IF method which conveniently guides you on how to lose weight quickly. In addition, you should always go for the strategy with which you can stick for a longer period. If you have chosen a method, try to stick to it for at least a month as changing the methods randomly will have negative consequences on your overall health. 

  1. Monitor the Calorie Intake 

Though you don’t have to restrict yourself to a particular diet while fasting, it does not mean that the calorie intake should be ignored. In order to lose weight, you must be calorie deficient, meaning that you must consume more calories than you expend. There are various mobile apps through which you can conveniently monitor the calorie intake. 

  1. Create a Coherent Meal Plan 

Losing weight would be far easier if you figure out the entire meal plan in advance. Now, the plan doesn’t need to highly restrictive. Just take care to control the intake of calories, nutrients and adjust them accordingly.  Similarly, it is also imperative to follow a high-fiber and vegetable rich diet. 

Things You Should be Mindful of during Eating 

Most people often tend to eat something in the car, at their working desks, or while watching TV. As a result, they usually forget what and how much they are eating. Here are some ways that you can adopt to stay vigilant while eating:

  • Try to sit at the table during eating 
  • Avoid distractions
  • Never eat too fast 
  • Go for nutrient-rich foods

In summary

Following the tips mentioned above will not only reduce your weight but you will also start feeling energetic. Just pay heed to the calorie intake while fasting and you are ready to lose your weight in a couple of weeks. 

A Complete Guide On Losing Weight By Walking And Fasting

A Complete Guide On Losing Weight By Walking And Fasting

How to lose weight quickly and easily using intermittent fasting and walking. The main thing here is, it’s very effective and free! So, anybody can so it at any time.

Walking is an excellent form of exercise to lose weight. It helps you stay in shape and offers plenty of other health benefits as well. When combined with intermittent fasting – an outstanding weight management program – its’ effects double up. 

Walking and intermittent fasting are very effective for losing weight

The compound benefits occur due because the primary goal of both of these techniques is to keep your weight under control. However, a large number of people are unaware of its benefits and view it as ineffective for weight loss.  However, the truth is that losing weight by walking is entirely possible. 

For it to work, however, you must change your diet routine and choose an eating pattern which supports this exercise. Intermittent fasting is a great example of such routines. In this article, we’ll describe how the combination of walking and IF can help you get back in shape.

The Combination of Walking and IF Burns Calories

The amount of calories burned by walking depends on several factors such as your pace, weight, walking distance, and ambient temperature. On average, a person weighing 180 pounds burns about 100 calories per mile, while a 120-pound person only burns around 65 calories per mile.

Brisk walking is an ideal approach to lose weight through this exercise. This is because it enables you to cover more distance in the same amount of time, while also burning more calories.

The data below will help you understand it more:

  • 4-mile brisk walk helps a 100-pound person burn 227 calories (speed: 15 minutes/mile)
  • 4.5-mile brisk walk helps a 100-pound person burn 254 calories (speed: 13.3 minutes/mile)
  • 5-mile brisk walk helps a 100-pound person burn 364 calories (speed: 12 minutes/mile)

Now, combine these effects with the benefits of intermittent fasting and your unwanted pounds will be gone at speed. This is because the combination of walking and fasting allows you to burn more calories than doing these things separately, thus compounding the benefits from both.  

Typically, the fasting window stretches for 16 hours. When you go 16 hours without eating and add one hour of brisk walk to it, your weight will come down much faster that you realise.

How to make this combination work for you?

The combination of intermittent fasting and walking is undeniably the most valuable weight loss technique out there. This is because both are entirely natural, clinically proven, and carry no side effects if done correctly.

Alternatively, other techniques offer rapid results but only on paper.  What they actually do is put you through tough diet and workout plans without being effective at all. Now, this can be extremely disappointing for someone who did everything right.

One way to avoid disappointment is losing weight by walking and fasting. 

Don’t know how to make this combination work for you? 

Being consistent is the key!

Take a slow start, then stick to your new routine. The combination of walking and fasting becomes far more efficient when you make it your lifestyle rather than treating it as something temporary. 

The good news is that sticking to intermittent fasting is a lot easier than any other weight management plan. This is because with IF, you don’t have to compromise on your favorite meals. All you need to do is lower your calorie intake and increase your calorie burns. Of course, walking for an hour everyday makes this whole thing a lot easier. 

Benefits of Intermittent Fasting

While weight loss is the primary benefit of intermittent fasting, it’s not the only benefit of IF. There are plenty of other benefits that make IF a top eating plan. For example, it raises your energy levels to help you function properly.

You might ask how can fasting 16 hours a day raise your energy levels? The answer is simple: when you are fasting, your body stops using the energy to digest food. Besides, it takes away the effort you normally put into thinking about your next meals.

Improved metabolism, stronger immunity, low blood sugar, and mental clarity are the other benefits of intermittent fasting.

Benefits of Walking

Similar to IF, walking offers plenty of benefits in addition to weight loss. Walking briskly for 30-60 minutes several times a week can result in the following benefits:

  • Low bad cholesterol (LDL)
  • High good cholesterol (HDL)
  • Improved mood
  • Controlled blood pressure
  • Low risk of heart disease
  • Strengthened muscles
  • Better sleep
  • Improved longevity and overall health

Also, walking regularly keeps your weight under control and reduces your chances of gaining weight over time.

How To Get Started Walking?

Walking is an effective and simple form of exercise. Almost anyone can do it during any part of the day. 

As a beginner, long walking sessions can leave you fatigued and sore. Therefore, our recommendation is to do 10-15 minute sessions initially at a comfortable pace. Once you get used to this routine, add 10-15 more minutes to your walking sessions and increase your pace as well.

Ideal walking sessions are 30-60 minutes long and involve brisk walking. So choose a duration that suits you the best and stick to it until you reach your weight goal.

How to Fast Intermittently As a Beginner?

Getting started with intermittent fasting is simpler than it seems. All you need to do is pick the fasting window of a comfortable length and reduce your calorie intake. IF also lets you take light beverages such as water, tea, and coffee to feel full during the fasting period. Moreover, you can have a go at snacks as well during the initial phase, but remember snacks will cancel out any benefits.  Once you get used to your IF plan, however, increase duration of your fasting window and remove snacks from your diet for it to be really effective.

Final Words on Losing Weight by Walking

The combination of walking and fasting is arguably the quickest way to lose weight. Besides, the fact that both the methods are completely natural makes it more practical than any other weight loss technique out there. So give this combination a try and don’t forget to share your experience with us.

How to get started with intermittent fasting

Getting started with intermittent fasting is the first step in a healthy relationship with food

Intermittent fasting can be a challenge if when you are used to eating carbohydrates. Carbs make you feel. Your cravings are more intense when fasting when your used to carbs.

As your insulin levels normalise, the cravings will go away. You also get used to feeling hungry. This can take a few weeks.

Intermittent fasting is easy to get started and the results are fantastic.

You may also experience headaches. This is a phase of adjusting to metabolizing fat and ketones rather than glucose from your food. This is sometimes called “keto flu” and can result in headaches, fatigue, and other flu-like symptoms. This may last a week.

Getting started with Intermittent fasting is easy

Drink more water when fasting

When you start to get waves of hunger, a great solution is to drink water. Yo can even crunch ice cubes which can help with hunger waves. I use the term waves instead of pain because you are cnot constantly in pain – rather you get a wave of hunger which disappears.

Own your hunger

People think that being hungry is one of the ultimate discomforts we can experience. Humans can go without food for a long time without eating. Our bodies are designed to do so. It is one of the reasons that our bodies are designed to store energy as fat. Intermittent fasting is unportable at first but you soon get used to the feeling. It actually helps. When you are out and the only food options are junk food, it makes it easier to skip a meal instead of eating something for the sake of it.

Listen to your body

When you eat, let yourself eat until you are satisfied. Listen to your body. Intermittent fasting is about the health of your body and mind. It is not a tool to punish yourself. Intermittent fasting should give you more energy and vitality.

Start fasting slowly

Try gradually working up to your fasting window. At first a 16:8 fasting schedule is hard. Then, it gets easier. After a while, it’s even possible to go 20:4 fasting window. Since most people already fast between dinner and breakfast, one of the easiest ways to do this is to push your breakfast until midday or early afternoon.

Avoid refined carbs

Refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice etc will cause your insulin to spike. This will then cause you to have limbic hunger cravings. Limbic cravings art those created by the mind as opposed the body NEEDING food. By reducing your refined carb intake, you can reduce these limbic cravings and make it easier to get through your fasting window.

Black Tea or Coffee

Caffeine can be an appetite suppressant and can help you get to your planned feeding time if you are having trouble. I use caffeine to fast and I’m not sure I could do without.

Get Good Sleep

Sleep can have a large effect on hunger. Sleep deprivation has been clinically linked to overeating and makes fasting difficult. If you are having trouble with your Intermittent fasting routine, try examining your sleep hygiene and quality. Try to get at least a good quality 6 hours a night.

Why not get started with intermittent fasting today?

Six Simple Steps To Getting Started WIth Intermittent Fasting

Losing weight by intermittent fasting is the most effective weight management technique. Getting started is easy.

Here are six steps to getting started fasting.

Fast for 16 hours. Eat for 8 hours

Our bodies don’t enter the fasted state until 12 hours after our last meal. This is one of the reasons why many people who start intermittent fasting will lose weight. People lose fat without changing what they eat, how much they eat, or how often they exercise.

Fasting puts your body in a fat-burning state that you don’t achieve to in a regular eating schedule.

