Intermittent Fasting, Even if You Love Eating- Health and Fitness



Intermittent fasting is one of those buzz words that’s made waves in the Health & Fitness community over the past couple of years. There is research to suggest that its benefits can range from increased muscle growth to cancer & diabetes prevention. While it’s weight loss benefits are more or less proven, the long term effects have not been fully studied at this time.

How to Intermittent Fast

How to Intermittent Fast

There are many popular methods, all based around the intervals of time for which you are allowed to eat, and the times where it’s prohibited. It’s best to get your fast with something protein rich, and fairly low sugar. So a breakfast of eggs and fruit is better way to end your fast than a large glass of soda.

Most of the muscle growth benefits are most dramatic when you exercise right before ending your fast. Normally you would expect to feel weak from not eating, I have always found that I feel very strong while fasting. I genuinely now consider at least a 12 hour fast important to a great work out.

Types of Intermittent Fasting

Types of Intermittent Fasting

For beginners or those with insulin sensitivity, you can see at least some of the benefits of fasting from a 12:12 fast. That is to say 12 hours a day you’re allowed to eat whatever you want, and for the other 12 hours a day you should only consume water. Obviously you’d ideally want to stay within your calorie and macros goal for a normal day. From 8 to 12 hours after your last meal your body goes into fasting mode, where the food in your stomach as more or less been fully digested. This is when your body begins to burn fat instead.

If you don’t find yourself getting jittery from sugar withdrawals, another very popular format for intermittent fasting is 16:8. That’s 16 hours fasting, 8 hours eating. Again with this style you want to avoid eating more than you’re daily allotted calories. For me something about eating in this style feels very natural. I find it’s best to have two meals in your 8 hour eating window, and to schedule the second meal within 2 hours of bedtime. When fasting regularly, eating can help with drowsiness.

Another of the most popular fasting ratios goes by a few names. The Warrior Diet, 1 Meal a Day Diet, 20:4, or 22:2 they all rely on the same concept. In this type of IF you get all your calories for the day in the period of one meal. They usually recommend doing a 1200-2000 calorie meal after a workout, and before bed. When you consume that many calories at once, your body naturally feels like it’s time to rest and restart for the next day. The results for people working out while on this diet are also dramatic and amazing. I very much encourage you to look into before and after pictures for this one.

Fasting in Day and Week Cycles

Fasting in Day and Week Cycles

Intermittent Fasting is one of the least restrictive forms of dieting in that, really there’s no requirement to do it everyday. People see some benefits from it by implementing IF just 1 day a week. There’s even evidence to suggest that the benefits seen by people fasting 5 days a week are 90% as great as the folks fasting 7 days a week. If you want to lose weight, gain muscle, lower your risk for some long term diseases intermittent fasting is something you should give a try.