Intermittent fasting is not a diet. It is a timed approach to eating. Unlike a dietary plan that restricts where calories come from, intermittent fasting does not specify what foods a person should eat or avoid. Intermittent fasting has many health benefits, including weight loss, but is not suitable for everyone.
Intermittent fasting involves cycling between periods of eating and fasting. At first, people may find it difficult to eat during a short window of time each day or alternate between days of eating and not eating. This article offers tips on the best way to begin fasting, including identifying personal goals, planning meals, and establishing caloric needs.
Though fasting is safe for most healthy, well-nourished people, it may not be appropriate for individuals who have any medical conditions. For those ready to start fasting, the following tips aim to help them make the experience as easy and successful as possible.
Typically, a person who starts intermittent fasting has a goal in mind. It may be to lose weight, improve overall health, or improve metabolic health. A person’s ultimate goal will help them determine the most suitable fasting method and work out how many calories and nutrients they need to consume.
The most popular formats for intermittent are;
12:12 Where you will fast for a period of 12 hours and eat in the other 12 hour window of the day.
16:8 Which is our recommendation for weight loss.
Here you will fast for 16hrs per day (Only drinking water and Black Coffee/Teas) and eat in a 8 Hour Window.
This popular form of fasting is also very effective for weight loss.
Here you will stick to your normal healthy diet for 5 days of the week and for 2 days you would practice intermittent fasting and keep calories to a maximum of 800 calories per day.
There are no dietary restrictions when fasting, but this does not mean calories do not count.
People who are looking to lose weight need to create a calorie deficit for themselves — this means that they consume less energy than they use. People who are looking to gain weight need to consume more calories than they use.
There are many tools available to help a person work out their caloric needs and determine how many calories they need to consume each day to either gain or lose weight
A person interested in losing weight may find it helps to plan what they are going to eat during the day or week.
Meal planning does not need to be overly restrictive. It considers calorie intake and incorporating proper nutrients into the diet.
Meal planning offers many benefits, such as helping a person stick to their calorie count, and ensuring they have the necessary food on hand for cooking recipes, quick meals, and snacks.
Not all calories are the same. Although these fasting methods do not set restrictions on how many calories a person should consume when fasting, it is essential to consider the nutritional value of the food.
In general, a person should aim to consume nutrient-dense food, or food with a high number of nutrients per calorie. Though a person may not have to abandon junk food entirely, they should still practice moderation and focus on more healthful options to gain the most benefits.
Fasting has several effects on a person’s body. These effects include:
- Reducing levels of insulin, which makes it easier for the body to use stored fat.
- Lowering blood sugars, blood pressure, and inflammation levels.
- Changing the expression of certain genes, which helps the body protect itself from disease as well as promoting longevity.
- Dramatically increases human growth hormone, or HGH, which helps the body utilize body fat and grow muscle.
- The body activates a healing process doctors call autophagy, which essentially means that the body digests or recycles old or damaged cell components.
THE BIGGEST BENEFIT OF INTERMMITTENT FASTING IS THAT IT FORCES YOUR BODY TO BURN FAT STORES INSTEAD OF STORES CARBOHYDRATES AND SUGARS = FAT LOSS
however, fasting is not for everyone!
people with medical conditions should consult their doctor before beginning any fasting program. People particularly at risk from fasting and who may require medical supervision include:
- women who are breastfeeding
- women who are pregnant
- people who are trying to conceive
- people with diabetes
- people who have difficulty regulating sugar
- people with low blood pressure
- people on medications
- people with eating disorders
- people who are underweight
WANT TO GET STARTED?
All our Slender You Diet Plans incorporate some form of Intermittent Fasting!
Our 21 Day Kick Start Challenge utilizes a 12:12 Fasting Model
While our 30 Day Weight Loss Plan incorporates a 16:8 fasting process.
Get Start Today www.slenderyou.co.za