What is Intermittent Fasting?

Intermittent fasting (IF) has become a popular lifestyle with many health benefits, with a side benefit of weight loss. But what exactly does intermittent fasting mean, and how does it work??

Let’s find out…

Introduction to Intermittent Fasting

Intermittent fasting is not about what you eat, but when you eat. It involves periods of eating and fasting. Unlike traditional diets that restrict calories or food groups, IF focuses on timing, which makes it much easier to follow.

Studies show that intermittent fasting helps with weight loss, improves metabolic health, and can even extend your lifespan. It does this by affecting various cellular and molecular mechanisms, such as reducing inflammation, improving insulin sensitivity (bye-bye diabetes), and enhancing the body's ability to repair itself.

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How Does Intermittent Fasting Work?

The idea behind intermittent fasting is simple: by extending the period between your last meal of the day and your first meal the next day, your body can more effectively burn fat. When you fast, your insulin levels drop, signaling your body to use stored fat for energy.

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How Do You Do Intermittent Fasting?

There are several ways to do intermittent fasting, and the best method for you depends on your lifestyle and preferences. Here are a few popular methods:

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Intermittent Fasting Methods:

1. Time Restricted Eating: This involves fasting for a certain number of hours each day and eating all your meals within a certain window. For example, a 16/8 fast will have you fasting 16 hours a day and eating 8, an 18/6 has you fasting 18 hours and eating in a 6-hour window, etc.

2. The 5:2 Diet: This approach involves eating normally five days a week and fasting for 2 non-consecutive days each week

3. The Fast-Mimicking Diet:? This approach can be done a couple of different ways:

????????????? a. Consume your normal diet for 5 days and consume no more than 500 calories on 2 non-consecutive days each week.

????????????? b. Prolon is a fast-mimicking product that comes with everything you need for a 5 day 500 calories fast. You can do this once every 3 months.

4. Alternate Day Fasting: This approach is when you fast every other day.

5. OMAD – One Meal a Day:? This approach is when you eat only one meal each day (this does not mean one plate of food each day).? Consume your food as if you were eating in a restaurant: appetizer, salad, main course and dessert – during a 4 – 5 hour period.

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What are the Best Hours for Intermittent Fasting?

The best hours for intermittent fasting depend on your schedule and preferences. Many people find that skipping breakfast and eating from noon to 8 PM is convenient, as it aligns with social eating patterns. However, others might prefer an earlier eating window, such as 8 AM to 4 PM, to better suit their lifestyle.

For me, as my schedule allows, I like to start my fasts early in the day, sometimes as early as 2PM so I by the time I’m done with my morning meetings I’ve been fasting for about 18 hours.

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What is Allowed During Intermittent Fasting?

During the fasting period, it’s important to avoid consuming anything that has a taste, so, basically, this leaves only water – not flavored water, just plain water.

Yes, you will come across a lot of people who will tell you that you can eat fat-bombs and drink coffee, fasting drinks and shakes while you fast, this is fad fasting and not something that will bring you the health benefits that real fasting will bring.

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Can I Eat Anything I Want During My IF Eating Window?

While IF is not about counting calories or macros or cutting out food groups, if your goal is weight loss, you want to keep your insulin levels from spiking.? You do this by avoiding “sugar” – pizza, processed foods, cakes, cookies, and even juices and smoothies.

In conclusion, IF is a very powerful tool that can transform your health, but only when done correctly.

By understanding the basics of intermittent fasting, choosing a method that suits your lifestyle, and adhering to fasting guidelines, you can unlock a wealth of health benefits. Whether you're aiming for weight loss, improved metabolic health, or a simpler eating routine, intermittent fasting might be the solution you've been looking for.