Step-By-Step Guide To Intermittent Fasting

 Intermittent fasting (IF) has become the most popular trend in the world of health and fitness. More and more people are adopting IF for quick weight loss and to improve health. It has strong effects on the body and mind, and may even promote longevity.

Here we bring a step-by-step guide to intermittent fasting.

What is intermittent fasting?

Intermittent fasting is not a fasting diet, it’s a pattern of eating that involves cycles of fasting and eating. The focus is not on what to eat but on when to eat. There is an eating window when the day’s food can be consumed, without any restriction. Common methods of IF stress on 16 hours of fasting daily or 24 hours of fasting twice a week. Fasting is a normal practice since the evolution of human beings, as ‘early man’ ate only when food was available. Intermittent fasting is based on this ancient practice and can be considered a healthy fasting technique.

Types of intermittent fasting

Intermittent fasting is of different types, and all of them have split the hours of eating and the hours of fasting. It’s a technique for quick weight loss, so there is no eating or very little eating during the hours of fasting.

Time-restricted eating or 16/8 method – This method has 8 hours of eating and 16 hours of fasting. In this method, you skip breakfast and eat from 1PM – 9 PM (an eating window of 8 hours). Then you fast for 16 hours.

Eat. Stop. Eat. or the 24-hour fasting – It involves complete fasting for 24 hours, for instance by not eating from breakfast one day until breakfast the next day. This method of IF should be done only once or twice a week. Rest of the day normal eating is done.

Twice a week or 5/2 method - This method of intermittent fasting allows only 500–600 calories. It’s undertaken on two days in a week, which should be non-consecutive days. On the other 5 days, you get to eat healthy and normal food.

These methods of IF can achieve its goal of weight loss by reducing calorie intake, eating a balanced diet during eating periods, and making it healthy fasting.

Health benefits of intermittent fasting

Although IF is not a fasting diet, it’s a potent tool for weight loss and has several health benefits. It reduces risks associated with type II diabetes, cardiovascular diseases and reduces inflammation that may lead to chronic diseases. Studies suggest that IF may prevent certain types of cancer and Alzheimer’s, and may have anti-aging benefits.

How to start intermittent fasting

Most people unknowingly practice intermittent fasting due to a specific lifestyle. If you eat dinner early and then sleep till 12 PM the next day, then you have been on fast for over 16 hours. Some people don’t feel hungry in the morning and usually skip breakfast.

If you are new to intermittent fasting you may want to start with the 16/8 method. It’s the easiest and most sustainable among the various forms of intermittent fasting.

Once you are comfortable with this method of fasting, you may try advanced methods like the Eat. Stop. Eat. or the 24-hour fasting method that is practiced once or twice a week. If you want to practice more advanced IF, then go for the twice a week or 5/2 method that allows only 500-600 calories during eating periods.

Intermittent fasting doesn’t ask for a fasting diet, so it can be done at your convenience. Just skip meals when you don’t feel hungry or are too busy to cook a meal. Even without following a structured IF plan you are likely to get some of the benefits, including quick weight loss. Experiment with the different methods, and find the one that you are comfortable with and suits your requirement.

Is intermittent fasting right for you?

Intermittent fasting is just a lifestyle strategy and everyone need not practice it. If you find it a healthy fasting technique and a sustainable eating practice, then it can be a great tool for weight loss and improved health. What is great for someone may not be so for others. The only way to find out is to experience IF.