Wait for at least 4 hours after waking up

Don’t have your first meal until at least 4 hours after waking up. You’ll start to mentally get used to living in a fasted state. Your body will be burning fat as you live your life naturally.

Hit calorific deficit

The key to losing fat is being in a caloric deficit. You need to have less calories in than going out. Less energy in, more energy out.
Intermittent fasting makes this easy. It gets our bodies back into our natural fed vs fasted states as opposed to eating throughout the day.

Drink more water

Hydration is important whether you are fasting or not. Often times it is easy to mistake hunger for thirst. Drinking plenty of water will help with Intermittent fasting. Drink water throughout the day to fill you up and keep your body hydrated.

Drink coffee and tea

Caffeine found in coffee and tea is a stimulant that has an appetite reducing affecting. Not only that but it will give you an energy boost during your fast. I couldn’t fast without coffee.

Eat filling meals

Eat big, high volume meals that are going to fill you up. Look more towards meats and vegetables than snack foods. Veggies are a great way to add volume to your meals.

Vegetables are your fried throughout intermittent fasting and any weight loss program

Daily Intermittent Fasting With The 16:8 Diet

How To Make Intermittent Fasting Work For YOU.

16:8 is the most popular form of intermittent fasting. It is a very effective way of losing weight in a natural and healthy way. Intermittent fasting is a great method of weight management.

The 16:8 intermittent fasting is a fasting protocol where you have a period of no eating for 16 hours. This is followed by a period of not eating for 8 hours. The usual way is to use 8 hours of non-eating when you’re sleeping and then skip breakfast and have your first meal in the afternoon.

You can extend this period to 18:6 for example. Where the eating window is reduced. What we are looking at here is a framework as opposed to a strict plan. We are looking to build healthy eating habits.

When to do intermittent fasting

You can do 16:8 intermittent fasting on certain days. You do not have to do it every day. You can for example, do it for one week every month. You can do it for a two week stretch. You can do it every day. Intermittent fasting is flexible and adaptable.

This is different to the 5:2 diet where you restrict your calories for 2 days a week. In 5:2 editing, you eat normally for 5 days and then restrict your calories for two days.

Many people who have a goal of losing weight can struggle with the 5:2 plan. People who do the 5:2 diet find themselves struggling with restricted calorie intake. They also over eat during other periods

Many people find the simplicity of eating or not eating easier to adhere too

People have been Intermittent fasting for thousands of years

In reality, the 16:8 diet is not a drastic change from your everyday routine. Intermittent fasting has been around for thousands of years. In fact, our ancestors used to fast because they didn’t have constant access to food like we do.

The human body is designed to hold onto fat as stored energy. This is especially dangerous when the food companies put so much sugar in the food chain. Our calorie intake has never been higher. Our biological bodies have not evolved to take constant calories into account.

Intermittent fasting is now very popular. The popularity of intermittent fasting was helped by Martin Berkhan. He marketed a website called Lean Gains, which was really an intermittent fasting protocol for bodybuilders. We’re not all looking to become bodybuilders. We are looking for a long term sustainable weight management program. A weight management program which allows us to manage a calorie intake without the problems that other types of diet may have.

Lean Gains helped people understand that not eating for periods of time is perfectly normal and in fact, can be very healthy.

Intermittent fasting works best when you eat clean as well. You are basically reducing the number of calories being consumed which helps with the calories in and calories out principle.

16:8 fasting is not a diet. It is an eating framework. It has less to do with following certain foods to eat and more to do with restricting your eating windows.

An example of a fasting daily routine

20:00 – Activating fast mode

Let’s say that your last meal is at 20:00 and you go to bed at 22:30. It’s important to get some good quality sleep when you’re fasting. You wake up in the morning at 7:00 and you’ll have a cup of tea or coffee but no breakfast. Try and keep any drinks below 50 calories so no orange juice or sugary lattes. You then continue to drink throughout the day until the afternoon when you can finally break your fast. This fasting routine works really well for a lot of people. It’s easy to follow and once you get into a habit, it’s easy to implement.

This is as simple as it gets. You do not eat for 16 hours. Then you can eat for that 8-hour window.

7:00 – The morning of the fast

One of the main things you need to succeed at intermittent fasting is willpower. If you’re like me and lots of other people, you’ve tried all sorts of diets. You’ve tried eating high carb, low carb, high protein, high fat, moderate fat, low fat, all sorts of different things. You’re probably here because you found that they haven’t worked for you. And interestingly, that’s not because you’re a failure.

You need to work with your body

Our physiology is always working and our biology is always working to maintain the status quo. Our body doesn’t want us to lose body fat. Your body uses body fat as stored energy. Even though losing fat would make us more healthy.

We are looking to force our body into using some of the stored fat for energy. Your body will always try to take energy from food first. If we remove that energy source, your body is forced to use stored energy. This is why intermittent fasting works.

You are not starving your body. When you starve your body your body starts to break down organs. You are simply using stored energy sources.

You may already be fasting by accident

many of you may be fasting by accident. You may have skipped breakfast for years. This is common in our busy lives. But, as the day goes on, you tend to lose focus. That’s normal and it happens to almost everybody. Everybody’s will power is stronger in the morning and reduces later in the day.

With 16:8 fasting we are using the willpower that you’ve got in the morning to skip your breakfast. Then we just drink coffee, drink tea, and drink water. When your will power drops, we are hitting the afternoon when you can break your fast.

That first meal after breaking a fast is the best ever! It’s a great feeling knowing you achieved your fast

12:00 – Break your fast (or push it a bit further)

At about 12:00 you can have a moderate sized meal. I try to push my window a little further. If I can, I’ll push it till 14:00.

What type of meal should you break your fast with?

I would look at having two decent, nutritional meals during your eating window. I try to have one larger than the other. I tend to prefer my smaller one first because I get sugar cravings after I fast. You will find out what works for you.

What can you consume during a fast?
A question I’m often asked about intermittent fasting is


Is it okay to have milk in my tea or coffee?
From a Puritan point of view. Yes. But, we’re looking at it from a body composition and fat loss viewpoint. If you like to have a splash of milk in your coffee, do it. Try to avoid cream or anything too high calorie. We want to keep any food or drink below the 50 calorie mark. Coffee can help when you first start fasting to help with food cravings

Green tea is ideal but sure, coffee with a splash of milk is fine.

Fitting in Intermittent fasting into your daily routine

Intermittent fasting aids a calorie/energy balance. It basically prevents over eating. We are reducing the probability of over consuming calroies.

You can eat a good sized meal in the evening with your family. Intermittent fasting does not need to get in the way of family meals. If you want to go out on a Friday night for a meal you can. You can still have a good meal out. You can eat a large meal and even have a dessert. You can do that stuff with a 16:8 lifestyle. You don’t have to be super strict. You use intermittent fasting as a framework for healthier living

Be sensible about your food choices

You still need to be sensible about the foods you eat when fasting. It’s no good putting your body in a fasting state and then eating a full pack of cookies.

As a general rule, I would say just focus on eating whole food and steer clear from processed foods. You can still have a treat every now and again but just eat sensibly. You should be using intermittent fasting as a framework to support a healthier way of life. Sometimes you will see results, and sometimes you will get set-backs. It’s all part and parcel of life.
The important thing with intermittent fasting is to create a habit and a lifestyle. We are looking for a sustainable eating plan. You’ve got to find a weight management system that you’re comfortable with. One which allows you to indulge in some of the traits that you may enjoy every now and again. Life is for living. It is to be enjoyed and not endured.

If you can get that philosophy, you are ahead of the game. You’re ahead of most other people in the world. Your weight will fluctuate naturally. All these people who yo-yo diet jump between this diet and that diet never succeed. They bounce from diet plan to diet plan. They lose faith when they put on an extra pound.They don’t notice that they had a large carb heavy meal last night, which has allowed them to hold onto some some water, some fluid retention and people will live and die by that and the scale is their only metric of are they succeeding or are they failing not just in their diet, but in virtually every aspect of their life.

The importance of maintaining your habit

95% of people who go on diets regain all that body weight and more within two years. Most people will lose weight and then fall back into bad habits. It is critical that you create a habit which becomes part of your life.

Intermittent fasting can really help you get mentally conditioned to not eating. Most people start to panic when they get hungry. When you become used to Intermittent fasting, you do not get a sense of panic when you get hungry. You find it easy to refuse the pizza for lunch if that’s the only option. Eating more healthy becomes much easier.

Most of the battle of losing weight is in will power. It is in becoming disciplined in what and when you eat. Once, you conquer this, maintaining a healthy weight becomes much easier.

Can you eat junk food and lose weight?

The simple answer if yes. The real answer, is no.

You can lose weight eating pizza. You can lose weight eating ice cream. As long as you are consuming negative calories, that is burning more than you consume, then you will lose weight.

But one thing to take into consideration about these type of foods is that they are designed to be very rewarding. They are designed to be hyper-palatable, and they’re designed to make you want to eat more of them.
So, although I will say you can include these foods and potentially for a lot of people should include these foods because we don’t want to live a miserable life where we can’t have any of the things we enjoy, but please be aware that these foods, for some people, particularly people who have a history of yo-yo dieting and bingeing these foods are triggers for bingeing episodes and overeating.

If you think that’s you, then I would strongly advise, rather than eating them and trying to fight against the binge feelings that you get, is to just try and cut them out for a period of time and see how you go

When is the best time to start fasting?

There is an ancient chinese proverb. The best time to plant a tree was 20 year ago. The next best time is today.

The sooner you get started fasting, the sooner you will see the benefits.

Happy fasting!

