Intermittent Fasting (IF) is fasting for a defined period of time, then have a dedicated, shorter period of time for you to eat and get calories and nutrients into your body for the day.
IF can take a number of different forms , such as:
16:8 method, where you fast for 16 hours and allow the remaining 8 hours in a 24 hour cycle for eating.
5:2 method, where you eat normally for 5 days out of a 7 day cycle and then eat a restrictive number of calories for 2 days - usually on these 2 days your calorie intake will be around 500~600 calories.
Alternate Day Fasting, where you eat normally for one day and fast the next day.
So, without any concrete rules, IF can be quite flexible and you can base it on your own schedule and terms.
Benefits of Intermittent Fasting
Here's how IF can help your fitness and weight loss/control goals.
Limiting your calorie intake. One obvious benefit of IF is that it can be a highly effective and efficient regimen for limiting your calorie intake, which is the key for anyone to cut fat.
Shortening the time spent eating naturally lends itself to eating less if you plan it out and follow through correctly. When you are not eating for 16 hours out of the day, it also eliminates a lot of the late-night wasteful snacking that are big contributors to unwanted weight gain!
Insulin Control. Fasting changes your insulin levels, which can be an important factor in weight loss.
Insulin is a crucial hormone when it comes to your metabolism and how your body stores fat. Insulin is responsible for allowing the sugars in your diet to enter your fat cells and store them there. If your insulin level goes down, your fat cells can start to release those sugars....which means fat loss!
This is when IF really starts to do the job. When you fast for long periods of time, your insulin levels drop since there are not any free sugars it needs to take care of. So IF actually allows your body to burn more fat.....and achieve weight loss !!
Tips for Intermittent Fasting
What you eat is very important. Make sure you are eating foods full of nutrients that your body needs for energy and to be healthy. Focus on unprocessed, high quality foods, plenty of vegetables, greens, fruits and avoid refined sugars.
Whatever eating schedule you choose, make sure you are not eating late at night. IF is closely related to your circadian rhythm, or in other words the natural internal 'clock' that your body follows to control things like hormone release. Late night snacks do not fit into your natural body cycles and , when chronic, can lead to obesity and obesity related diseases.
Avoid snacking between meals. Insulin levels drop after a long period of not eating, which helps with the fat-burning process. Also when you are having your meals - do not overeat. So the tip here is to make strong your will power to say 'No !!' - when your stomach says 'Yes!'.
Create a doable and goal achieving Meal Plan. Set out your times of eating, foods that are nutritious and foods you will enjoy to eat. Always best to do and eat the things we like the most.
Intermittent Fasting is a proven way to lose weight and live a better life. If you take the time out to make a sensible eating plan and couple it up with exercise , Intermittent Fasting can definitely help you lose weight and be fitter and healthier. So.......Get Go Fasting !!!