Intermittent Fasting Explained: Your Introduction to Fat Loss

You seem to have tried every diet fad under the sun. Keto, Carnivore, Paleo, Beach Body, or Atkins; yet, the scale continues to yo-yo up and down with no meaningful progress.

You still feel sluggish.

Your mind wanders, unfocused.

The ups and downs weigh on you, each step of your journey feeling like you are on the verge of a breakthrough any day now.

Your confidence and self-esteem slump when you look at past pictures of the “good ole days.”

These days, it seems like everyone’s talking about intermittent fasting to lose weight and then maintain their ideal body weight. We all want good health and starting intermittent fasting as a lifestyle is a smart way to live.

But what is intermittent fasting explained in simple terms? For this Fasting Dude, it was a game-changer. An adjustment, sure. But as my stomach went to walnut size, I realized this way of eating was something I could maintain. Just kidding about the walnut thing. I did see my body weight go down and I have maintained a fasting lifestyle.

Have I been consistent? Yes. Has it been super strict and “clean?” No. I admit, I’ve done dirty fasting (damn, that sweet tooth). Nevertheless, I do not doubt that if I did get a wild hair and decide to cut for more weight, it is 100% possible. Put down the Snake Twin gummies, Fasting Dude!

My fasting times vary between 18:6 and One Meal A Day (OMAD). Occasionally, once a month, I’ll do a 72-hour water fast.

So what is it? While this is by no means comprehensive, I attempt to get this fasting diet explained (way of life really). I hope to start you out by fasting safely.

In a nutshell, intermittent fasting is an eating pattern where you cycle between periods of eating and voluntary fasting on a regular schedule. It involves eating in a time-restricted eating period, a window, and fasting for the remainder of the day.

You also have to be careful of the calories consumed since you will feel hungry and may overeat if you are not disciplined for the first several fasting days.

You’re not so much changing what you eat, but when you eat it. Let’s take a closer look at intermittent fasting explained.

Table Of Contents:

• Understanding Intermittent Fasting
• Different Approaches to Intermittent Fasting
• The Science Behind Intermittent Fasting
  • Metabolic Health
  • Other Health Perks
  • Possible Drawbacks of Intermittent Fasting
• Conclusion
• FAQs About Intermittent Fasting Explained
  • What Can You Eat and Drink During Fasting Periods?
  • Is It Unhealthy to Skip Breakfast?
  • Will supplements break my fast?
  • Can You Work Out While Fasting?

Understanding Intermittent Fasting

Lots of diets tell you to avoid certain foods, but intermittent fasting is more about setting boundaries around your mealtimes. This could mean designating a specific time window for eating and fasting the rest of the day. You could even choose certain days of the week for a full fast. Think about it – our ancestors didn’t have access to supermarkets or fast food. Fasting has been a natural part of human existence for millennia.

Different Approaches to Intermittent Fasting

So, what are some common intermittent fasting plans you can experiment with? Here are a few, but not all:

The Science Behind Intermittent Fasting

Intermittent fasting, as it turns out, isn’t just some trendy fad. There’s a lot of scientific backing for the numerous health benefits it can bring. One comprehensive study published in the New England Journal of Medicine (2019) dives deep into the physiological changes that occur when we fast. It emphasizes its potential benefits and how it influences aging and disease processes.

An article in Obesity explores how alternate-day fasting impacts body weight and metabolism, providing valuable insights into how intermittent fasting can affect various physiological parameters ( “Alternate-Day Fasting in Nonobese Subjects: Effects on Body Weight, Body Composition, and Energy Metabolism” (2013) )

For more study, the publication Cell Metabolism , investigated how time-restricted feeding can prevent metabolic diseases, offering insights that are often extrapolated to understand intermittent fasting in humans. (“Time-Restricted Feeding Without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet” (2012 ))

And these are just a few ways of expounding and explaining intermittent fasting.

Weight Loss

Intermittent fasting can be an effective way to manage your weight and lose weight. Many people naturally find themselves eating fewer calories overall during their eating windows, which contributes to fat loss. Plus, fasting has been shown to reduce insulin resistance and have a positive effect on your hormones, leading to weight loss over time. For example, a 2020 review even found that those who tried intermittent fasting saw significant drops in their body weight.

