Last Updated on March 25, 2020
The Beginners Guide To Intermittent Fasting
Everyone wants to lose weight, and even more than that, they want to lose weight quickly. With so many people claiming to be professional dieticians, there are a lot of different diet plans going around the internet claiming to be the best way to lose belly fat.
Intermittent fasting is another one of these diet trends, based on the idea that fasting for a large portion of the day can help boost your metabolism, lose fat, lower your risk of type 2 diabetes, and provide you with many other benefits. Continue reading The Beginners Guide To Intermittent Fasting to learn everything you need to know before you decide to start this diet trend.
What Is Intermittent Fasting?
First of all, intermittent fasting goes against one of the most widely spoken diet rules ever heard. Never skip breakfast. I’m sure everyone who’s ever tried to help you lose weight over the past 30 years has told you, breakfast is the most important meal of the day. Intermittent fasting, however, says the otherwise.
By choosing to skip breakfast, and continuing to work out, you are putting your body in a state where it needs to get energy from the fat stored in your cells. Cutting out a meal every day will reduce your overall calorie intake for the week. It’s okay if you are eating more during the time period where you are allowed to eat food because you will still be eating fewer calories overall.
Intermittent Fasting is a pattern of eating that forces you to not eat anything during certain time periods and fitting all of your calories within the rest of the day. There are a few different patterns for accomplishing this, which we will discuss further.
Fasting and Feasting: The first way people go about intermittent fasting is by a method known as feasting and fasting. People stop eating at 8 pm, and then fast till noon the next morning. This is a 16 hour fast, leaving the remaining 8 hours of your day open for eating.
Eat Stop Eat Method: This type of intermittent fasting allows you to eat normally, but twice a week you commit to a 24 hour fast. This means no calories from dinner one day to dinner the next (or lunch or breakfast).
The 5:2 Method: This method allows you to eat normally 5 days a week, and eat much less during the remaining two. It calls you limiting your calories to 5-600 during two days of the week.
Does Intermittent Fasting Work?
Intermittent Fasting can work if you stick to the diet over time. At the end of the day, what you are doing is trying to get yourself to eat fewer calories, which will guarantee you to lose weight. In addition to that, the metabolism boosting effects of Intermittent Fasting can also get you burning more calories on a daily basis.
In order to burn one pound of fat, you need to burn 3,500 calories. If you are working out regularly and eating fewer calories, there is no reason for you to not lose weight by Intermittent Fasting. There are many ways to make Intermittent Fasting easier, which we will talk about throughout the remainder of this article.
Is Intermittent Fasting Safe?
Intermittent Fasting is generally a safe diet trend, but not for everyone. When employed correctly, there aren’t many negatives that can be seen to your health, but there are some negative side effects that can arise.
For example, the idea of restricting your caloric intake two days a week, or limiting your eating time to an 8-hour time frame during the day, can actually cause rebound overeating. This rebound overeating happens due to the intense cravings and preoccupation with food that many people experience after fasting for a long period of time.
Another problem with Intermittent Fasting that can disrupt your health, is poor sleep. Changing your diet changes the way your body functions. It alters your metabolism, your sleep cycle, your digestive system, and many other processes. The human body is one that likes habit, and disrupting your habits is sure to have some adverse consequences. Your quality of sleep has a lot to do with your ability to manage your weight. If you don’t sleep enough, you might find yourself much hungrier and with intense junk food cravings.
When many people choose this diet trend, they tend to stop diversifying their diet during their allotted eating period. This makes it so they get less of the essential nutrients they need to be healthy and manage their weight properly.
Another big problem with Intermittent Fasting (specifically for bodybuilders) is the fact that fasting does not only trigger your body to burn fat. Fasting for long periods of time can trigger your body into breaking down muscle for energy, which is not what you want when you are working on your summer body.
What Are The Benefits Of Intermittent Fasting?
