When most people hear the word fasting, the first thing that comes to mind is starving or torturing themselves. Nothing could be further from the truth. Do you know that Intermittent fasting is one of the best, the cheapest ways to lose weight? But what is it? How does it work? Let us dwell on that here!!

In this article, you will find everything you need to know to get started with Intermittent fasting including:

What is intermittent fasting and why is it important?

Intermittent fasting diet plan

Intermittent Fasting Schedule/hours

Intermittent fasting benefits

What is Intermittent Fasting and why is it important?

Fasting is defined as the voluntary act of withholding food for a specific period of time. It can range from twelve hours to 3 months or more. It has been practiced for thousands of years in numerous religions and is also employed by medical practitioners.

Fasting has been shown in numerous studies to reduce the incidence of type 2 diabetes, lower cholesterol levels, improve the body’s response to oxidative stress (It is linked to aging and several other chronic diseases), and reduce inflammation ( A key driver in several prevalent disorders), and of course weight loss!

Intermittent fasting involves fasting for shorter periods of time on a regular basis. It is primarily concerned with when to eat and when not to eat.

Intermittent fasting usually lasts for sixteen to twenty-four hours a day. Please note that it is not recommended for pregnant women, breastfeeding mothers, people with diabetes, or other people who need to closely regulate their blood sugar.

Intermittent fasting diet plan

While fasting, one should refrain from eating all calorie-containing foods and beverages. However, you should stay well hydrated throughout your fast. You can also add Apple Cider Vinegar or squeeze a lemon into the water you drink.

All types of tea are excellent during a fast, including green, black, oolong, and herbal. You can also use spices such as cinnamon or nutmeg to add flavor to your tea.

Homemade vegetable or bone broth, made from chicken or fish bones, is a good choice for fasting days. Adding a good pinch of sea salt to the broth will help you stay hydrated. It is possible to become salt-depleted during a fast. Eating lots of protein-rich foods and healthy fats like seeds, almonds, walnuts, and cheese will help you sustain for longer periods of time as they are calorie-dense and satiating in nature.

As the body becomes accustomed to fasting, your body will start using its fat stores and your appetite will decrease. In the beginning, one may face hunger pangs but need not fear, it will not persist and will pass. All types of exercise, including resistance (weights) and cardio, are encouraged during fasting. Many people find that they are more active and have more energy.

Please note that IF is not an excuse to eat whatever you like. During non-fasting hours or days, stick to a diet low in sugars and refined carbohydrates.

Intermittent Fasting Schedule

Intermittent Fasting can be challenging especially at the beginning which is why having support early on is important. I would recommend starting with 12–14 hours of fast. Pick a schedule. Stay busy. It will keep your mind off food. If you are experiencing hunger pangs, go for a glass of water or tea. Often by the time you have finished, your hunger will have passed.

Let people you see often (friends, family, colleagues) know you’re experimenting with IF. You’ll be surprised how many people will work around your schedule, be supportive and take interest in IF.

As you grow accustomed to fasting, you can go for longer fasting periods. Below are some of the eating patterns which are popular:

Fast for 16 hours a day

Fasting for 20 hours a day

Fast for 2 days a week

Alternate day fasting

Be careful to break your fast gently. Overeating right after fasting may lead to stomach discomfort. While not serious, it can be quite uncomfortable. Try breaking your fast with a handful of nuts or salad to start.

Intermittent fasting benefits

Fasting has been used by medical professionals for thousands of years for as a preventive measure for several chronic disorders. Numerous studies show that it can have powerful benefits for your body and brain. Some of the important ones are stated below-:

• Improves cognitive functions and prevents Alzheimer’s disease.
• Helps in losing visceral fat.
• Keeps our blood sugar and weight in order.
• Promotes cellular repair.
• Reduce oxidative stress and inflammation in the body
• Beneficial for heart health
• Prolongs lifespan
• And several more I’m sure

That wraps up my quick start guide. I hope this helps you in the right direction!

I’m a passionate health coach and member of a community known as Biomarked. We aim to educate and empower people about lifestyle issues like Diabetes Type 2, PCOS, Thyroid, Fatty Liver, etc. If you are on Instagram, I have been sharing regular health nuggets and several success stories of my friends and families I have been able to help.

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