What is Intermittent Fasting?
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods you should eat, but rather when you should eat them.
There are several different IF protocols, with the most common being:
- 16/8 method: Fast for 16 hours per day, restrict eating to an 8-hour window.
- 5:2 diet: Eat normally 5 days a week, limit calories to 500-600 for 2 days.
- Alternate day fasting: Fast every other day, eat normally on non-fasting days.
Benefits of Intermittent Fasting
Studies show IF can:
- Lead to weight and body fat loss
- Support heart and brain health
- Increase resistance to stress
- Reduce inflammation
It also regulates blood sugar levels, lowers blood pressure and improves numerous health markers for a longer, healthier life.
Getting Started with Intermittent Fasting
Intermittent fasting takes some getting used to, but following these tips can help you transition:
Start Slowly
Don't jump right into full 16-hour daily fasting periods. Begin by pushing your first meal later for a few days, then slowly expand your fasting window.
Stay Hydrated
Drink plenty of non-caloric fluids like water, herbal tea and coffee during the fasted state. Staying hydrated staves off hunger pangs.
Reduce Carbs First
Lowering carbohydrate intake in advance of fasting forces your body to start accessing fat stores for fuel and makes adapting easier.
Listen to Your Body
Pay attention to energy, mood and hunger cues. Adapt your eating windows as needed to function optimally.
Supplement If Needed
Take magnesium, potassium and omega-3s to minimize mineral and vitamin deficiencies that can sometimes occur.
Choosing Your Intermittent Fasting Protocol
There are several evidence-based intermittent fasting methods. Consider each approach to pick what suits your lifestyle best:16/8 Fasting
This involves a daily 16-hour fast with an 8-hour eating window. For example, skip breakfast and eat meals between 128pm. It's the most popular IF protocol.
24-Hour Fasts
Fast from dinner to dinner 12 days per week. For example, finish dinner Sunday at 6pm, then fast until Monday at 6pm.
Alternate Day Fasting
Alternate between fasting days where you eat just 500 calories and feasting days with no food restrictions. This extreme calorie shift puts your body into fat burning mode.
5:2 Diet
Eat normally for 5 days out of the week. For 2 non-consecutive days, restrict intake to 500-600 calories.
Warrior Diet
Fast during daylight hours, eat one large meal at night. This type of time-restricted feeding aligns with your body's circadian rhythms.
A Sample Intermittent Fasting Weekly Plan
Here is an example IF plan integrating the 16:8 protocol:
Monday and Friday
- 7am: Wake up, drink black coffee
- 12pm: Break fast with veggie omelet and avocado toast
- 4pm: Medium-sized balanced meal of salmon, quinoa and greens
- 8pm: Stop eating for the day
Tuesday and Thursday
- 7am: Wake up, drink herbal tea
- 2pm: Break fast with lentil soup and small garden salad
- 6pm: Roast chicken dinner with roasted broccoli and sweet potato
- 8pm: End eating window
Wednesday, Saturday and Sunday
- Eat 3 nutrient-dense meals at normal times with no fasting
Top Foods to Eat While Intermittent Fasting
During eating periods, focus on nutritious whole foods that provide long-lasting energy like:
- Fiber-rich fruits and vegetables
- Fermented foods like yogurt and kimchi
- Healthy fats from avocado, nuts and olive oil
- Quality protein sources such as salmon, eggs and chicken
- Legumes, grains and tubers like quinoa, oats and sweet potatoes
Avoid Processed Foods
Stay away from refined sugars, refined grains and heavily processed snacks which spike blood sugar. Stick to one serving of carb-heavy foods like bread or rice per meal.
Exercising with Intermittent Fasting
You can exercise during fasting periods, you just need to listen to your body. Light walking or steady cardio is generally fine, but high intensity training may necessitate fuel.
Tips for Exercising While Fasting
- Stay hydrated before, during and after workouts
- Include electrolytes from mineral water or powdered drink mixes
- Opt for shorter, intensities bursts rather than endurance training
- Break fast soon after higher intensity exercise
Pay attention to decreased performance, fatigue, lightheadedness or nausea as signs to introduce nutrition around training sessions.
Final Tips for Intermittent Fasting Success
Here are a few last pointers to set yourself up for intermittent fasting achievements:
- Track fasting times and food intake with an app
- Stick with the regimen for at least 2-4 weeks to fully adapt
- Minimize snacking and stick to 1-2 meals in eating window
- Stay busy and active to distract from hunger
- Keep well hydrated with non-caloric fluids
Be patient through intermittent fasting transitions. Within a few weeks, cravings diminish, energy stabilizes and the protocol starts to feel easy.
FAQs
How long should I fast for?
Beginners start with 12-14 hours initially, then gradually build up to longer 16-20 hour daily fasts. You can also try 24-36 hour fasts 1-2 times per week. Listen to your body to choose what protocols work best long-term.
Will intermittent fasting help me lose fat?
Yes, research shows intermittent fasting supports both weight and fat loss. Fasting shifts metabolism to start burning body fat stores between meals. Pairing IF with a healthy diet optimizes fat loss effects long-term.
Can I exercise while fasting?
Light to moderate exercise is typically fine during fasting periods, but higher intensity training demands fuel for best performance. Time meals around training sessions to avoid fatigue, lightheadedness or decreased endurance. Stay hydrated.
What should I eat when breaking my fast?
Choose unprocessed, whole foods to break your fast, emphasizing protein, healthy fats and fiber like eggs, avocado, salmon, vegetables, nuts and seeds. This provides steady energy vs blood sugar spikes from simple carbs.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment