What if we told you that the answer to losing weight, improving body composition, and feeling better isn’t about dieting, but instead skipping meals every once in a while? For some, intermittent fasting, or going a longer period of time — usually between 14 and 36 hours — with few to no calories, can be a lot easier than you may think. And the benefits might be worth it. If you think about it, all of us “fast” every single day — we just call it sleeping. Intermittent fasting just means extending that fasting period, and being a bit more conscious of your eating schedule overall. But is it right for you? And which method is best?
So, what exactly is a relaxed approach to intermittent fasting? Again, since there’s little research done on intermittent fasting, we’re dealing with a bit of a gray area. The opinions also tend to vary depending on which site you visit, or which health expert you ask. From what we’ve found, the general guidelines to brief intermittent fasting for women are:
The benefits of intermittent fasting translate to untrained overweight and obese individuals as well. One study published in Obesity Reviews found that eating fewer calories is effective for fat loss, but it does come with some muscle loss. However, if the subjects fasted for 24 hours and ate as much as they wanted on the next day for a period of 12 weeks, they lost significantly less muscle mass.
Cons: Even though it’s nice to eat a few snacks rather than go without any food for 20-plus hours, the guidelines for what you need to eat (and when) can be hard to follow long-term. The strict schedule and meal plan may also interfere with social gatherings. Additionally, eating one main meal at night — while following strict guidelines of what to eat, and in what order — can be tough. It’s especially hard for those who prefer not to eat large meals late in the day.
One potential disadvantage of this schedule is that because you typically cut out a meal or two out of your day, it becomes more difficult to get the same number of calories in during the week. Put simply, it's tough to teach yourself to eat bigger meals on a consistent basis. The result is that many people who try this style of intermittent fasting end up losing weight. That can be a good thing or a bad thing, depending on your goals.
Put a coffee filter or your cheesecloth (you can even use a paper towel if you don’t have a coffee filter/cheesecloth) into the mesh strainer and place it over another glass container. Gently pour the filtered coffee through the filter and let it slowly drip into the glass container below. If the filter fills up, just wait and let it drip naturally (this could take up to 10 minutes).
Cons: Going 24 hours without any calories may be too difficult for some — especially at first. Many people struggle with going extended periods of time with no food, citing annoying symptoms including headaches, fatigue, or feeling cranky or anxious (though these side effects can dimish over time). The long fasting period can also make it more tempting to binge after a fast. This can be easily fixed… but it takes a lot of self-control, which some people lack.
Even though this plan is advanced, it's very simple. Don't eat anything every other day. This is the most intense form of fasting but can produce amazing results. Every other day, eat healthy fats, clean meat sources, vegetables, and some fruit, and then on your fasting days, you can consume water, herbal tea, and moderate amounts of black coffee or tea.
I’ll share some of my experiences, now doing heavy strength training for 3 years in a fasted state: For my first “fasted” workout or two after starting an IF protocol, it was very weird to not eat before training. However, after a few sessions, I learned that my body could certainly function (and even thrive) during my training sessions despite not eating a pre-workout meal.
Intermittent Fasting (IF) was something I thought I’d try for maybe 2 weeks-like every other failed diet I had attempted. You name it, I’ve tried it! Weight Watchers, Atkins, Low-Carb, Keto, Protein-Power, Fat-Flush, South Beach, Fit by 50, Nutrisystem, Low-Calorie/High Fat, High Calorie/Low Fat, Counting Calories, Counting Macros, Counting Steps… I could name 20 more, but you get the idea.
Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking bad weight off while keeping good weight on because it requires very little behavior change. This is a very good thing because it means intermittent fasting falls into the category of “simple enough that you'll actually do it, but meaningful enough that it will actually make a difference.”
Pros: While 24 hours may seem like a long time to go without food, the good news is that this program is flexible. You don’t have to go all-or-nothing at the beginning. Go as long as you can without food the first day and gradually increase fasting phase over time to help your body adjust. Pilon suggests starting the fast when you are busy, and on a day where you have no eating obligations (like a work lunch or happy hour).
Because of the massive amount of sugar that Americans eat on average, most people have become dependent on glucose, instead of fatty acids, for energy. Every supermarket, grocery store and coffee shop sells an abundance of sugary foods and drinks. When you eat a lot of sugar, and that sugar isn't utilized for energy, your body breaks it down and eventually stores it as body fat.
As a functional medicine practitioner, I see a wide range of health problems that all stem from chronic inflammation. And while acute inflammation is a natural and healthy response to help fight off pathogenic bacteria and infections, long-term chronic inflammation that doesn’t subside when the threat is gone can contribute to everything from autoimmune conditions to cancer.
Now that you’re properly prepared, it’s time to get started with intermittent fasting keto. In addition to cutting carbs, increasing fat intake and restricting food consumption to a specific window of time each day, you should also be sure to stay hydrated and plan your workout routine around your fasting schedule. While exercising is okay during days that you fast, it’s important to listen to your body and avoid pushing yourself too hard.
I just started fasting two days ago, in order to lose weight. I ended up fasting for 16 hours, and after breaking the fast I just had a salad (approx 1000 calories) and started fasting again after 4 hours. It’s been 13 hours already and I’m not hungry at all. Is it okay if I start alternate day fasting as a beginner? As i really don’t feel dizzy at all.
Intermittent fasting (specifically the 5:2 diet) became popular in the UK in 2012 after the BBC2 television Horizon documentary Eat, Fast and Live Longer. Via sales of best-selling books, it became widely practiced. In the United States, intermittent fasting has become a trend among Silicon Valley companies. According to NHS Choices as of 2012, people considering the 5:2 diet should first consult a physician, as fasting can sometimes be unsafe. A news item in the Canadian Medical Association Journal expressed concern that promotional material for the diet showed people eating high-calorie food, such as hamburgers and chips, and that this could encourage binge eating since the implication was that "if you fast two days a week, you can devour as much junk as your gullet can swallow during the remaining five days".
Because it simplifies your day. Rather than having to prepare, pack, eat, and time your meals every 2-3 hours, you simply skip a meal or two and only worry about eating food in your eating window. It’s one less decision you have to make every day. It could allow you to enjoy bigger portioned meals (thus making your tastebuds and stomach satiated) and STILL eat fewer calories on average.