INTERMITTENT FASTING GUIDE FOR BEGINNERS

WHAT IS INTERMITTENT FASTING?

Intermittent fasting is an intentional approach to eating that cycles between periods of eating and periods of fasting (aka, not eating).

DOES INTERMITTENT FASTING WORK FOR WEIGHT LOSS?

Is it practical to do intermittent fasting for weight loss? Absolutely. Studies show that intermittent fasting can naturally restrict calorie intake and appetite, which can lead to weight loss

HOW DOES INTERMITTENT FASTING WORK?

Although an intermittent fasting plan works for weight loss, it also kickstarts other biological processes depending on how long you do it:

Intermittent fasting results occur as soon as 12 hours after you stop eating. At this point, the body enters ketosis, stabilizes blood sugar, and switches from using its preferred glucose stores to burning stored fat.
Fasting even longer (up to 24 hours or more) generates more ketones and burns more fat, and signals the body to begin cellular recycling and repair.
Longer intermittent fasting hours (48 or more) can help build muscle and even create new immune cells, However, this is not a recommended approach to intermittent fasting for beginners.

INTERMITTENT FASTING BENEFITS

Fasting, especially intermittent fasting on keto, allows you to gain an array of key health benefits:

REDUCE INSULIN AND BLOOD SUGAR LEVELS.

Fasting lowers insulin levels and triggers fat burning mechanisms in the body. After a short period of hunger while your body adjusts to fasting, this approach also stabilizes blood glucose levels .

STRENGTHEN CARDIOVASCULAR HEALTH.

Fasting is linked with better markers for heart health, including lowered cholesterol and blood pressure.

SLOW DOWN AGING.

Fasting “turns on” a cleanup process in the body called autophagy, which protects against oxidative stress and can help keep your cells younger.

REDUCE DISEASE RISK.

Through autophagy, fasting reduces inflammation, defends against Alzheimer’s disease in the body, and may even assist with killing cancer cells.

BURN STUBBORN FAT.

Studies show that intermittent fasting targets and burns more visceral fat, the tough-to-lose fat around your midsection.

HOW TO START INTERMITTENT FASTING:

Wondering how to do intermittent fasting for the first time? Start with a smaller fasting window, such as 12 hours, before exploring longer fasting times.

IDEAL INTERMITTENT FASTING SCHEDULE:

There are no intermittent fasting times that work for everybody – experiment to find the best one for you! Here are some of the most popular ones, any of which will work as an intermittent fasting keto schedule:

16:8 – Fast for 16 hours, with an 8-hour eating window
5:2 – Eat normally for 5 days, restrict calories to 500-600 for 2 days spaced in between
Eat stop eat – Eat normally for 5 days, fast for 24 hours two days per week (spaced apart)
4:3 – Fast every other day, and eat normally on non-fasting days
One meal a day (OMAD) – Fast for 23 hours daily, eat a balanced meal during a 1-hour window
Skip meals spontaneously when you don’t feel hungry