Metabolic Health

Intermittent fasting benefits go beyond simple weight loss; it also positively impacts your metabolic processes as well. When you fast, your body goes through something called “metabolic switching.” This means your body starts burning fat (we want that) for fuel instead of relying on constantly available sugar. This process can lead to improving your blood sugar levels and reducing insulin.

However, a word of caution: simply shrinking your eating window without paying attention to what you eat during those hours isn’t a recipe for success. One study showed that time-restricted feeding alone won’t automatically prevent weight gain if you’re still reaching for those sugary sodas and processed snacks. In order to burn fat, an organic approach is best.

Remember – it’s all about balance. Sticking to a healthy, whole-food diet during your intermittent fasting schedules is key to reaping the full benefits of intermittent fasting. This means incorporating plenty of fruits, vegetables, lean protein, and healthy fats into your meals.

Other Health Perks

Beyond weight loss and metabolic health, intermittent fasting offers a wide array of other potential benefits. It can help improve various aspects of your well-being and potentially reduce your risk of developing chronic diseases.

• Reduced Inflammation: Chronic inflammation is at the root of countless diseases. Research on intermittent fasting shows promising results when it comes to decreasing markers of inflammation .
• Enhanced Brainpower: Have you ever noticed your thinking feels sharper when you’re running on empty? There’s a reason for that. Studies in both animals and humans show that intermittent fasting may lead to improvements in brain function – especially working memory and verbal recall.
• Longevity: Want to add years to your life (and life to your years)? Research has shown that intermittent fasting may be as effective as restricting your daily calorie intake when it comes to lifespan. In fact, one clinical study from 2021 found that individuals who practiced mild intermittent fasting in conjunction with other healthy habits – such as getting enough sleep, regular exercise, and managing stress – had the potential to live more than three years longer.

Possible Drawbacks of Intermittent Fasting

While intermittent fasting offers promising benefits, it is essential to consult your doctor, particularly if you have any pre-existing health conditions. It’s not a good fit for those who are pregnant, nursing, or struggling with eating disorders. And let’s face it – anytime you drastically alter your diet, there’s bound to be an adjustment period.

You might encounter side effects such as temporary headaches (no sugar or coffee sweeteners), fatigue, and of course, hunger. For most, these issues fade once the body gets accustomed to the new eating periods. If you’re the type who gets “hangry” after missing food in an eight-hour period, fasting might turn you into a full-blown gremlin. And let’s be honest, nobody needs that kind of energy in their life.

Conclusion

So there you have it, intermittent fasting explained. From improved metabolic health to potentially increased lifespan, the benefits of intermittent fasting are wide-ranging. As with any dietary change, listening to your body is key. Keep in mind that these are general guidelines, and what works for one person might not be a good fit for another.

Consult your doctor before making significant changes to your eating habits, especially if you have any pre-existing health concerns such as heart health issues, or high blood pressure.

Stick around for more in-depth information on fasting. Explore our sight and be encouraged on your weight loss journey to your “new” you.

FAQs About Intermittent Fasting Explained

What Can You Eat and Drink During Fasting Periods?

During your fasting periods, it’s important to avoid consuming any calories. Stick to calorie-free drinks like water, black coffee , and unsweetened tea. These beverages will help keep you hydrated without breaking your fast. You can add supplements, such as Java Burn , to your coffee to help increase metabolism.

You can also choose an eating lifestyle that suits you and is easy to follow; one of the most popular is the Mediterranean diet.

Is It Unhealthy to Skip Breakfast?

Not at all. If you are following an intermittent fasting plan, breakfast isn’t inherently “good” or “bad.” It’s simply about when you choose to eat. The important thing is to eat nutritious food during your designated eating window.

Will supplements break my fast?

Proceed with caution if you have a vitamin routine you’re not willing to ditch. While they are not considered a calorie meal, most supplements are safe during fasting, as long as they’re not sugar-coated or gummy (looking at you, gummy vitamins). If you’re popping fat-soluble vitamins (A, D, E, K), try to take them during your eating window, or you might end up with a stomach that’s not too happy with you. An intake of 50 calories is considered sufficient to break your fast.

Can You Work Out While Fasting?

You certainly can. You might need to ease into it, as some individuals experience slightly lower energy levels while their body gets used to the change. Start slow, listen to your body, and remember that staying hydrated is essential – especially during a fasted workout. As you begin to adapt, experiment with working out while on your fasting day (or window) – accelerating the fat-burning phase. Weight-lifting or variable resistance training is recommended to maintain lean muscle mass.