Intermittent Fasting: Beginners Guide

The first time I got interested in intermittent fasting, it seemed impossible and unhealthy. But come to think of it, we fast through the night, on busy days when we have late meals we fast. The only difference is that this time you are being intentional with the aim of staying healthier.

If you are looking to start your journey on intermittent fasting, or you want to improve your techniques this article is for you. I tried to break it down into very simple steps and of cause with healthy tips on how you can go about it.

  What Is Intermittent Fasting?        

Intermittent fasting (IF) simply means eating and fasting patterns for a specific period of time. Intermittent fasting entails completely or partially forgoing food for a predetermined period of time before resuming a regular eating schedule.

There are no food specifications, diet or calorie count. It’s all about when to eat rather than what to eat. It requires discipline and planning ahead of time. You can burn fat and control your weight by following a fasting method that suits you. Most intermittent fasting methods involve daily 16-hour twice per week. 

You will explore other options and how to go about them below.

Beginners Guide on Intermittent Fasting

Here is a breakdown of how you can have a smooth journey on intermittent fasting. Before you start you need to understand how it works which will be followed by picking fasting methods that work for you.

How Does Intermittent Fasting Work?

Fasting for 16 hours sounds much right? It is absolutely more attainable than you think. Now, imagine you have an early dinner followed by a late breakfast the next day. If you finish your last meal at 8 pm and don’t eat until noon the next day, you’ve technically fasted for 16 hours.

A person needs to decide on and adhere to a 12-hour fasting window every day. Fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.

 Longer periods without food, such as 24, 36, 48 and 72-hour fasting periods, are not necessarily better for you and may be dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation. It can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine. But those who make it through the adjustment period tend to stick with the plan because they notice they feel better.

Intermittent Fasting Schedules and Methods

If you are a beginner or you want to explore what intermittent fasting method works for you better. There are several ways of practising intermittent fasting; it may be worthwhile to explore to determine which one is most effective for you. You either eat very little or nothing at all during the fasting times.

The most common techniques are as follows:

The 16:8 Method

The Leangains strategy is often called. Often known as skipping breakfast, calls for limiting your daily eating window to eight hours, such as from 1 to 9 p.m. After that, you observe a 16-hour fast. For instance, you fast for 16 hours before eating within an 8-hour window. This may entail skipping breakfast and eating only lunch and dinner for some people, while skipping dinner for others may be preferable.

A weekly 24-hour Fast

It is also known as Eat-Stop-Eat. This entails a once- or twice-weekly 24-hour fast. An instance of how this can be achieved is by going without having dinner today until dinner tomorrow.

If you are on this fasting method, you can have water and drinks with zero calories during the fasting period.

On the non-fasting days, Eating in this manner reduces a person’s total calorie intake However, You are not limited to consuming specific foods. A 24-hour fasting method is no doubt challenging, you might feel fatigued although your body will adjust to the pattern with time.

The 5:2 Diet

In this method, you can do ahead with your usual diet for five days a week, but on two days you reduce your calorie intake by consuming 500-600 calories a day. It is important that those 2 days can be non-consecutive. I would strongly advise that there should be at least one non-fasting day in between your fasting days. 

Some research shows that during fasting days, it is normal for men (600 calories) to consume more calories than women (500 calories).

Alternative Day Fasting

This involves alternating between days in which you don’t take any calories and days in which you eat normally. There are varieties of ways to do the alternate day fast. There is an option of avoiding solid foods on your fasting days or skipping a meal in a day, while others have a calorie limit of 500 on fasting days. It depends on what suits you. 

OMAD (One meal a day)

This simply means eating only one meal a day. You should know that there should be no snacking. All your calories should come from that meal. And please don’t try to overcompensate by overeating.

All of these strategies should help you lose weight by lowering your caloric intake, so long as you don’t try to overcompensate yourself by eating more when you’re not fasting.

The 16:8 approach is usually seen as being the simplest, most enduring, and most doable. It is also the most appreciated.

What to Eat and Drink During Your Fasting Period 

If you decide to try intermittent fasting, remember that just like with any eating pattern, diet quality is key.

To gain the most from intermittent fasting, be sure to eat a variety of nutrient-dense whole foods during your eating window and limit ultra-processed foods i.e. junk and fast foods. You should zero-calorie drinks like green tea, coffee and water.

Benefits of Intermittent Fasting

Intermittent fasting if done right has been proven to have many health benefits and it’s not just weight loss.

Weight Loss

Intermittent fasting can be a weight loss method for overweight or obese individuals. When the diet is carried out properly IF can be just as successful as standard caloric restriction. Some people, especially those who are busy and don’t have time to prepare meals, may even find it simpler to stick to a time-restricted diet than a keto diet.