One thing you should not try to forget is that fasting is an incredibly natural thing for humans today. During out hunter and gatherer times, we did not have food readily available at all times of the day and night. People would go without eating for long periods of time, while still expending energy at a very high rate.
Intermittent Fasting can help regulate your insulin levels in ways that can help facilitate fat burning. The whole point of intermittent fasting is to burn fat, and can help people get their metabolisms back on track.
Fasting has been shown to help increase levels of human growth hormone in your bloodstream. This hormone can help provide your body with benefits that include burning more fat, gaining muscle, and many other incredible things.
Our bodies have a very special ability when we limit the amount of food we provide it. When the body does not have food to break down for energy, it actually targets the weakest cells first. This includes diseased cells that can eventually make you sick or hold you back from performing at your best.
In a nutshell, Intermittent Fasting can help you lose weight, reduce insulin resistance (lowering your risk of type 2 diabetes), reduce oxidative stress, benefit your heart health, induce various cellular repair processes, help prevent cancer, benefit your brain health, and potentially help you live longer.
Can You Get Fast Results By Intermittent Fasting?
Intermittent Fasting should be looked at more so like a lifestyle change. The idea of fasting throughout the day can help you lose weight quickly, but a good rule of thumb is that the faster you lose weight from a diet, the faster you can put it right back on.
If you are practicing Intermittent Fasting and working out, you can expect to see results within your first two weeks. The combination of limiting your calories, boosting your metabolism, and spending more energy at the gym can help you make sure you are burning fat and getting fit.
Combining Intermittent Fasting with a fat burner can help make a huge difference. Fat burners act like stimulants on your metabolism and push your body to burn more calories while also providing you with extra energy to do even more at the gym.
Tips For Getting Through The Fasting Phase
If you have never fasted before, it can seem like one of the hardest things in the world. Going from eating what you want when you want it, to eating nothing at all requires a level of discipline and mental fortitude that many people are not blessed with. However, there are things you can do to make this time easier, and make sure you are able to succeed.
When you end your last meal at 8 pm, you have to make sure that you don’t put anything in your body until noon the next day. Now the difficulty of this revolves around what time you have to wake up. If you feel like you’re having problems with not eating after 8 pm, make sure your last meal is a good one, and then just prepare yourself for bed. Let’s say the average person wakes up at 7:30 am, and takes about an hour to get ready. After that, you have to fast for 4 hours before you can start eating again. Try to find things you can do to fill the time if you don’t have work or have a job where you find yourself snacking way too often.
If you can get to the gym in the morning, do it. Not only is this a great time killer, but you are also burning calories and boosting your metabolism. While you may feel exhausted after your first couple workouts, you’ll soon find yourself with more energy then you know what to do with.
List of Drinks You Can Consume During The Fasting Phase
During the fasting phase, you want to limit your caloric intake as much as possible, so no sodas or juices or anything that is filled with sugar. The following are all drinks that you can have while you are fasting:
- Coffee and Tea
- Lemon water
- Branched Chained Amino Acid Drinks
- Apple Cider Vinegar
Now, Branched Chained Amino Acid drinks are a touchy subject when it comes to Intermittent Fasting. Since they technically have calories, they kind of break your fast, BUT they often have very few calories (around 5-10 per serving). Checking the nutrition label is extremely important, you want to try to find one with no sugar or salt or any additives like that. Branched Chained Amino Acid Drinks are great to use if you plan on working out while you are fasting (which you should be).
Our Conclusion On Intermittent Fasting
Intermittent Fasting is a very effective diet trend that utilizes the natural eating habits of early humans. People didn’t always have 24/7 access to food, and the same people were much more physically active then we are today.
Combining Intermittent Fasting with fat burners can help boost your metabolism, burn more fat, and make sure you have more energy in the gym. Additionally, utilizing a hhigh-qualityprotein powder during your feeding window can help you feel fuller, while also reducing calorie intake and increasing protein intake. We hope you now understand what Intermittent Fasting is, what it can do for you, and how you can maximize your results.