The Complete Guide Intermittent Fasting for Beginners
Intermittent fasting is a practice that has gained popularity in recent years, particularly due to its potential benefits on health and weight management. Unlike traditional pension plans, which focus on the types offood to eat or avoid, intermittent fasting puts the focus on when you eat. This method offers flexibility that can be adapted to different life-styles, which makes it accessible to a wide audience. In this guide, we will explore whatis intermittent fasting, its different types, its advantages, and how you can start safely.
What is intermittent fasting ?
Definition and basic principles
Intermittent fasting is a method ofeating that alternates between periods of fasting (where you do not consume calories) and periods ofeating. It doesnot restrict the types offood, but rather to structure the moments where you eat. The goal is to allow your body to take advantage of the benefits of fasting, such as theimprovement of the sensitivity to theinsulin and the regulation of the hormones of hunger. A first starting point would be to know your BMI, your body mass index.
For example, theone of the most common types of intermittent fasting is the fasting 16/8, where you fast for 16 hours and you have a window of 8 hours to eat. This approach allows your body to draw on its reserves of fat to obtainenergy, which can result in weight loss.
The different types of intermittent fasting
There are several types of intermittent fasting, each with its own peculiarities :
- Fasting 16/8 : Is to fast for 16 hours, followed bya period ofpower supply of 8 hours. This type is popular for its flexibility and simplicity.
- Fasting 5:2 : You eat normally for 5 days of the week, and reduce your calorie intake to 500-600 calories on the other 2 days.
- Fasting 24 hours : Also known as the ‘Eat-Stop-Eat’, it involves fasting for 24 hours once or twice a week.
- The fast alternative : You alternate between days of fasting (where you eat very few calories or nothing at all), and days where you eat normally.
The Benefits of Intermittent Fasting
Weight loss and insulin management
Intermittent fasting is often used for weight loss because it helps to reduce thetotal calorie intake without having to count calories on a strict basis. By extending the period where your body is in fasting, you force your body to draw on its reserves of fat to obtainenergy. In addition, the intermittent fasting improves sensitivity toinsulin, which means that your body is more efficient to regulate the levels of sugar in the blood, reducing the risk of developing type 2 diabetes.
Improvement of metabolic health
By reducing the levels ofinsulin and promoting theautophagy (the process by which the body removes the damaged cells), the intermittent fasting helps to decrease theinflammation in the body. Chronic inflammation is linked to many diseases, including heart disease, cancer, and neurodegenerative disorders. In addition, some research suggests that intermittent fasting could have anti-aging effects by slowing down the cell aging process.
How to start intermittent fasting safe ?
Tips to get started
If you are new to intermittent fasting, it is important to start slowly to allow your body’sadapt. Here are a few tips to help you get started :
- Choose a type of fasting that matches your style of life : For example, if you are accustomed not to take breakfast, fasting 16/8 could be a good starting point.
- Stay hydrated : Drink plenty ofwater during the period of fasting is essential to avoid dehydration.
- Be flexible : Listen to your body and adjust your plan fasting if necessary. If you feel too hungry or low, reduce the duration of fasting.
Avoid common mistakes
Start intermittent fasting can be confusing, especially if youare not well prepared. Here are some mistakes to avoid :
- Skip-free meal planning : It can lead to intense food cravings and overeating during periods offeeding.
- Not eating enough during the window food : Make sure you eat balanced meals and nutritious to avoid fatigue and nutritional deficiencies.
- Ignore the signs of hunger : If you’re hungry, eat ! Fasting should not be an exercise of extreme hardship.
When and how to eat for pop food
During periods offeeding, it is important to choose healthy food and balanced to maximize the benefits of fasting. Opt for foods rich in proteins, healthy fats, and vegetables to ensure that you get all the nutrients you need. Avoid processed foods and added sugars, which can negate the benefits of fasting.
Conclusion
Intermittent fasting is a method that is flexible and effective to improve your overall health and manage your weight. Selecting the type of fasting that matches your style of living and following the tips, you can incorporate this practice in a sustainable manner into your daily routine. Whether you’re a novice or senior practitioner, intermittent fasting has a multitude of benefits that can transform your life. You will also find a lot ofadditional information in the book, Dr. Jason Fung The Complete Guide to Fasting.