A Lower Risk of Type 2 Diabetes

I mentioned earlier how intermittent fasting lowers insulin resistance. This means that it helps to lower blood sugar levels thereby protecting against type 2 diabetes.

However, it is safe to say intermittent fasting can be protective for people who are at risk of developing type 2 diabetes.

Reduces Risk of Cancer

Cancer basically is about the uncontrolled growth of cells. Generally, fasting has proven to help improve metabolism which in turn may reduce the risk of cancer. In addition, some evidence has shown that IF fasting reduces the side effects of chemotherapy.

Improved Heart Health

Intermittent fasting has chances of reducing heart diseases. Unneeded LDL cholesterol, insulin resistance, inflammatory markers, blood sugar, blood triglycerides disease. When insulin levels fall, it reduces the risk of dangerous cardiovascular events.

Improved Brain Health

Intermittent fasting may increase and may aid the growth of new nerve cells. IF has the chance of increasing the brain hormone BDNF, mental acuity and concentration. Research shows that it protects the brain against Alzheimer’s disease. 

Intermittent Fasting Makes Your Day Simpler.

Personally, I love anything that helps me ease stress. Intermittent fasting has proven to help with that. It provides simplicity to life in general. It helps you feel light and makes you worry less about what to eat on your fasting days. This is usually the case if your body has already adjusted to intermittent fasting.

Intermittent Fasting Is Much Easier Than Dieting.

Most times people who depend on only a diet to lose weight might find it difficult to stay consistent over time. It’s easier to implement IF because you can remain consistent as much as you want and you can always change patterns to make it more interesting.

Other Intermittent fasting benefits include;

• Reduced risk of cancer
• Improves clear skin 
• Repairing damaged cells
• Can reduce oxidative stress and inflammation in the body

What to Expect as a Beginner 

Intermittent fasting can have side effects like hunger, headaches, and fatigue. The combination of low blood sugar levels from fasting and the stress of adjusting to a new routine could affect your mood and mental health too.

Intermittent Fasting Beginners Tips

The following tips may help you stay consistent and on the right track.  It also helps you to maximize the benefits of intermittent fasting;

• Stay hydrated! You can take a lot of water or take zero calorie drink during your fasting window.
• Reduce carbohydrate intake so your body can easily burn already stored fat.
• Fasting is not suitable for; people with a history of eating disorders, pregnant or breastfeeding women; or anybody under 18.
• Avoid stressful activities on fasting days. You can engage in light exercise, meditation or yoga. Prioritize rest and relaxation on your fasting days.
• Ensure to make every calorie count. This can be achieved by eating foods with a lot of nutrients. I would recommend food that is rich in fibre, vitamins and protein. For instance; Avocado, eggs, fish, nuts etc.
• You can eat reach foods that are low in calories and rich in nutrients. Some of these foods include; popcorn, and fruits with high water content, raw vegetables. This can help you stay healthy while losing weight.

    *Please note*! Intermittent fasting is generally considered safe. However, before starting any dietary change please consult your doctor and make sure it’s okay for your body system. Especially if you’re diabetic, a child/adolescent, people who are pregnant or breastfeeding, people with a history of eating disorders, hypertensive or you’re on any type of medication. Intermittent fasting is a weight loss tool that works for some people, but not everyone. 

Frequently Asked Questions About Intermittent Fasting

Isn’t It Unhealthy to Skip Breakfast?

No. As long as you are an adult and have no underlying medical condition. When you skip breakfast, you must eat healthy the rest of the day.

Can I Take Supplements While Fasting?

Yes. However, keep in mind that some supplements like fat-soluble vitamins may work better when taken with meals.

Can I Workout While Fasting?

Yes, workouts are fine especially if you want to lose weight. While fasting you can start with less strenuous exercises like brisk walking or strolling. After which you can gradually introduce your usual routine. You should note that you might not have as much energy as you would normally have.

Will Fasting Cause Muscle Loss?

All weight loss methods can cause muscle loss, which is why it’s important to lift weights and keep your protein intake high.

Should Kids Fast?

Allowing your child to fast is probably a bad idea. It’s not healthy for children and teens under the age of 18 to indulge in intermittent fasting because their dietary needs are different.

Can the elderly and anyone underweight fast ?

Intermittent fasting may be risky for elderly and underweight people. Fasting for elderly people can increase the risk of cardiovascular disease, stroke, and arrhythmia. Anyone on medications should also not fast.

What’s the Best Way to Manage Hunger While Fasting?

Research has found that intermittent fasting doesn’t increase overall appetite. Meanwhile, you need to start with a few hours, while fasting tries not to be less busy. Engage in activities that will distract you till it’s your meal time.

Conclusion

Remember that as an individual you will have to find out what works for you better. It might not be easy at first and self doubt might set in but with determination and consistency, you will get beautiful and amazing results from intermittent fasting. 

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