How to Make Daily Intermittent Fasting With the 16:8 Diet Work For YOU!

16:8 Intermittent fasting is one of the most popular methods for weight management

What is intermittent fasting and how can it help you lose weight?

The idea of intermittent fasting. Have you ever wondered what it is? Perhaps you can piece together some clues about it, but never really ventured into knowing more.  Have you also wondered if intermittent fasting could work for you? This article shows you how intermittent fasting, particularly the 16:8 intermittent fasting method, can work for you. 

So, wonder no more because you’ve come to the right place and this is the article for you! Ready to dive in?

Whether you have no idea what intermittent fasting is or you’ve picked up certain bits and pieces of this technique along the way, let’s break it down and tap into what’s in it for you because if a method or idea does not work for you, then what’s the point, really?  

There are many dieting methods and in recent times, many more have surfaced. The key to using any method is the ability to generate desired outcomes. One of the main reasons people may fail to achieve their dieting goals is simply because the dieting technique did not work for them. So, think about it … if a dieting technique will likely not work for you, why embark on that path in the first place?

Hence, let’s consider the case of the 16:8 intermittent fasting method and let’s also determine why it could be a beneficial path to embark on. 

The basics of 16:8 intermittent fasting

This article lays out information about the 16:8 intermittent fasting method as follows:

  • What is the 16:8 method?
  • How is 16:8 method different?
  • How to make the 16:8 method work for you!
  • Some frequently asked questions regarding the 16:8 method 

All the things you wanted to know, right? Great! Let’s get started!

What is the 16:8 intermittent fasting method?

Yes, immediately you see the 16 and the 8 numbers, you probably think there may be some math involved. Well, not really or thankfully not much math. However, you would need to remember these numbers as you plan your day if you use the 16:8 method.  What is fasting? Fasting is the absence of food or calorie intake and intermittent fasting is a technique through which the absence of food or calorie intake occurs intermittently or within specified intervals. 

Intermittent fasting is popularly used as a way of losing weight and it’s quite different from a full day fast in which you are not consuming food or calories for the entire day.

So, what are your goals regarding your weight? Do you want to lose some pounds or do you want to watch or manage your calorie intake? Have you been stuck doing diets that have failed? Are you ready for a change? If you are ready for a change, using an eating pattern such as intermittent fasting could help.

Okay, where do the 16 and 8 fit in? The 16:8 intermittent fasting method is intermittent fasting that is defined within specific and consecutive 16-hour and 8-hour timeframes or windows of non-caloric and caloric intake. Again, let’s break this down some more because the goal is to see how this can work for you! The method involves not consuming food or main calories for 16 consecutive hours and then, for the immediate 8 hours afterward, you can consume food or main calories. 

Let’s use an example. If you use the 16:8 method, you will consume food for 8 hours of your day. For instance, let’s say you wake up at 6:00 AM, you do not have your first meal of the day or significant intake of calories until 10 AM. You can then eat for the next 8 hours – from 10:00 AM until 6:00 PM.  Beyond 6:00 PM, no more eating for 16 hours. Yes, no more eating significant calories. 

But wait! You could consume something though, even after your eating window closes. We’ll discuss this shortly.

How is 16:8 fasting different?

Indeed, we can agree that there are so many diets out there, but what makes 16:8 different in a way that it can work for you. Firstly, it’s more of a method which defines cycles between eating and fasting, rather than placing specific emphasis on what you should eat. It’s more like a lifestyle and a model specifying when to eat and when not to. 

Does this mean that you can eat an entire grocery store? Well, as you guessed it … the answer to this question is no!

The 16:8 technique is different from other fasting methods such as partial week fasting when a person eats normally for a certain number of days of the week e.g. five days and then eats a very low-calorie diet for the remaining two days of the week.  Yes, not eating food for an entire day may seem a drastic change for some people.  On the contrary, the 16:8 method allows you to eat food every day!

The 16:8 intermittent fasting protocol specifies a daily fasting routine which can be an easier routine for a person to adapt to, while the other fasting technique is a non-daily fasting routine and thus perhaps a bit more difficult to sustain. This is critical! Diets and eating plans are about finding what works and how to keep it going without much hassle or stress.

How To Make The 16:8 Fasting Method Work For You!

Making the 16:8 diet work for you has a lot to do with knowledge regarding differences in fasting techniques. Indeed, the partial week fasting method could work for some people and numerous people will sing the praises of partial week fasting.  Some people may have had success fasting one or two days a week. 

However, constraints encountered by people who use the partial week fasting technique include the ability to switch from majorly full days eating during the week to a sudden decline in calorie content for one or two other days during the rest of the week.

Wow! Is it achievable? Well, yeah.  Is it sustainable? This is the question you need to consider.

People can find one or two days of full-day low-calorie eating a hard thing to accomplish over and over again!  What happens when things get hard?  Yes, indeed!  People are likely to quit!!  Hence, why not make it less likely to quit and more likely that you’ll achieve your dieting goals? 

Also, with the one or two full days of no eating, people are more likely to binge or overeat during the full-day eating period to compensate for the approaching no-food days and this could lead to a fast-moving a downward spiral, in terms of accomplishing your desired weight management or weight loss objectives. In essence, by bingeing on food during the full-calorie eating days, a person could potentially gain more weight such that the one or two days of no eating could have little or no impact on the dieting goals. So, less may be accomplished overall!  Not a good way to proceed when the person’s eating style may adapt negatively to compensate for full fasting days. 

So, how do you make the 16:8 intermittent fasting method work for you? Here are 18 great ways to achieve this!

See it as a daily routine.  You do it every day, soon it becomes a no-brainer and just part of your daily routine, as it should be. How do you create a habit? Practice and constantly do that activity! So, the top reason why this can be a great weight management or weight loss method for you is that it presents a daily fasting technique.  You do this every day!  Hence, each day is the same routine and the body may more easily adjust to the routine because it occurs repeatedly daily.   

Think sustainability! Yes, think about the 16:8 method as a sustainable way to consume calories without feeling certain twitches and pangs in your belly during the day. The 16:8 intermittent fasting method has also become well-known and has been used for quite a long time. This does say something about how long-lasting the method could be, even for bodybuilders. While not every person is aiming to become a bodybuilder or trying to adopt bodybuilder techniques, the knowledge provided regarding the 16:8 method and using the method could provide a sustainable or long-term way of consuming calories. The 16:8 method focuses on managing calorie consumption without some of the typically associated constraints other dieting techniques may present. Neat, right?

A manageable technique. Daily intermittent 16:8 diet fasting can work for you by making the process of calorie consumption manageable.  There are times during each day that you do not eat or consume calories. It’s as simple as that. No complicated math or jargon involved. This works for you because the simplicity of 16:8 is a more manageable approach. 

You are in control. You can determine how to segment your daily 24 hours into 16 hours and 8 hours in such a manner that you ensure you are not consuming food or beyond low (main) calories for 16 continuous hours of the day and then starting up this consumption again for the subsequent 8 hours.

Less likelihood of bingeing. When you eat normal meals or binge during certain days of the week, switching to eating nothing for full days of the week is not easy and can lead to bingeing. It can also be quite unsatisfying and unsustainable.  

The potentially easier transition between fasting and non-fasting cycles. It’s like going from feasting situating to bare minimums without the ability to reasonably transition into the sudden change. Again, this can be difficult, so why do this to yourself? With the 16:8 method, your body is not left without acceptable sustenance for too long. 

Tap into loss of body fat: The timeframe for your 16 hours of not eating spans from the last meal you had to16 hours post-meal.  Adhering to thee hour-based intervals and maintaining the distinct 16-hour and 8-hour segments help the method work best for you. Besides, getting plenty of sleep encourages and promotes an individual’s overall health and also supports the loss of body fat during the intermittent fasting period!

Use low-calorie beverages.  So, we hinted at this earlier on when we stated that you can consume something even during your non-eating 16-hour window. Although the emphasis of the 16:8 intermittent fasting method focuses on when you eat, what you eat should also not be ignored. For example, let’s say you stopped eating food or consuming calories at 6:00 PM last night and you get up at 7:00 AM. You can have low-calorie beverages such as a cup of coffee, tea or drink water at this time but don’t eat breakfast yet!  You’d need to wait until a total of 16 hours have passed before having breakfast.  However, you still have the awesome ability to carry on normally consuming low-calorie beverages during the day! Awesome, right. Yes, this works for you too!!

Minimize less healthy foods.  With the use of low-calorie beverages, you can, in turn, put the brakes on less healthy foods and drinks during the day. Many people need to have some sort of calorie intake during the day but the trick is how to do so intelligently without feeling an intense need to eat a meal or binge on a stack of high-calorie food nearby. 

Physiology, biology, and metabolism. We have probably tried one diet after another including eating foods that are high in carbs or variants of diets that are low fat, moderate fat, high fat, low protein, high protein, vegan, and loads of other dietary programs out there.  Interestingly, the reason these types of diets may not have worked for you may not be due to lack of will-power but could be attributed to biology and a person’s physiology. Sometimes, the body just does not want to lose anybody fat, even if this is a healthy path or you. 

Instead, the body typically seeks to maintain the status quo. So, how do you battle against physiology, metabolism and all the related revolutionary traits? What about hormones and triggers that are in place to prevent a person from extreme dieting that could lead to death. Yes, your body may decide it needs to step in and prevents you from losing any more fat if it feels you’ve already lost enough fat or weight. The 16:8 method works with your physiology, as you create a lifestyle you can adhere to, by easing the body into the fasting routine.

Willpower in the morning, anyone? Are you one of those people who feel energized in the morning, like you can take on the world? Well, willpower can be like that too in terms of energy and potentially being at its highest peak early in the morning. Even if you’re not an early riser, this can work in your favor too by helping you move towards your 8-hour eating effortlessly.  So, by default, the morning hours of refraining from eating can work in your favor too! Thus, by using the 16:8 method you can tap into the peak of your willpower, which tends to shine in the morning hours before it morphs into a diminishing vibe during the remaining hours of the day.

If you’ve been a person who already skips breakfast or has eaten healthily in the mornings for a while and then seen the rest of the day progress in a downward spiral with bad eating habits and the consumption of unnecessary calories, just know that this has happened to many people. You’re not alone! In reality, it can be quite a frequent occurrence. Instead, switch out your typical breakfast with a low-calorie beverage. Later in the day, when your willpower may have diminished, you’ll be in your eating window, within which you can eat full-size meals.

Use a bridging snack. A bridging snack is simply a small food item used to transition between the 16-hour fasting timeframe and the subsequent 8 hours within which you can eat. A piece of fruit or something similar in size or quantity can be an adequate bridging snack. How does this help? Well, it eases you into your eating phase without pushing a lot of food into your body at once. Your bridging snack could propel you further into your eating window until you decide to eat a moderately sized meal. This could occur at about 2:00 PM, for example.  

Use different meal sizes. With the 16:8 method, you could decide to have small meals or moderately sized meals. It’s your choice. Again, think about the control you have with 16:8! Some people alternate between small meals and larger-sized meals. Feel free to flip these meals around as you choose, to suit your lifestyle or any training and physical obligations you need to adhere to.

Monitor your hunger level. As you use the 16:8 method, monitor and manage your hunger level. For example, if you have a meal at 3:00 PM to alleviate any hunger you may be feeling, you may begin to feel hungry or need a snack later in the day – perhaps at 5:00 PM. At this time, you can use your low-calorie or bridging snack options to take the edge off any hunger twitches you may feel. There are lots of options to help combat feelings of hunger such as tea, coffee, a banana, an apple, etc. These items simply help bridge the gap until it’s time for your next main meal, which could be before 6:00 PM. Also, by monitoring your hunger level, you can opt to split your last main meal of the day into two evening meals and then skip the low-calorie beverages or the bridging snack.

Ability to tweak your starting hours.  Yes, you can! Still within the realm of control you have, while using the 16:8 method, if the eating window ends by 6:00 PM, for an example, and you notice that you have the potential to continue eating or perhaps even binge on cookies or biscuits at about 8:30 PM, you may need to adjust the start and stop time of your 16:8 hour structure. This would then allow you to plan your meals such as your evening meal at a time that works best for you. You can choose a timeframe within which you ensure that your meal targets a time that would alleviate any urge you may have to binge or snack on large amounts of unhealthy food.  

Take advantage of sleep time! You’ve most likely already figured this out by now.  Since you’ve determined what hours to eat and not eat, why not optimize usage of your sleeping hours too. This means your seep time is part of your non-eating hours. Another point to note regarding bedtime and figuring out your hours is the benefit of stopping the eating window a couple of hours before you go to bed.  This helps in providing your digestive system with some time to wind down for the day, rather than taking a full belly to bed. 

A variant hour strategy.  If you begin living the 16:8 lifestyle and for some reason, it’s not quite working for you, you could vary the hour segments. What does this mean?  Let’s look at an example!

For example, if the 16-hour fasting window seems too long to maintain or adhere to, you could restructure the hours, perhaps for a while, and see if this helps you stick to the specified eating and non-eating windows. This strategy could be easier for first-time users of the 16:8 method, especially if your typical day consists of eating very large high-calorie meals. Remember, if you suddenly shift into a new eating lifestyle, the body may need some time to adjust or understand what’s happening. So, an adjustment to your hours could pay off in the long run. 

So, by compressing the time, you can have that piece of bridging snack

fruit a bit earlier. Assume that you adjust the 16:8 method to a 14:10 variant instead. You have a larger window within which you can consume foods – in this case, 10 hours! This could reduce some of the stress you may have felt trying to adapt to a 16:8 window.  With the longer eating window, though, you may need to have a meal that is more substantial quite earlier in the day to help you move through the 10 hours without overheating.  

If you also use more calories than you take in, you will most likely lose weight. You also want to optimize the hour structure you use and not decrease your lean mass while maintaining the right percentages of calories, especially if you are active and require sufficient energy levels to complete your day.

Do & repeat. You can do this! After you have set up your hours and determined the hours that work suitably for you, all you need to do is maintain the schedule, only eat during your eating window and then repeat! Indeed, it is as simple as that. 

Some frequently asked questions regarding the 16:8 method 

Can you drink green tea or use milk in your coffee while within the fasting window?

Yes, you can drink green tea and use a bit of milk, within reason. Typically, a theoretical fast occurs without any calories, especially from cultural, spiritual or religious points of view. However, the 16:8 method focuses on the body’s composition and from the perspective of fat loss.  Another thing to be aware of is the potential tendency to attach too much analysis to even the most minute detail. Sometimes these details, especially when the detail itself is in moderation, would have little or no impact effect on your overall goals. 

Hence, a little milk in your tea could be worth it especially if it improves the taste of the tea. You most likely would not use milk in your green tea, but your black tea could need some milk. Again, moderation is essential! So, do not go ahead and have numerous cups of tea or coffee with milk during your non-eating window. The goal is to focus on the balance in energy levels and how you can primarily use intermittent fasting to maintain this energy balance.

Can I eat larger meals and do I need to change my lifestyle?

By restricting your calorie intake into a smaller window of consumption, you have the opportunity to eat larger meals, feel satisfied when eating these meals, continue to live your lifestyle, fulfill your social obligations or just carry on doing the things you already love doing. You can make the 16:8 method work for you so that you plan to have a regular meal with your family in the evenings or plan a night out on Fridays. 

So, yes! You can have a good meal! You could decide to have a salad with a bit of meat.  You could also decide to have dessert. Yes! Dessert too!! All these foods are possible with the 16:8 lifestyle and it can fit in with the different activities you already do during the day. 

What if I have really important goals related to body composition?

You may be dedicated to certain body composition goals or perhaps you’re preparing for a certain competition or event such as a marathon or race or building some muscle. Well, you can certainly make adjustments that enable you to monitor the calories you consume for a specified length of time and then return to the 16:8 method when adequate to do so.

However, if you are just aiming to watch or reduce your body weight, or you got quite a bit of body weight to lose, trying the 16:8 method can be a way forward where you focus on eating good meals and work towards your goals. The key is to pace yourself through the process and set goals that are feasible and give you enough time to achieve the goals. Remember, Rome was not built in a day!  Hence, going from being overweight to getting to losing weight and gaining six-pack abs in a short time frame is most likely not practical. So, focus on and set the right goals for your weight loss or weight management journey.

Why do people fail at dieting?

Sometimes, failure at certain methods fails because we did not set the right goals and expected to achieve certain things within an impractical date.  This may make us want to give or think about why we even bother with the endeavor in the first place. Unfortunately, being in a place of despair after unfulfilled goals could create a worse situation including binging on unhealthy foods and potentially gaining more weight. No, binging on a bucket of cookies will not make you feel any better! Nothing good can come from that too.

Instead, you need to find an eating plan that is sustainable and is not extremely restrictive. Think in terms of a plan that can help you lose weight while you remain comfortable with your lifestyle.  Hence, no drastic changes! You need a method that allows you to periodically indulge in traits that you want to occasionally enjoy. After all, life is meant to be enjoyed! You need an eating plan that enables you to eat full-sized meals, curbs hunger pangs and also allows you to see how your body changes over time regarding the plan.  Achieve this and you are on a great path!

If your body is not responding to the eating plan, it’s time for a review or assessment to identify what the issue is. Watch and see how your body behaves. Sometimes, the body adds a pound or so due to the large meal eaten the previous night which could be causing some fluid retention. So, stepping on the scale and the number you see from that scale may not tell the whole story. Just remember, it’s a process and making the right choices during this process helps provide you with the best results.  Sometimes, during the process, we simply need to take a step back and breathe. This gives us time to evaluate and not end up like many of the people who begin a diet and end up gaining more weight than they had started with. A lot of research has been done in the area of dieting and there is some consensus regarding the increased tendency for diets to fail if the diet is quite restrictive, especially diets that are very low in calories. In such cases, even willpower has its limits. 

What about eating highly processed foods while on the 16:8 lifestyle?

With the 16:8 method, you can have treats or desserts. Such foods certainly can be rewarding. Just imagine eating a piece of cake. Quite satisfying initially, right? The issue with these types of foods is the tendency to not be able to stop off just one piece of cake or one serving of dessert. These foods are designed to make you want more of them. So, watch out!  

If you can eat small quantities without taking your 16:8 lifestyle out of shape, it may be a good strategy to include very little of these types of food. After all, you want to make sure you enjoy your life which can include some of these foods as long as you are fully aware of the compelling pull towards binging that some of these foods have.  So, what can you do? Well, know your triggers and watch your tendencies. If you do this diligently, you can plan quite successfully against sudden triggers that you may have placed right at arm’s reach!

So, perhaps it’s best not to eat these foods if it takes you down the wrong path.  You have control and can decide to try a bit of these types of processed foods or treats and see if the outcomes are something you feel good about.  

It’s all about what works for you and sticking to a sustainable health plan.

Some people prefer to cut that type of food entirely from the diet and this provides a mental state of mind that prepares them to be successful while using the 16:8 method. For some other people, moderation works well for them.

