If our bodies can fast (go without food) for at least 12 hours, the insulin level drops and the body starts to use stored fat as an energy source. This can lead to weight loss and improved health in most people. Intermittent fasting gives different guidelines on when you eat, and when you fast.
There are many different methods of intermittent fasting. If you are just starting out, a 12 hour daily fast will help you burn fat. The most popular method is the 16:8 (a 16 hour fast, and an 8 hour eating window). There are other ways to fast as well, such as the 5:2 (eating normally for 5 days of the week and fasting or severely reducing caloric intake for the other 2 days) or even the 25:5 (fasting 5 days out of 25). Some people follow an alternating day schedule of normal intake and restricted caloric intake. Another way to skip meals is the one-meal-a-day (OMAD) method in which your daily caloric intake is consumed in one nutrient dense meal.
If you are thinking to try intermittent fasting as part of your wellness journey, here are 10 things you should know before you start:
- Intermittent fasting is not for everyone. Check with your healthcare provider before starting to fast. Those with uncontrolled hyperthyroidism, advanced liver or kidney disease should not fast. Pregnant and breastfeeding women should not be fasting.
- It is flexible. The fasting periods can be adjusted based on your work schedules. There is no calorie counting or food restrictions. Just make sure you are eating a variety of nutrient-dense foods in your eating window. For women, it is important to stay flexible. You need more calories when in your luteal (PMS) week and menstrual phase. You may want to decrease the fasting hours during this time (if you feel hungry, eat).
- Make sure to stay hydrated. Drink plenty of water throughout the day, especially in your fasting window.
- Eat a variety of healthy foods full of vitamins, minerals, and other nutrients to avoid micronutrient deficiencies.
- Start with a 12 hour fast, and gradually work your way up to 16 hours. Use the time you are sleeping as the majority of your fasting window. Remember, listen to your body. If you feel hungry, eat. You will adjust to a smaller eating window over time.
- The benefits of fasting include weight loss, lower blood pressure, lower cholesterol, better blood sugar control, reduced inflammation, and even improved mental clarity.
- Try skipping dinner instead of breakfast. Have a large breakfast, a moderate lunch and a lite dinner (or skip it entirely).
- Combine intermittent fasting with other healthy habits. Try to exercise in your fasting window, get enough sleep, and reduce your stress for maximal benefits.
- Intermittent fasting triggers a process called autophagy (a mechanism where the body breaks down broken proteins and damaged cells and reuses parts to build new cells).
- Listen to your body. Experiment with different lengths of fasting, as well as different times of the day for your eating period. Learn what works for you. Again, intermittent fasting is not for everyone. If you have increased stress, or are feeling any other symptoms talk to your healthcare provider.
I hope you found these tips helpful. If you have questions, or need help to get started with intermittent fasting, book a FREE Baseline Wellness Assessment Call with me below.