What Is Intermittent Fasting? |Best Guide For Beginners (2021)
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We are going over everything you need to know about intermittent fasting. We are calling it our intermittent fasting course. We’re going over what is intermittent fasting ? a guidance schedule ? the benefits of it ?
And then we’re going to answer some of your most frequently asked questions. Let’s jump in and get into the content and go over first,
What is intermittent fasting?
You may have heard of intermittent fasting. We’re going over exactly what it is and the potential benefits and how it can be done properly. It’s tough to pin point an exact definition.
But basically intermittent fasting is where you are not eating for a certain period of time and then you eat your entire calorical lotment for the day, within another period of time.
It can be done many different ways. We’ll kind of go over how that’s done. Intermittent fasting has basically been around for centuries and it’s a vital part of many different religions. Examination on irregular fasting is immense and a significant part of the exploration shows extraordinary advantage to this training regardless of how it’s finished.
We’ll get into the many benefits later.There are potential benefits for not only your eyes and vision but the rest of your body as well and we’re going over. Some of those Intermittent fasting can be successfully performed in a few different ways as we stated before Everyone is different in any fasting practice should be discussed with your doctor before hand.
Also women react differently to fasting than men. We’ll discuss a few things that may need to be modified for women.
Intermittent fasting guide and schedule
Let’s get into the intermittent fasting guide and schedule as far as fasting times and a couple of different ways of how to fast.
16-8 Fasting
As stated previously there are many different types of fasting that you can do and the most popular ways intermittent fast include the time restricted feeding or what’s called a 16-8 fast.
That’s where you fast for 16 hours and then you eat your entire caloric allotment of food within an 8-hour period.
Often this means not eating anything after dinner which is around 7 or 8 PM and then not eating until lunch the next day. This is often the best type of intermittent fasting to start with.
EAT – STOP – EAT Fasting
There’s also the eat stop eat.This is where you choose one day out of the week to fast for 24 hours. This would include fasting from dinner one night to dinner the next night.
5-2 fasting
There’s also the 5-2 fasting. Eating normally but healthfully for 5 days of the week and then fasting for two non-consecutive days of the week. Some people may eat nothing on their fasting days and others may eatonly a small amount around 500 calories.
Now, for women the above plans are not always simple Hormone fluctuations can easily drive a woman into starvation mode which causes so much hunger and overeating due to ramped up levels of hunger hormones which are leptin and ghrelin.
Women will often need to back off on intermittent fasting or just ease their bodies into it and you can work with your doctor on this.
TIPS FOR WOMEN
- A few tips for women choose only 2 to 3 non-consecutive days out of the week to begin overnight fasting so for example you would do it on Tuesday and Thursday.
- Don’t begin fasting every night of the week. Because that might be a little bit too much for your body to handle. Start by fasting for 12 hours from after dinner at 7 PM to the next morning at your 7 AM breakfast and then increase your fasting time from there one hour a week so after a few weeks.
- You’re able to do the whole 16-hour fast a couple of times a week. On the days that you fast you can feel free to work out. You probably don’t want to run a marathon on the day that you’re fasting or anything like that but do what your body is used to don’t do anything that your body is not used to.
- Also drink plenty of water during your fast. Unsweetened coffee or tea is totally fine as well. For women it is good to note that you should not fast if you’re pregnant as fasting can deplete your nutrient stores and if you’re breast feeding you need to discuss that with your doctor as well.
Intermittent fasting benefits
The first benefit is decreased inflammation. Occasional however steady fasting brings down the degrees of oxidative worry all through your body. This means your body is better able to fight free radicals and inflammation A 2015 study found that a longer duration of overnight fasting was associated with decreased inflammatory markers and as we know inflammation plays a huge role in disease.