Intermittent Fasting – Summary

Well, are you ready to proceed with the 18:6 intermittent fasting method? First things first, though. See if you can determine what hours work for you.  You could also simply try diving right in with the 16-hour and 8-hour split and if it’s too hard, make adjustments and see how your body adapts. Find a plan that you can stick to. If it’s comfortable for you and you don’t stress out all day trying to adhere to it, then you’re more likely to be successful. You can make the 16:8 method work for you!

Also, monitor your progress as you proceed with the method. Start with Day 1 and assess how the day went. Successful? Okay! You can proceed with Day 2 and see how you progress. If Day 1 did not go as you planned, you may need to tweak the plan. Remember you are in control.  We’re all human and the 16:8 method is not a magic pill that cures all dietary issues. However, this method has worked effectively for many people. You can make the 16:8 method work for you too!

Intermittent Fasting For Women

A specific guide about Intermittent fasting for women

Women: improve your figure and get healthier

Are you a woman about to start intermittent fasting?
Do you have concerns and you’re wondering if it’s right for you?

After reading this article, you’ll gain an in-depth understanding of intermittent fasting for women. That is a detailed guide so you can finally start living the healthy life you’ve always wanted and improve your figure! 

In this article, we’re going to cover things such as: 

  • Why Intermittent Fasting Works Well For Women?
  • Benefits Of Intermittent Fasting  
  • Mental Benefits of Fasting
  • Fat Loss Benefits of Fasting
  • Rejuvenation And STEM Cells
  • Types Of Fasting
  • When Should I Start Fasting?
  • What Can You Eat During Your Fast? 
  • What You Should Know Before Breaking Your Fast?
  • What To Eat After Breaking Fast?
  • Exercising During Your Fast 
  • Side Effects
  • How Often You Should Fast?

Why Intermittent Fasting Works Well For Women? 

Some people think that women shouldn’t be fasting because of their reproductive organs. Some people might even consider it dangerous. Before you start taking such assumptions, let me tell you that it’s the exact opposite. 

The female body is designed to be able to go longer periods without food as a way of protecting a potential fetus. It has been proven that women can do better in an intermittent fasting regimen than men because of that. 

A study published in the journal of medicine and science that women utilise lipids better than men. Furthermore, they recruit fatter utilization during exercise than men. Also, they oxidize less protein and fewer carbohydrates, so their bodies don’t break down muscles as much as men do. Hence, it turns out women can have the best success with the intermittent fasting. 

Benefits Of Intermittent Fasting 

Mental benefits of fasting

One of the biggest benefits of intermittent fasting in terms of the mental side is the fact that your body releases something that is called Ketone Bodies into your bloodstream. It might be a surprise for you, but ketones aren’t just about the keto diet. 

In fact, they happen to be an incredibly effective fuel for your brain. They have a unique ability to cross through what is called the blood-brain barrier and therefore modulate inflammation. Consequently, the usual fog you have around 2:00 PM is utterly eradicated because of the applied intermittent fasting regimen. 

The other benefit is, for instance, the boost of adenosine that enhances your sleep. There are, of course, other benefits. Nonetheless, there are so many of them that we need to leave them for a different article. 

Fat loss benefits of fasting

This is probably the main reason why people decide to start intermittent fasting in the first place. This is a bit of a cause and effect kind of thing. Since your body is in a fasted state, your body is automatically stressed, just because of this thought alone. Stress triggers adrenaline which triggers hormone-sensitive lipase to start burning fat to kickstart lipolysis. Even though it might seem bad, the stress helps you with burning fat. If you think about it, though, extreme emotions like stress are often needed in our life to push ourselves further and benefit ourselves in some ways. 

Furthermore, a study has shown that women have a greater potential for burning fat from adrenaline than men. This is incredibly encouraging if you are a woman thinking about starting such a fast. 

Adrenaline is more potent at burning fat in women.

Additionally, the journal of physiology published another study that found that women have a higher degree of what’s called the Maya cellular lipids. Essentially, they are microscopic bits of fat that are hidden between the muscle fibres. Women are going to burn more of it, and those cells transform themselves into the fuel.

Reverse aging using fasting 

This is another BIG benefit of intermittent fasting. Who doesn’t want to look younger and have a purer skin? That goes especially for women. So if you’re paying attention to your skin, and looking for a good way to improve your overall look, here are some benefits that might interest you. 

First of all, intermittent fasting has numerous strong effects on STEM cells. Thanks to that, the rejuvenation is particularly noticeable after some time of fasting. When you start pushing your fast a bit longer, you can then get the real benefit of rejuvenation effects.

The University of Southern California has published a study about the effect of fasting on the STEM cells. Their findings were extremely interesting as they discovered participants had more immune STEM cells in their bodies. 

Fasting helps recharge the skin and reverse aging

As we age, our immune system does not work like we were young. Luckily, fasting can help as it has some sort of a recharging effect on it. It doesn’t mean it will come back to its young state. But it can boost it effectively. 

STEM cells are especially significant for your immune system as they are useful in many various situations and injuries your body might have. You end up having your cellular structure a lot stronger that is efficient and clean. 

Another crucial thing to note (that also contributes to rejuvenation) is telomeres. The fasting process boosts the telomerase activity. All you need to know is that as you get older, your telomeres shorten. They have a direct impact on your young look and on the youngness of your body itself. 

Types Of Fasting

There are primarily three kinds of fasting that are worth your attention. You should pick one that works best for you. There are 12-hour fasting, and 12-hour eating period, which is commonly called 12th-12th or restricted feeding. 

It might be a very useful framework to get you started with intermittent fasting. It’s fairly straightforward to implement, that’s why it’s so great for beginners. There are a number of fasting routines.

There are some essential benefits that you can get from this specific form of fasting. One of them is the fact that every time you’re not eating, your gut microbiome gets a chance to reset. The more obvious benefit is the caloric reduction benefit that you’re going to have. Since you’re going to be spending 12 hours not eating virtually anything at all, you can balance your caloric consumption more effectively. Moreover, you can get a larger protein bolus. You still can have frequent meals. 

12:12 intermittent fasting

The biggest problem that people face as beginners is the period, they have to go without eating. At least with a 12-12 approach, you can introduce the idea to yourself, and you can still have three square meals in your 12-hour eating period. Hence, you can still get those free frequent, larger protein boluses, that allow you to maintain muscle. Undoubtedly, this is a great advantage of that kind of fasting. 

16:8 intermittent fasting

Another kind of fasting that is worth mentioning is the 16-hour fasting period and 8-hour eating period. This falls into the category of mid-range intermittent fasting. The benefits of this form of fasting come mainly from microbiota. While fasting, you’re essentially resetting your gut biome. 

Bad bacteria usually die faster than good bacteria. When you’re fasting, you’re giving a chance for them to die and leave space for solely good bacteria in your organism. 

Ketones and fasting

Also, after 16-hour of fasting, you’ll likely get a light ketosis effect. Now, ketones aren’t just a macronutrient like we think in ketosis. Ketones can act as a hormone. They act as multiple different things, and they can change DNA expression. Hence, they can change who we are in terms of how our body metabolites. 

Another great thing about this form of fasting is the fact that you can get insulin fast. Since you’re giving yourself a break from insulin, its levels get back down to baseline, and it gives your body a chance to recover and burn more fat. 

24 hour fasting

The third type of fasting that is worth your attention is a 24-hour fast. The benefit of this type of fasting is that it allows you to go into a deeper state of ketosis. Essentially, it’s all about getting yourself the big surge of ketones that you need in your body to heal.

The longer-term fasts are great when it comes to rejuvenation effects, as well as telomeres and everything’s STEM-cell-related. Please note that 16-hour fasts are more related to your body composition. When you first start fasting, you’re going to put your body into immense stress. For women, cortisol elevates and there’s a link between cortisol and estrogen. So a lot of times when women first start intermittent fasting or even KIDO for that matter, they don’t lose weight. 

In fact, they might even gain an additional pound or two, which is somewhat counterintuitive. As your body’s getting used to utilizing fats for fuel, cortisol and estrogen elevate as a result, and vice versa. That means you’re going to have fat and water retention for a very short period. It’s crucial that you don’t get discouraged, especially if you’re just starting. For the first week, you don’t get virtually any results you thought you would. 

When Should I Start Fasting? 

To get the most out of your fast, your leptin levels need to be below. If you eat a big meal, your leptin levels go high, which for a short period is sufficient. Leptin is the communicator of your fat tissue with your brain. When leptin is high, your fat tissue is telling your brain that there’s plenty of fuel and it’s okay to turn on the metabolism. When leptin is low, the fat cells are telling the brain, “Hey, we’re low on fuel, so slow down the metabolism to preserve it”. 

Ironically, we need our leptin levels to be below for lipolysis to occur, so what we highly recommend is weaning off the food a little bit before going into your fast. 

Also, you can go into a ketogenic diet for a couple of days before starting to fast. That is simply because carbohydrates spike your leptin, really high fats do not. So, if you eat a big carbohydrate-rich meal before you go into an intermittent fasting regimen, you’re not going to have as much benefit as if you were to eat high-fat food.

What Can You Eat During Your Fast? 

Coffee

Tea

There’s nothing wrong with having a coffee as long as you don’t add any creamers or sugar to it. 

Just like the coffee is fine to consume, you can also have your tea. Just make sure that you don’t add any sweeteners and creamers to it. 

Other things you can eat during your fast

You can consume many things as long as they are not too complicated. Things like apple cider vinegar is a great option. You can have your apple cider, you just need to add some water. That’s it! Minerals, as well as electrolyte drinks, are also fine to consume. 

