Have you ever heard something about fasting or intermittent fasting (IF)? Or do you want to know a little bit more about it and how it works?
So, you are in the right place to understand all of it right now because we made this article for beginners.
First of all, fasting is the abstinence of all type of food during a given time period. More concretely, it’s varying times of when you eat and when you don’t.
There are several methods of IF but don’t worry beginners we are going to make easy for you to understand it. This term is increasingly used by people and it can seem as a fad, but it exists since thousands of years actually!
You certainly heard that people use this option to lose weight. It depends of your metabolism but yes, that’s correct. Also, it could be a good way to be less stressed and to feel better with yourself as well. Which is not bad, right?
If you want to begin and to try this method, this article is written for you. So, let’s enter in this quick guide of intermittent fasting for beginners.
How intermittent fasting could be beneficial for yourself?
To be really beneficial for you, the intermittent fasting has to be done correctly with a follow-up. But be careful to do not take some extreme measures because it could be too hard for your health. People can start using these methods for different reasons and that will depend of what goals they are looking for.
We listed some of the benefits for you:
- A more important resistance to stress
- Help you for the weight loss
- Give back more strength to your muscles
- May fight against diabetes and tumour problems
- Increases the hormone secretion: vital for your body
- Boost your metabolism
- Boost your brain functions and prevent disorders
All these benefits make want to try intermittent fasting, isn’t it?
But be careful with the use of the method because it exists some risks as well.
Pay attention of the risks!
In spite of all these advantages, it also exists some risks. This is why take care of yourself is important.
Follow the instructions when you begin and don’t go too hard and fast. Because if you do these things badly, you could suffer about one of these risks.
- To lose some muscles
- To have a slower metabolism due to the conservation of calories
- When you do it to lose weight, you could have mineral and vitamin deficiencies
- You can fall sick more often
If you wish, to know a bit more about the risk: Click here.
You want to really perform? Don’t do anything that can be harmful for yourself, otherwise your efforts will have been of no use.
So, the intermittent fasting has benefits but yet some risks. It would be a waste of the great benefits you can get from it if you don’t do it correctly.
So, have a closer look from now and let’s get deep into the different methods people are using.
Different methods of IF: Intermittent fasting for beginners
At the beginning, you have different possibilities to start with intermittent fasting.
Certain person will have different thoughts about it and what is the best one to use, but there can be all functioning efficiently if you take care meanwhile doing it.
It’s all about having the necessary nutrients your body needs for functioning correctly.
So, you will have period during time you can eat and other when you fast.
But period of time doesn’t mean you can eat everything!
Of course, it will be too easy if you have all the benefits by eating everything you want. So, if you think about taking advantage of this to eat pizzas, burgers or sodas and all the fast food, you are not going to have the proper benefits that you are expecting for.
- The 16:8 intermittent method (16 hours a day)
This one is a well-known method that most people use. Indeed, many people use it to begin and it can be one of the most beneficial if you are doing it correctly. This fasting is done during your sleep, and you have 8 hours to eat. Even if you don’t take breakfast, you can eat early at 12pm for example and take dinner until 8pm. In this short window you need to get all what your body needs.
- The 12:12 intermittent fasting (12 hours a day)
It’s another method that people are using. It especially can be good if you work in an office or when you work full stop. For example, you can take a consistent breakfast at 7am or 8 am. You might not be having lunch but a dinner at 7pm or 8pm. So, you have a period of 12 hours between each meal. It could be an alternative if you work a lot and you don’t have many time to lunch.
- The 18:6 intermittent fasting (18 hours a day)
You have a window of 6 hours to eat only! So, you can skip the breakfast and then eat between 1pm and 7pm for example. This method is using your sleep to fast like the two first one, but it could be a bit more difficult due to the short window. It’s the 16:8 method but with more difficulty.
- The 5:2 intermittent fasting
For this method, you have 5 days in which period you eat low-carb, but after, during 2 days you limit yourself to extremely limited calories. Pay always attention to your meals could be harder, particularly than the three first method. Again, take care of eating enough calories and nutrients to sustain your body.
- Eat – Stop – Eat
Some people are using this method to actually clean their bodies. It’s a kind of cleanse where people are not eating once or twice during the week coming. It can be good to feel yourself well and appeased cause you won’t be disturbed by any digestion time during these fasting days. However, don’t using it in excess and again make sure you read everything you need before starting doing it.
- OMAD (one meal a day)
You can only have one meal a day in this method like said the name of it. The objective is to eat low-carb like for the 5:2 intermittent way. If you arrive to take this habit to only having one meal a day, you will feel some benefits that we have seen at the beginning of this article. Plus, the satisfaction when your meal arrive will be better than others. This meal is going to taste like paradise, right?
If you think about doing one of these methods, we advise you to have an even closer look of the one you chose.
Make sure you do all the enough researches about what your body needs. Vitamins, minerals, proteins, calories and others. You might want to talk to an expert before going ahead. As for many people it can be hard to have all of what their bodies need in a short period of time.
Nutrient allowed or forbidden during fasting
To help you with your meals during period of intermittent fasting, we’d like to advise about few things before.
Then, you can allow yourself to take some few things during your fasting low in calories or without any. Of course, water will be your best friend during your fasting period! Also drinks like hot or cold tea, coffee and others beverages without any sugar or calories.
Plus, if you choose a program without breakfast and you can’t stop your coffee with sugar or milk for example, try to reduce quantities as much as you can. In anyway, it’s always preferable to only drink water.
If you are really craving during your fasting period some people eat an apple or carrots/celeries, or anything else which will not rise up too much their insulin level.
Because doing intermittent fasting is often about not rising too much your blood-sugar, and insulin levels.
Then, during the eating windows that you have chosen (if you do), choosing healthy food is always the best option as you know. So always prepare your meals in advance and if you have failed to do, always go to the healthier option that you have around yourself.
If for instance you are a busy worker and haven’t found the time to prepare your meals, the easy method to do not eat bad food will be to google “healthy food near me” on your favourite device.
However, we have to remind you that pizzas, burgers or any other fast foods aren’t recommended. Always go for veggies and fruits when you can.
If you currently are a Londoner like us, here is a selection from TimeOut.
As you have seen, there are several different methods of Intermittent fasting.
Note that this is a quick explanation of intermittent fasting for beginners. And if you chose to do or using one of them, make sure you are well aware of what your body needs and ask advices from an expert.
Hope this will be helpful. Intermittent fasting for beginners from the Pret a Train’s tea.