Intermittent Fasting For Beginners

Intermittent fasting is an increasingly popular way to achieve weight loss and health benefits. It involves periods of eating and fasting, allowing your body to repair and regenerate itself in between meals.

This guide will provide a comprehensive overview of intermittent fasting for beginners, including what it is, the various types available, and how to get started with it safely.

1. Benefits of Intermittent Fasting

One of the main advantages of intermittent fasting is that it helps regulate your body’s insulin sensitivity.

This can help reduce the risk of type 2 diabetes by keeping blood glucose levels balanced and stable.

Furthermore, intermittent fasting can help decrease stress levels and cortisol production, leading to better overall mental health.

Intermittent fasting also gives you more control over food cravings since your body naturally adjusts its hunger hormones during periods of fasting. This can make it easier for you to stick with healthier eating habits over time because you won’t feel deprived or overly hungry between meals like you would when on other diets.

2. Types of Intermittent Fasting Methods

There are several different types of intermittent fasting methods that you can choose from, depending on your lifestyle and preferences.

16:8 LeanGains Method

A common method is the 16:8 method—also known as the Leangains method.

This method involves fasting for 16 hours every day, followed by 8 hours when you are allowed to eat. LeanGains is popular because it requires minimal effort to maintain and fits easily into most people’s lives.

This method is my personal favorite. I eat in an 8-hour eating window from 1 PM to 9 PM.

East Stop Eat Method

The Eat Stop Eat diet is a type of IF that involves skipping meals for 24 hours, one or two times per week. For example, you would have a normal eating schedule for five days a week, and then not eat for two non-consecutive days. You can drink water, tea, or other zero calorie beverages during the fasting period.

(This is the most extreme method with 24 hours of continuous calorie restriction)

5:2 Method

This 5:2 intermittent fasting method is very similar to the eat stop eat diet where you will be eating normally for 5 days a week.

What differs is that for the 5:2 method, you will have a restricted intake of 600 calories for the other 2 fasting days.

Warrior Diet

The Warrior Diet is a type of intermittent fasting that involves ALMOST fasting for long periods (20 hours every day!) and eating one large meal at night.

When you break your 20-hour fast, you are allowed to eat as much as you’d like. However, as for what to eat, it is recommended to eat nutrient dense foods (high in vitamins, minerals, and antioxidants).

Some examples are:

• Lean proteins – such as chicken, turkey, fish, and eggs
• Leafy green vegetables – such as spinach, kale, and lettuce
• Non-starchy vegetables – such as broccoli, cauliflower, and bell peppers
• Healthy fats – such as avocado, olive oil, and nuts
• Whole grains – such as brown rice, quinoa, and whole-grain bread

Outside the 4-hour eating window, you should only eat a little bit of healthy food during the day, like fruits, vegetables, and nuts. (The general rule is that if you consume food under 50 calories you will remain in the fasted state)

3. Common Challenges with Intermittent Fasting

Most of these challenges occur when starting out this new routine.

• Hunger: One of the most obvious challenges of intermittent fasting is hunger during the fasting periods. However, after about 2 weeks, your body will get adjusted to your new routine.
• Low energy levels: When starting intermittent fasting, some people may experience low energy levels during the fasting periods, which can affect their daily activities and productivity. Though there are reports that people feel more focused and have higher levels of energy when fasting.
• Social Pressure: This one was the most difficult for me. When dining out or eating meals with others because it may require making different food choices and avoiding certain meals or snacks.

4. Tips to Make Intermittent Fasting Easier

• Start by fasting for a shorter period, and then gradually increase the amount of time you fast as your body gets used to it.
• To make sure you have healthy food options available, plan and prepare your meals and snacks in advance.
• Remember to drink water during fasting periods. Drinking water will help you feel less hungry and will help your body stay hydrated.
• Do things that keep you occupied. Things like exercising, reading, or hanging out with friends and family are good examples.

5. FAQs About Intermittent Fasting

Should Women Fast?

Intermittent fasting can be a successful and safe weight-loss strategy for women, but please consults your medical professional before starting.

Some women are particularly warned about possible hormonal changes during the fast such as irregularities in the menstrual cycle.

Pregnant or breastfeeding ladies should steer clear of this dieting technique, to avoid potential harm to themselves and the baby.

Can I Workout While Fasted?

Yes, it is possible to work out while fasting. Here are some benefits to working out while fasted:

• Increased fat burning: If you work out without eating first, your body will use stored fat for energy instead of glucose from carbohydrates. This can help you burn more fat during exercise and improve your overall body composition.
• Improved insulin sensitivity: Fasting can help improve your body’s response to insulin and manage blood sugar levels. This can lead to better metabolism and reduced risk of type 2 diabetes.
• Convenience: For people who like to work out in the morning or have a busy schedule, exercising without eating first can be more convenient. You don’t need to eat before you work out if you exercise in a fasted state, thus saving time.

Will Intermittent Fasting help with fat loss and weight loss?

Through limiting the hours in which you can consume food, intermittent fasting helps to naturally lower your caloric intake – ultimately enabling a path towards effortless weight loss.

By combining intermittent fasting with weight training, you can maximize your fat burn throughout the day.

Not only will this burn calories during and after your workout session, but it also increases metabolism which leads to burning more calories throughout the day.

Will Fasting Cause Muscle Loss?

Intermittent fasting will not cause muscle loss, if anything you will lose weight (fat rather than muscle).

I was told that eating breakfast is important.

I have been told my whole life to eat breakfast, and you probably have too. Skipping breakfast has traditionally been seen as unhealthy. Some people believe that it’s food companies’ marketing efforts that trick people into thinking that breakfast is good for you.

However, research on intermittent fasting suggests that it can be beneficial. Studies have found that skipping breakfast and instead eating later in the day may be associated with leaner body weight and improved metabolic health markers such as cholesterol levels.

In addition, during fasted states, our bodies can access energy from stored fat and use it for fuel which leads to weight loss.

How would I choose my eating window?

Personally, I was on the 16:8 method. I skip breakfast and my eating window was from 1 PM to 9 PM. That way I could work out in the morning while fasted and not worry about ingesting any food for my workout, and enjoy dinner with friends and family.

If you are new to intermittent fasting, just take some time to find the intermittent fasting schedule that fits you best.

Why does intermittent fasting work?

Intermittent fasting is effective for several reasons including:

1. Restricting Calories: One of the primary reasons intermittent fasting works is because it can help create a calorie deficit, which is necessary for weight loss. By restricting your eating to a certain window of time each day, you may naturally consume fewer calories than you would if you ate throughout the day.
2. Increased fat burning: When in a fasted state, your body may use stored fat for energy instead of glucose. This can help you burn more fat and lose weight.
3. Improved insulin sensitivity: Intermittent fasting is when you eat only during certain times of the day. This may help your body respond better to insulin. This means that your body can manage blood sugar levels better. When your body responds better to insulin, this can lead to a reduced risk of type 2 diabetes.
4. Appetite regulation: When you get used to intermittent fasting, it can help regulate your appetite. This means that you will be less hungry and satiated longer.
5. Improved metabolic function: Studies have shown that intermittent fasting can help improve your metabolism. This includes lowering blood pressure, reducing inflammation, and improving cholesterol levels.

Can I combine Intermittent fasting and keto diet?

Studies have shown that combining intermittent fasting and keto diet lead to more fat loss in comparison to just doing intermittent fasting or keto diet alone.

One main benefit that intermittent fasting brings is that you will reach ketosis faster than just being on the ketogenic diet alone.