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.
Every diet plan that has ever produced results is, at its heart, a strategy for lowering calorie intake. All-fat, no-fat, reduced-carbs, gluten-free, paleo… they may all take different approaches to weight loss, but they all have the same result. By limiting food intake, or even just limiting food options, these diets reduce our calorie consumption. And when calorie intake drops below calorie burn, that’s when we start to drop the pounds.
This process can be used as a way to get you into ketosis more quickly, so you can transition gracefully into a ketogenic lifestyle or as a way to stimulate autophagy and fat loss. If you can’t go without fat for the full 3 day fast — it’s okay — you will still illicit many of the benefits of fasting by limiting your protein and carbohydrate intake.
Pros: According to the founders, while everyone is technically fasting every day — during the hours when we’re not eating — most of us do so haphazardly, which makes it harder to reap the rewards. Fat Loss Forever offers a seven-day schedule for fasting so that the body can get used to this structured timetable and reap the most benefit from the fasting periods. (Plus, you get a full cheat day. And who doesn’t love that?)
Before you start your IF plan, it's important to talk with a professional to make sure it's right for you. Women should be especially cautious as there are some mixed opinions on whether or not certain fasting protocols are healthy for female hormone balance. In addition, if you have adrenal fatigue or gut health issues you'll want to proceed with caution. If you have a history of disordered eating, you'll probably want to avoid fasting altogether..
Expect funny looks if you spend a lot of mornings with breakfast eaters. A few weeks back I had a number of friends staying with me, and they were all completely dumbfounded when I told them I didn’t eat breakfast anymore. I tried to explain it to them but received a bunch of blank stares. Breakfast has become so enGRAINed (zing!) in our culture that NOT eating it sounds crazy. You will get weird looks from those around you…embrace it. I still go to brunch or sit with friends, I just drink black coffee and enjoy conversation.
Intermittent fasting is probably what you’d think. It’s fasting… intermittently. Or, to be a bit clearer, it’s skipping meals. But while missing a meal will certainly mean fewer calories throughout your day, the magic of intermittent fasting isn’t just in how it reduces food intake, but in how it helps your body make better use of the calories you keep.
^ Jump up to: a b c Harris, L; Hamilton, S; Azevedo, LB; Olajide, J; De Brún, C; Waller, G; Whittaker, V; Sharp, T; Lean, M; Hankey, C; Ells, L (February 2018). "Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis". JBI Database of Systematic Reviews and Implementation Reports. 16 (2): 507–547. doi:10.11124/JBISRIR-2016-003248. PMID 29419624.
How It Works: Fast for 24 hours once or twice per week. During the 24 hour fast, which creator Brad Pilon prefers to call a “24 break from eating,” no food is consumed, but you can drink calorie-free beverages. After the fast is over, you then go back to eating normally. “Act like you didn’t fast,” Pilon says. “Some people need to finish the fast at a normal mealtime with a big meal, while others are OK ending the fast with an afternoon snack. Time it however works best for you, and adjust your timing as your schedule changes,” he says.
Each of these plans is designed to get your body used to being in a fasted state for prolonged periods of time, but how each one will work with your particular lifestyle is something that only you can figure out. As you get into intermittent fasting, give these methods a try and see what ones seem like the right fit. And, if you want some good fasting tips, don’t hesitate to reach out to intermittent fasting forums online; a little community support can go a long way towards helping you get into a routine that works.
Fast for 16 hours of the day, and allow yourself a single eight-hour window for eating. This may be a good option for most beginners, because it represents the most subtle change from the standard three-meals-per-day lifestyle. As approximately eight of those fasting hours should be spent getting a good night’s sleep, that leaves only eight hours where participants need to be consciously avoiding food. For many, allowing themselves to eat normally from noon until 8pm gives them a stable meal schedule while also staying in a fasted state for the majority of the time.
If you're worried you’ll be starving while fasting, you’ll be pleasantly surprised! Intermittent fasting decreases your hunger hormone ghrelin, which in turn can increase dopamine levels in the brain. (Just another example of the gut-brain axis at work.) Fasting can also help free people from emotional eating and kill cravings by transitioning your metabolism from unstable sugar-burning to steady fat-burning.
AN IMPORTANT CAVEAT: Intermittent Fasting can be more complex for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc. If you fit into this category, check with your doctor or dietitian before adjusting your eating schedule. It also affects women differently (there’s a whole section dedicated to that below)