Intermittent Fasting 101:
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Intermittent Fasting 101: Guide and How to
What is (IF)? Why do it? How to Start Now.
How to Accelerate Your Results.
Intermittent Fasting (IF) is the practice of switching between time periods of eating and not eating (fasting) to change your metabolism.
Intermittent fasting comes from the larger topic of caloric restriction. Some forms of intermittent fasting are also known as time restricted feeding (TRF).
Intermittent Fasting is the highest leveraging activity you can perform to address your weight loss, health, and fitness goals.
It can save you time, money, and effort in achieving your desired body, increasing your energy, and enhancing mental clarity.
It is a cornerstone habit that magnifies the results of your fitness and nutrition routine.
Main Health Benefits:
Here is a few side effects as cited by the New England Journal of Medicine.
- Weight Loss
- Increased Energy
- Boosting Immune System
- Reducing inflammation
- Chronic Disease Prevention
- Cardiovascular Disease
- Other (More cited)*
- DNA Repair
- Cell Autophagy (eliminating and recycling old, weak cells)
- Stress resistance to disease and aging
It is a comprehensive lifestyle change that can keep you on track in addressing your health and wellness needs.
Whether you are looking to intermittent fasting to:
- Lose Weight 27+ lbs
- Burn your belly fast for good
- Decreasing your blood sugar level for diabetes
- Increasing your energy
- Boosting your immune system
- Or experiencing many other health benefits
following this new habit and being consistent is the key to achieving your goals.
Regardless of your current experience with fasting:
This article and the 3 day Fasting Boot Camp can help you leverage fundamentals to take your game to the next level.
Intermittent Fasting 101:
Stack and Staircase Your Habits
The Key to Your Success is in Your Daily Habits
Health and Fitness Importance Weights
The number one cause of frustration for not achieving your health and fitness goals is not your fault.
Experts have changed their minds multiple times on what foods to eat, how often to eat, and what not to eat.
This is because everyone has a unique body. You’re fitness and nutrition needs are different than everybody else.
Rather than focusing on fitness and nutrition, two areas that require time and money, focus first on the highest leveraging activity to change your metabolism–intermittent fasting.
Start low, go slow.
There are several common Intermittent Fasting (IF) Routines:
16/8 Schedule: Best for Beginners
16 hour window of fasting (eating) and 8 hour window of not eating.
16 hours is a magic number for many people where your body starts eating your own fat.
The first objective for beginners is to get to 16 hour fasting windows on a daily basis.
This is performed every day, even weekends. You need at least 2-3 months of solid consistency to get the maximum benefits.
Alternate Day Fasting
This means you switch off one day you eat how you normally eat and the next day you fast. 24 hour fasting window every other day.
5 and 2
Every week, you fast 2 days out of those 7. This is a variation of alternate day fasting.
So Which Fasting Routine Do You Choose? Which one is the best?
There are benefits experienced from each these main routines, as well as other variations of these that do exist.
You can experiment with each variation.
It is entirely based on your personal preferences and experience fasting.
However, if you are a beginner, it may benefit you tremendously to start with the 16/8 fasting schedule.
Why? There are several reasons:
1. You can start slow and ramp up.
Decide whether your are skipping breakfast or dinner. For me, I can’t go to bed on an empty stomach. So I skip breakfast. Some people need breakfast to get their day started. This is completely up to you.
From there, delay your breakfast by an hour or eat your dinner earlier by an hour. Then increase every day until you hit 16 hours.
2. It is habit building and will require less of your will power over time
Switching your habits midweek can be very challenging.
Dealing with life’s emergencies, work, family obligations can eat away your willpower and cause you not fast the right amount of time.
Intermittent Fasting does not work when you are not consistent.
3. You can build your fasting tolerance to handle longer fasts for more effective weight management.
4. You can experience a reward every day with meals. This is critical for habit formation and long term success.
As you increase your fasting window to 18 – 20 hours you will maximize your weight loss. The best way to reach this level is to extend by smaller amounts of time each fasting window.