Apart from that, you’ll need to wean off most of the foods. 

Firstly, though, let me explain the common pitfalls. The leucine in branch chain amino acids triggers an insulin spike. When you are fasting, your insulin levels are low and that’s a major benefit. If you spike your insulin with anything, even amino acids, that’s taking away that benefit, and it’s stopping the autophagy process. 

So, coffee with nothing added to it is fine, but any supplement often can break your fast, and you’ll lose all the progress you’ve made up until this point. The best thing we can recommend to you (if you find it a bit confusing) is to stick to the things you can eat that are mentioned in this article. Again, you’re fasting, so you need to put off most of the things you normally consume. 

What You Should Know Before Breaking Your Fast?

As you fast, your cortisol levels are profoundly elevated. Most people think that cortisol is horrible, that it contributes to belly fat and has a lot of negative effects on your body. However, it turns out the cortisol can also be your best friend. In fact, cortisol does a lot of good to our bodies but when combined with food causes us to store fat. 

Here are some things to keep in mind when you’re breaking your fast: at the end of a fast, our cortisol levels are high because of the stress level that is caused by fasting, so we become quite sensitive. So we need to do what we can to reduce our cortisol levels before we break our fast, especially for women, because they’re more prone to higher levels of cortisol. So, here are some things we recommend to do to lower it down! 

You can, for instance, add a bit of salt to your water before you drink it. What that does is it brings down the aldosterone effect, which is a hormone that regulates fluid retention. Hence, it makes the cortisol come down. You’ll want to do that in the first few hours of your fast. The only thing that you can do is have some tea and put a little bit of sentiment in your tea. Simple sentiment. You see there’s something as cinnamon known as methyl hydroxy, Chalco and polymer. That mimics insulin in turn. 

So, what that means is it allows your cells to become receptive as if there was an insulin spike. So, when you consume food, insulin spikes in the Selway cell doorway opens for food to come in. Now when you spike your insulin, of course, you’re taking in food. Cinnamon allows you to spike your insulin sound a mimic without actually eating food. So, what this means is when you do eat, it’s going to have less of an impact. And therefore, going to reduce the amount of food that’s going to get stored in a negative way. If you do this just a leading up before you break your fast, it can help you out a lot. Remember, the way you break your fast is as much important (if not more important) than the fast itself. 

What To Eat After Breaking Fast?

Fasting seems to be very simple. You just don’t eat anything, right? But when you break your fast, especially for women, we have to pay particular attention to a few things. 

The first thing to pay attention to is that you’ll want to make sure you’re mainly consuming lean protein. If you’re going to eat red meat, keep it super lean. Ideally fish, shellfish, white meat or a pea protein shake. 

When it comes down to meat, you want to make sure you’re getting good, high-quality meat. We highly recommend you get Butcher Box meat because you can be surer of its quality. 

Butcher Box is a meat delivery system. So, they have grass-fed, grass-finished high, and all sorts of Omega three types of meat, whether it’s chicken, fish, beef, you name it, it’s worth checking it out. They usually sell their meat for cheaper prices than you would normally get in a regular store. It’s a great option because you’re ensuring the quality of meat is high and that you’re not overpaying for it. 

Lean meats after your fast

When you break your fast you’ve got the lean protein. We usually recommend not adding extra fats. Protein is going to get assimilated. It’s going to allow your insulin to spike just a little bit, and then it’s going to come back to normal. Afterwards (an hour later), you can eat a more normal meal. Remember to pay attention to when you’re breaking your fast because it’s a highly strategic moment. 

Another thing you can do, and that’s highly recommended, is breaking your fast with a little bit of bone broth directly, before you have a meal. That is going to allow your gut layer to rebuild the mucosal bit. 

Also, you should never mix carbs with fats as they can spike your insulin levels. They are perfectly fine if you consume them independently, but not together. 

After approximately 60 to 90 minutes you can eat your next meal and it’s where you’ll have much more flexibility. We highly recommend you buy some specific things beforehand as some things can help profoundly help you when you’re fasting. 

Vitamins after your fast

Vitamin D, for instance, is proving to be one of the most powerful things that we can consume, especially when we’ve been fasting. Women seem to be more sensitive to vitamin D. Also, they seem to have issues with lower vitamin D than men do. Now, you’re going to get your vitamin D from eggs. You’re going to get it from fish, from shellfish, from some meats, or supplementation. 

It’s also extremely important that you get satisfying amounts of zinc. If you’ve already put shellfish and fish to your list, you’ll be good to go. Fish contain a lot of zinc in them, and it’s a natural source. 

Zinc allows the receptors in our body to see and accept the thyroid hormone that’s floating through our body. We have an active thyroid, T3 hormone that flows through our body, but what if we don’t have any receptors that are willing to accept it, right? It’s just floating through doing nothing. Zinc is important for that, so get any foods that have zinc in them.

Another thing you’ll want to get is any food that contains iodine. We recommend that women have some kind of seaweed or Nori for that matter. The last thing you can consider having is a couple of Brazil nuts. Normally we don’t have too much of an issue in mineral deficiencies. But when you’re fasting, it’s easy to get deficient because you’ve been fasting all day. 

Important fats for women fasting

Hence, your eating period is so small that you don’t get the aggregate. You don’t get all the minerals and vitamins that you need, so eat a couple of Brazil nuts.

Another thing to keep in mind is that women have to get a certain amount of fat to support oestrogen. Some studies show that low-fat diets crush oestrogen levels. Men don’t need high amounts of oestrogen. Women also don’t need them, but you’ll need a decent amount. 

As you get older, oestrogen levels go down and by ratio, your progesterone levels are higher. Did you know that oestrogen makes it so that you’re not that hungry? And oestrogen makes it so you recover? It doesn’t mean you want to skyrocket it, but you don’t want it to get suppressed. For that, we recommend consuming cruciferous vegetables during your eating periods. This will support your oestrogen levels to the point where you won’t have to worry about that. 

Exercising During Your Fast 

The number one thing that you need to know about working out during fasting is to maintain your intensity. Don’t change anything because of the fact you’re fasting. You want to keep your workouts the way they normally are. Keep in mind that the calorie deficit is going to take the weight off of you. 

For instance, if you’re fasting from 9:00 PM to 2:00 PM, then a workout in the morning works perfectly fine. Plus, you don’t need to eat anything after the workout. So, you can keep fasting and then break it as usual. Keep in mind, that if you have the ability and the flexibility to work out in the early afternoon before you break your fast, you’re that much further into a fast, which means you’re that much more likely to burn more fat.

Then it’s convenient to break your fast with some post-workout meals. You can then absorb a lot of nutrients that are crucial for your wellbeing. 

Side Effects 

You will get cold: One thing that might happen as a side effect of fasting (especially when you’re just a beginner) is that you can get cold. When you get cold, it’s blood flows going to your fat tissue to convert it over to a usable form of Brown fat. This is not because your metabolism is slowing down. You’re getting cold because blood flow is getting diverted. 

You can get a headache: You can also get some headaches. unfortunately, they can be a bit of a constant type of thing. That’s mainly because your pain receptors in your brain are getting readjusted to glucose levels being lower. You don’t have to worry about that too much so it’s completely normal and to be expected. 

You will get bloating: Another thing. that might happen when you start fasting is the bloating effect. When you break your fast, if you consume veggies, you will be bloated. If you consume high amounts of fiber, you also will be bloated. That’s mainly because your system is sensitive, and your gut biome is a bit different. You might find that you respond differently to different foods every week because your gut biome is changing so much. Don’t be alarmed, but that’s why we recommend that you consume simple, bland things and break your fast.

You will be sleepless: Also, another side effect of fasting is that you can get a bit sleepless. That’s mainly because of the adrenaline levels that are increasing in your body. 

How Often You Should Fast?

The last thing we’re going to cover is how often you should fast. Because some people believe that intermittent fasting is kind of a lifestyle and that they can fast every day. This is not the case at all, and especially for women, it can lead to an eating disorder and further problems. We believe that three days per week are completely enough when it comes to frequency of fasting. 

Regarding long-term fasting (24 to 36 hour fast), we recommend fasting once two up to three weeks. That is to make sure you don’t exhaust your organism and reap all the benefits from this technique.

Getting started with fasting

Hopefully, after reading this article you have a much bigger understanding of the differences in fasting between men and women, and that you have a clear idea of how you can start. As long as you stick to the rules outlined in this article, you shouldn’t have any problems and further complications with intermittent fasting. Also, you’ll be sure that you’re getting the most of this technique and that you can look and feel better. 

Intermittent Fasting: A Safe Fasting Strategy

Boost your health and slow down aging using intermittent fasting.

Fasting has been the most effective weight management technique over the last two decades.

Intermittent fasting is based around ‘when you eat is more important than what you eat.’

We all believe that breakfast is the most important meal in a day. But how many of you will second the argument that holding to such a claim is wrong. Besides, we may even find ourselves on the opposite side of each other if one told you that when you eat is more important than what you eat.

For many people, feasting on chicken and chips is more meaningful than when they eat them, whether they’re doing it at night or midday. 

Benefits Of Intermittent Fasting

  • Health Choices In Past
  • What’s The Link Between Health And Lifestyle?
  • Fat Burners versus Sugar Burners
  • A Few Statistics
  • Intermittent Fasting
  • Benefits Of Intermittent Fasting
  • Effectiveness Of Intermittent Fasting
  • Eligible Persons For The Strategy
  • What Should You Survive With?
  • Best Foods To Eat When Breaking The Fasting
  • Follow-Up Activities During Fasting
  • When Can You Expect Results?
  • Conclusion

Health Choices in Past

Much of the nutritional dogma that we grew up knowing is now outdated. Eating several meals and snacking the whole day isn’t something to be proud of in this era. 

