What is Intermittent Fasting?
Intermittent fasting (IF) is when you make a conscience decision to purposely skip meals. Intermittent fasting entails only eating during a specific window of the day for a few hours. You actively decide when you are going to eat, what you are going to eat, and when you are going to stop eating. During intermittent fasting you cannot have snacks and during your fasting times you can only have non-or low caloric beverages like water, black coffee, or tea.
Types of Fasting
There are various types of fasting in the IF world. Here are some common types:
I find skipping a meal (16:8) is the most effective and easiest to implement. When you skip a meal, you are already reducing your daily caloric. For example, if you usually have a 500 calorie breakfast every morning, and you decide to cut breakfast for the 16:8, you will already be eating 500 calories less a day than usual.
I recommend starting easy. As you get used to fasting you can adjust and switch to another type of fasting.
Here is a Simple Routine You Can Start
Ideally, you should try to start your fast after a large dinner that’s 3-4 hours before you go to sleep. The next day you will wake up, do a cardio workout, shower, go to work, and then eat lunch to break your fast and start the eating window. You will want to have no snacks and then get home make dinner and eat. That dinner would be your last meal.
Benefits of Fasting
There is a ton of benefits to IF.
A helpful tip if you are going to start fasting is that you should track what you are eating in a food log. You will want to log your food to see how many calories you are eating and if you are eating healthy. Do not cheat! Snacks can be the death of your weight loss journey, and you do not want to necessarily binge on fast food for 8 to 6 hours during your eating window.
You should also think of IF as a lifestyle choice rather than a diet. IF can easily become part of your everyday routine and possibly a long-term exercise for your health.
You can use an app to track fasting and log food. The one I use is called Simple, and it is free. It is super informative and will tell you what your body is going through at different stages of your fast. Simple also provides helpful articles on fasting and will alert you when you are fasting time is over. The app links to Fitbit and Apple Health.
There’s a lot of literature out there on intermittent fasting. I read Intermittent Fasting for Women by Danielle Hines. It is an easy-read book about the science behind fasting and what it is doing to your body. Additionally, the book includes some healthy recipes that you can try out during your eating window. Intermittent Fasting for Women is free if you have Kindle Unlimited.
I know I mentioned it before, but everyone is different so fasting may not work for you. However, it worked for me big-time, so I feel that this method can at least help someone who is having issues losing weight.
If you IF, please share with me your experiences. I really like hearing from others about how fasting impacted them and what they eat during their eating windows.
Thank you for reading!
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Hello! I am Julianne. I was born and raised in the Midwest but now reside in the Southwest. I am very passionate about well-being and nature. I enjoy travelling and creating on my free time. I hope you learned something new from my blog. Thank you for reading!
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