Intermittent Fasting 101: The Ultimate Beginner’s Guide
The following are some of the most common questions I get from readers when they ask me what is the best way to start with intermittent fasting. So here it goes…
What Is Intermittent Fasting?
I will explain briefly what intermittent fasting is in this post. It involves eating only once or twice per day (or even less) and skipping meals for up to 12 hours at a time. For example, if you eat breakfast and dinner, then skip lunch and dinner, your daily calorie intake would be reduced to around 500 calories.
How Does It Work?
It works like this: Your body burns stored fat for energy during the day while consuming fewer calories than usual at night. You lose weight because your body uses up less energy than normal during sleep and thus reduces its metabolic rate which results in burning more fat throughout the rest of the day.
Is It Safe?
Yes! There have been no known side effects associated with intermittent fasting. However, there are risks involved in any type of exercise and the benefits may not outweigh those risks. If you decide to try intermittent fasting, make sure you consult a doctor first before starting any new fitness program such as intermittent fasting. They can advise you on how long to go without food and whether or not it is safe for your health.
What Do I Eat During My Eating Window?
This completely depends on your goals. You can eat anything you want, just make sure you stick to around 1000 calories and avoid consuming too much fat during your feeding window. Also, try not to eat the same thing every day. It is best to eat a balanced diet that consists of the major food groups (carbs, fat, and protein).
I Want to Lose Even More Weight!
Should I Do a Fast Every Day?
It is not recommended that you consume nothing at all for extended periods of time everyday. Your body needs nutrients and water to survive and going too long without these vital substances can put you at risk of health problems, even death. It isn’t worth the risk as the weight loss benefit is small (at least compared to eating properly).
What About Muscle Loss?
The common concern with fasting is that you will lose muscle instead of fat. This has been shown not to happen when combined with exercise. After an eight week period of exercising while fasting, there was no difference in cardio or strength performance. It falls under the same category as calorie restriction and the myth of losing muscle while losing weight.
What Are the Different Types of Intermittent Fasting?
Eat-Stop-Eat: This is the most popular type of intermittent fasting. Here, you fast for 24 hours a day and then eat during the other period. Most people choose to eat only twice per day (breakfast and dinner) while fasting for around 20 hours.
The Warrior Diet: Also known as the Paleo Diet, the Warrior Diet was made famous by American fitness guru Ori Hofmekler. During the day, you can eat whatever you want. At night, you are allowed only to consume one fruit and a cup of tea.
The 5:2 Diet: Also known as the Fast Diet, this type of intermittent fasting was popularized by British journalist Michael Mosley. For five days of the week you eat as per normal. For the next two days, you restrict your calories to around 25% of your normal intake.
Who Is Intermittent Fasting Good For?
Intermittent fasting is suitable for anyone who wants to lose weight. It is a great way to kick start a fitness program and can be made easier or even more intense as your fitness levels improve.
It is also good for people who have busy schedules and find it hard to fit exercise and dieting into their day-to-day lives. You can do some quick and easy workout in the morning before work or in the evening when you get home.
Is Intermittent Fasting Safe For Me?
Intermittent fasting is safe for most people but there are certain groups who should not perform this type of diet. Pregnant and breastfeeding women, children, anyone under the age of 18, and those with a history of an eating disorder should not perform intermittent fasting.
Sources & references used in this article:
Intermittent Fasting 101: A Beginner’s Guide by K Gunnars – 2018 – healthline
Does Intermittent Fasting Have A Role In Cancer? by CIDBW Fasting – steelfitusa.com
5 Most Popular Intermittent Fasting Schedules by R Kapur – sevasoulhealth.com
Build Lean Muscle with Intermittent Fasting, Carb and Calorie Cycling by J Mortis – 2018 – agelessinvesting.com
The Benefits of Intermittent Fasting on Patients with Diabetes Mellitus by J Maxwell – breakingmuscle.com
Aralıklı Oruç (Intermittent Fasting) by A Guinto – 2020 – scholar.dominican.edu
Dietary Fiber 101: Why Do We Need It? by DB KÜLEKÇİ – bilimkusu.com