Functional nutritionists and nurse practitioners have experienced tremendous shifts in health and wellness, diabetes, cardiovascular disease, and alarming rates of obesity.

Many people have suffered from these conditions, not knowing that they’re preventable. It all starts with the choices we make regarding our nutrition, and these choices leave profound impacts on our health. The implications are more than we may realize.

What’s The Link between Health and Lifestyle?

 Some few decades ago, eating less and exercising more was the dominant nutritional paradigm. This paradigm has been profoundly ineffective for most of those who have tried, except for a few exceptional female cases. The idea of calories in calories out alone isn’t practical.

One of the few things health providers focus on when working with female patients is the relationship between lifestyle choices and their impacts on our healthy aging and weight gain. No doctor would believe nor support the limiting belief by most women that they have to accept weight gain as a normal aging function. 

The national health and nutrition survey examines the data in regards to both children and adults, regarding their nutrition and escalating obesity rates and compares them with what happened in the 1970s, where women used to consume three meals a day with no snacks. In contrast, what American women are doing today is to eat the three conventional meals and topping them up with snacks all day long.  

Fat Burners versus Sugar Burners

If you compared the statistics regarding nutrition for the traditional and modern American women, you might wonder why it turns out to be wrong when healthcare providers tell their patients that eating and snacking all the daylong is allowed. 

Heavy feeding pressurizes our pancreas and digestive system to the extent that they can’t work properly. When we overeat, the digestive system is already overtaxed, such that it can’t absorb the essential nutrients in food. 

Regarding the frequency of our meals, there emerges a heated debate over fat burners versus sugar banners. When we talk of a sugar burner here, we’re referring to someone who consumes a lot of carbs and taps into glucose as their main source of energy. This energy source is incredibly inefficient.  If you’ve ever been keen on the sugar burners, they’re ever hungry, and they get hungry just a few minutes after taking meals. We can’t deny that they have significant dips in their energy levels that create a hunger situation. These individuals have double struggles, struggling with fat loss and weight simply because they have high insulin levels. If our insulin levels are high, we suffer from more oxidative stress, more inflammation. 

Our fat burners have sustained energy, which they tap from their fat stores. Cognitively, these individuals don’t get hungry so often. They’re easy, and it’s easy for them to lose weight as they continuously exploit their fat deposits for energy. They sleep better, and their aging process is slow. 

QUESTION: Is meal timing important for weight loss?

ANSWER: On-time meals and eating less is absolutely vital for our health.

A Few Statistics

When we get into some statistics of women on health and aging, we shall come to realize that two-thirds of them whose age is between forty to fifty years are overweight, with half of them struggling with obesity. We can’t proactively address these data without quick fixes.

Most women aging 50 to 6o years gain an average weight of 1.5 pounds per year. Various factors mostly cause this. Such factors include: 

  • Hormonal fluctuations as women have less lean muscle mass than men 
  • Mood disorders 
  • Sleep disturbances

However, with proper strategies, we can offset this.

Intermittent Fasting

So, healthcare providers usually advise people to save money on potions, supplements, and powders that don’t offer long-term solutions. There is a better idea, which will absolutely help a great deal. There have been so many strategies used with obese patients, but none has been more effective than intermittent fasting. 

So what’s Intermittent Fasting? 

This refers to one going without food for a prescribed period. When you’re in this condition, you’re in the fasted state. There’s no doubt that most of you got up to a substantial breakfast this morning. When you eat, insulin is secreted by the pancreas to move sugars into cells.  The sugar is stored in the liver and skeletal muscle.  However, when we exceed the storage capacity for cells, the excess sugar is stored as fat. During intermittent fasting, our insulin level is low, and we can then tap into the fat deposits for energy. It’s safe and reasonably easy. Does it interest you? Let’s start it together then!

Benefits of Intermittent Fasting

 Intermittent fasting comes with numerous benefits. These benefits include:

  • It gives us the ability to fuel fat loss
  • The magic can as well help improve both self-esteem and interpersonal relationships
  • For most women, this is a magic bullet that has helped them gain back their former selves
  • The ornament fasting is simple, flexible, and, more importantly, it’s free.  No need to part with your hard-earned money trying to lose those extra pounds.

How Effective Is Fasting?

Intermittent fasting is simple and flexible. For instance, by skipping breakfast, you can reduce your calorie intake by 20 to 40%. Doctors typically advise patients to observe this for eight hours a day. This may seem overwhelming at first, but there are some strategies to help you go about it.

The 20-40% calorie reduction translates to fuel fat loss.  So, other than the fat loss, what are the other benefits of intermittent fasting? Here are some more benefits accrued from intermittent fasting:

  • Fat loss, especially the visceral fat (around our major organs such as abdomen) improves our mental clarity due to the low insulin levels. 
  • It also spikes our growth hormone which helps us gain lean muscle mass.
  • It also induces the spring cleaning for our cells. This is known as autophagy. This is only evoked when we inaudibly fast. 
  • Intermittent fasting also lowers our insulin levels that helps in mental clarity.
  • It also reduces blood pressure which improves our cholesterol profile.
  • Besides, it reduces our risks of developing Alzheimer’s disease and cancer.
  • It also protects our brain.

Who Is Eligible for Intermittent Fasting

Intermittent fasting is a wonderful strategy for a healthy lifestyle. But some people might try all they can to avoid this strategy.  So, who is eligible for this strategy? You’re fine to start implementing the strategy is you’re not:

  • Diabetic
  • A child 
  • An adolescent 
  • An adult over 70 years
  • Pregnant
  • If you’ve chronic heart issues, renal or kidney issues 
  • If you don’t have food disorders such as anorexia, bulimia, or binge eating. The strategy can easily evoke these tendencies.  
  • If you’ve got a high mass index 
  • You’ve not been hospitalized for two weeks

If you don’t meet the above conditions, intermittent fasting isn’t your language.

Coping with fasting

Remember that you’re going without food; hence we know that nobody can survive without something roaming in the intestines. But you can consume various things such as:

  • Plain tea
  • Coffee 
  • Filtered water

These things won’t break your fast.

What Are The Best Foods For Breaking The Intermittent Fasting?

But what should you eat once you’re ready for it?  When you’re prepared to break your fasting, some foods are very advantageous for you. Here, real whole foods should be considered. That’s what your body deserves for now. Ensure that you consume the following foods:

  • Quality protein
  • Organic meat or pastured meat
  • Wild-caught fish
  • Healthy fats
  • Avocados
  • Coconut oil
  • Butter
  • Grass-fed
  • Nuts

Note: Processed carbohydrates and healthy fats are beneficial for ladies in menopause.  But you need to remember that observing the right quantity and quality is vital. 

As you take the foods mentioned above, also consume things like:

  • Low-glycemic berries
  • Squash
  • Leafy vegetables
  • Sweet potatoes ( Avoid pasta and bread cautionary tale)
  • Keene wall

Follow-Up Activities

  • Ensure that you limit your sugar and alcohol intake
  • Keep off from any substance that could offset all the good things you’ve been doing
  • Lastly, take a lot of water to keep yourself well hydrated 

What results can you get from Intermittent fasting?

Once you start the intermittent fasting, you need to observe the progress for about 30 days for you to determine if it’s the best strategy for you. If it doesn’t work, it could be possible that you’ve got a chronic health problem. Before implementing the strategy, be sure to discuss it with your doctor. The strategy’s benefits are easy to manifest, and you’ll be able to enjoy them in six to eight weeks.

Getting started with fasting

Hope this article has been helpful to you. You’re now equipped with knowledge about intermittent fasting. This fasting strategy is helpful for anyone ready to stick to the procedures explained above. Intermittent fasting is an effective way of gaining muscle and burning fat. If you’re interested in it and you wish to start, the article has provided you with all the information you need.  Try it today and be ready to get surprised by its numerous benefits.

Intermittent Fasting in a Nutshell

What are the benefits of intermittent fasting?

Have you been thinking about starting intermittent fasting? You’ve heard about all the benefits and its power, but you don’t know where to start? Well, if that’s the case, this article is for you.

We’re going to dive deep into the science of this form of fasting. The article explains what it can do for you, your body, and mind. It also teaches you what you should be doing to reap all the benefits from it. So that you can live a healthy life and have the figure you’ve always wanted.

If you see this article, then you probably know something about this form of fasting. Intermittent fasting has been very popular in recent days. But in case you haven’t heard about it, here’s a quick explanation of what it is:

Intermittent fasting is simply a method of losing weight. It is an eating pattern that defines cycles between eating and fasting. Simply it’s not a specific diet of any kind, but rather a model, as to when to eat, and when to stop eating. It’s all about getting an optimized amount of nourishment and fat loss over certain periods. It is safe, and it’s reasonably easy to do. Are you interested? Then let’s dive into it!

Overview of intermittent fasting

  • Basic benefits of intermittent fasting, such as fat loss, and muscle gain.
  • Mental, focus and rejuvenation benefits
  • How to start fasting?
  • How much time should you fast before you start eating?
  • What you can consume during the fast and when you’re breaking it?
  • How to break your fast?
  • Should you work out? If so, how and when?
  • Different types of fasting (Choose the one for you!)
  • Fasting for men vs fasting for women
  • Common concerns
  • Putting it all together

Benefits of Intermittent Fasting

There are a lot of people that are attracted to this form of fasting. Also, a lot of people have been successful with it. But what are the main benefits of it?

1.  Fat Loss

That’s probably the most important advantage of this method. It allows you to burn a lot of fat from your body while maintaining muscle. That is why so many people have had those incredible results with it!

It increases muscle tone and muscle density. Furthermore, it has a lot of smaller benefits that are worth mentioning here. One of them is the improvement of your vascular functions and your overall look. By applying this method, your skin can become much purer and clean.

Other benefits include the improvement of nails and hair. Where do all those benefits come from? You might wonder that it’s simply not eating for some time, how can it improve so many things?

Well, that’s mainly because of the release of catecholamines, adrenaline and norepinephrine. It allows your body to tap into your fat stores and preserve muscle in the process.

That is the exact reason why this method is so powerful. Not so many other methods allow you to lose fat, and not lose any muscles at the same time.

2. Mental Benefits

Since you’re not eating, and since your body releases so many chemical compounds (like adrenaline) into your organism, your mind goes into survival mode.

Now, before you get scared and give up on intermittent fasting, let me tell you that in fact, it’s very good. You end up being much more focused and determined to do the tasks at hand. If you’re highly neurotic, your thoughts stop rushing through your mind, and you can finally pay attention to essential things.

Most importantly, however, your body starts producing ketone bodies. It doesn’t necessarily have to do anything with ketosis. Instead, ketones end up being an incredible source of fuel for your brain! Now you have to admit, that’s a lot of benefits for solely not eating for some time.

3. Cellular Rejuvenation

Another major benefit of intermittent fasting is cellular rejuvenation. When you fast, your body produces something that’s called “autophagy”. It’s a process when your old cells get eaten and are replaced by newer, more efficient and powerful cells. It makes your skin look young and you end up living longer!

How to Start Intermittent Fasting?

If you’re excited by all the incredible benefits of intermittent fasting and can’t wait to start your fasting journey, we have good news for you. It is easier than you thought! But there are a few things to consider when you’re just starting out. Let’s discuss them.

Stopping your consumption straight away might be a big shock for your organism. That’s why it’s always good to eat something high in fiber. This can make you a lot more satiated. If you started fasting at 10 pm the day before, you might want to have some little thing to eat, that’s high in fiber the next day at 10 pm. That is to make sure you won’t have the annoying stomach rallies. Don’t worry, you’ll still have all the benefits of fasting. It’s simply to make sure, the whole process isn’t too uncomfortable for you. Furthermore, fat and protein are also good in small portions. That’s to make sure your body can produce the precious ketones we talked about earlier. We recommend eating something simple, and not overcomplicating it too much. Broccoli and coconut oil should do the trick.

How Long Should I Fast?

This is a highly popular question for people who are just starting. This is also very important as the period how long you fast is determined by what you’re trying to achieve. Hence, you must have an end goal in mind. The shorter you fast, the more composition effects you’ll get. The longer you fast, the more you’ll be tapping into the cellular rejuvenation effects. What we recommend for beginners is typically 16 hours fast. This technique is known as 16 eight fasting. This simply means that you’ll have a 16-hour fasting period, and then you can eat for the next 8 hours. In practicality, you probably won’t be awake the whole eating period, so you normally can eat for four or five hours. This adds up perfectly. It allows you to restrict calories and get the right metabolic effect.

16:8 Intermittdent Fasting

Sixteen-hour period is a good start. That’s when you start getting the real benefits of fasting. After those 16 hours, the benefits start to grow exponentially with every hour. The longer you can endure from there, the bigger the benefits will be. We recommend working your way up to 18-20 hours.

Please note, that at the beginning, it might be challenging to endure this much. If you can’t endure this much, we’d like to emphasize that 16 hours are perfectly acceptable for the beginners. The next thing we have to discuss is what you can eat during the eating windows.

What Can I Eat?

Black coffee (no sugar, no milk)

Black coffee is proven to have some benefits with regards to autophagy. It helps recycle the old cells from your organism and contributes to fat loss. So if you’re trying to achieve cellular rejuvenation, and lose fat quicker, add it to your list!

Tea (no sugar, no milk)

Tea is also fine, and you can have it without any problems. Remember, though, just like in the case of coffee you cannot add any sweeteners to it. Because it can trigger an insulin spike that causes a metabolic response.

Sticking to black coffee is fine as it will complement the fasting process perfectly. However, there’s one thing you have to keep in mind. If you have been considering consuming branch chain amino acids during your fast, then we have bad news for you. They can break your fast instantly, and they are not necessary during the fast. So, keep them out of the equation, and you’ll be good to go.

Breaking your Fast

That is a highly significant and strategic point in your fasting process. First of all, you need to make sure you provide your organism with all the essentials so that it’s in excellent condition. We recommend breaking your fast with a bone broth. It will allow your collagen to help restore the gut. It’s quite common that after fasting, you can temporarily weaken the gut mucosal layer. There’s nothing to be afraid of, though, because after eating the broth, it will absorb everything much better.

Another thing to keep in mind is to make sure that under no circumstances, you combine fats with carbs. This can cause an insulin spike and lead to the wrong metabolic response. You certainly don’t want that. Keep this in mind, and everything will be fine. The best way is to either have fat and protein or carbs and protein. Summing up, eating a bone broth after breaking a fast is a great practice. And also, don’t mix fat with carbs. Now let us move to the next section!

Should I Work Out During The Fasting Period?

There’s nothing bad in working out during your fast. However, you can either work out during the fast or during the eating window. You can do whatever is best for you, but please note, that if you want to get a lot more physiological body composition effect, then you should consider working out during your fast. We recommend fasting somewhere around the middle of your fasting period. This way, your body still has energy from the last eating window, and you can work out without giving up on fasting.

There are some things to keep in mind if you decide to work out after you’ve eaten. Although this might seem to be a good option, there are some contraindications to it. As soon as you break your fast, your blood is going into your internal organs. Hence, if you start working out, you’ll most likely detract from that. That’s why this method is not recommended, because you won’t absorb the essential nutrients. This is the reason we recommend working out during fasting.

According to various studies, when you work out during the fast, you can burn much more fat than when you work out after it. That is mainly because Maya cellular lipids (which are bits of fat in your muscles) get evacuated when you work out during fasting. They proceed into the bloodstream where they get burned for energy, leaving the muscles intact. Hence, working out in this period is extremely powerful if you want to burn fat quicker and more efficiently.

Different Types of Fasting

Intermittent fasting

That is the one we’ve been discussing, to remind you, it’s usually a 16-20-hour period of fasting and then going into an 8 hour period of eating. However, the longer you fast, the better. The exponential growth of body composition effects and mind benefits grows with every hour you add to your fasting period. However, you should not push it past 48 hours (unless you have a reason to), because the effects start to diminish after the first 24 hours and fall to zero after 48.

Liquid fast

In this type of fast, you can consume liquids like coffee, bone broth, Bulletproof coffee etc. Basically, you can still have calories but in the form of liquid. This type of fasting is supposed to give your digestive system a break.

Dry fasting

This is one of the most extreme forms of fasting because you can’t consume any food nor liquid. You shouldn’t practice this form of fasting unless it’s once in 3-6 months. Your body consumes fat because it intends to make water instead, to keep your body hydrated (fat contains hydrogen). This is called molecular water. This is an effective method in burning fat, but it’s something you should not be practising often.

Fasting For Men vs Fasting For Women

There are many similarities between men and women when it comes to fasting. One thing that women have to remember is that because of their reproductive system, the body will send hunger signals a lot more aggressively than in the case of men. In a survival standpoint, it’s more dangerous for a female to fast because she needs the energy to carry a child. Therefore, their body might go into more of a fighting response. For women, it’s okay to fast 12-14 hours for the beginning and work your way up to 16 hours. You can still get some benefits of fasting after 12-14 hours, but the process won’t be so uncomfortable. For men, however, the matter is fairly straightforward. You won’t get as aggressive hunger signals as in the case of women, so you can start your fast normally.

Common Concerns

Will I lose muscle intermittent fasting?

In the case of intermittent fasting, various studies prove the opposite. You won’t lose the muscles, instead, you’ll likely gain them. A study shows, when you compare the intermittent fasting with other types of fasting, the intermittent one has proven to be much more effective in fat loss and muscle gain.

However, if you fast for longer periods (3-5 days), you might lose some muscle.

Will fasting slow my metabolism down?

If there are discrepancies between your calorie consumption after you’ve started fasting, your metabolism might change. However, if you keep your calories within their regular range, nothing is going to change in terms of your metabolism.

Will fasting affect my thyroid?

The study has proven that during fasting, your production of thyroid hormone might slow down. Summing up, fasting might have some effects on your thyroid, but the metabolism comes back to its original state when you get into the eating period.

When to take my supplements

It depends on the kind of supplement. If the supplement contains any carbs or calories, it is likely to break your fast. That is why it is important, your supplements won’t have any caloric effect on your body. Make sure they don’t contain any of that. If they do, you might want to stick to solely vitamins.

Can I drink alcohol during the fast?

Normally, alcohol is not recommended, because of your metabolism that is prioritising alcohol over everything else. If you drink alcohol, you won’t burn the fat as fast as you would without it. That’s why we don’t recommend it. If you want to consume some alcohol, you must do it after you’ve eaten something.

The bottom line

We hope this article has given you an idea about what intermittent fasting is.

This form of fasting is good for everyone as long as you stick to the rules we’ve mentioned above. It’s a highly effective way of burning fat and gaining muscle, so if you’re interested in it, and thinking about starting, now you have all the information that you need.

Give it a try and you might be surprised with its powerful effects! 

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