Intermittent Fasting 101: Everything You Need To Know To Get Started

Intermittent fasting (IF)is among the most popular trends in health and fitness, and for good reason. It works. Extensive research shows that IF can help with weight management, improve brain health, boost energy, and improve overall well-being. 

Besides, it is simple and straightforward. Limit when you eat, but eat whatever you want when you do. No calorie counting. No excessive restrictions. 

First Things First, What Exactly is Intermittent Fasting? 

Intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule. Basically, it means you don’t eat for some time each day or week. 

Think of intermittent fasting as a diet plan. However, instead of dictating what you eat like in a typical diet, intermittent fasting is all about when you eat. 

People get into intermittent fasting for different reasons, from weight loss to better digestion to energy levels. For instance, last year, I tried the 16:8 fasting method in an effort to drop a few pounds. It worked well, and I lost 13 pounds in a couple of months. Keep in mind this was paired with other lifestyle changes.

I am interested in trying again. Not for its weight loss benefits but rather for improved energy. I have been feeling out of balance in recent weeks. I just need something that can reset my body. And I am excited to see if intermittent fasting is that “something. ”

Okay,  How Does Intermittent Fasting Work?

When you fast, several things happen to your body. 

At the most basic level, restricting food forces our body to tap into fat stores for energy. Typically, the body uses glucose from carbohydrates for energy. However, the body burns fat for energy when glucose is not available. This is the most basic perspective; a more technical science involves insulin levels, metabolic rates, human growth hormones(HGH), and so much more. 

When fasting, your human growth hormone(HGH) increases. This helps with both fat loss and muscle growth.

Your insulin levels decrease, and insulin sensitivity improves. Lower levels of insulin make fat storage more easily accessible and can, therefore, be used for energy when glucose is not available. 

Fasting also initiates cellular repair. In fact, in ancient times, one reason people fasted was to encourage the body to heal itself. 

Intermittent fasting also increases the release of the fat-burning hormone norepinephrine (noradrenaline), which is one reason it can be so effective for weight loss. 

Popular Intermittent Fasting plans

Intermittent fasting can be done in a variety of ways. There is no “perfect” fasting method. I strongly suggest you opt for a fasting method that will work best for your life.

Benefits of Intermittent Fasting

Weight Loss and Fat Reduction

Weight loss is among the most popular reasons people get into intermittent fasting. By principle, IF will make you eat fewer meals. So you consume fewer calories unless you compensate by eating big portions within your eating window.  

Additionally, higher levels of human growth hormone (HGH), norepinephrine, and lower insulin levels all work to increase fat breakdown. 

A recent review of 27 studies on intermittent fasting and weight loss revealed that participants often lose between 0.8 and 13% of their body weight. 

Gut health 

Research shows intermittent fasting improves gut health by increasing beneficial microbes in the gut. 

Better mental clarity and concentration 

Intermittent fasting is good for your mental health. Several of the processes associated with intermittent fasting, including reduction in insulin levels, reduction of oxidative stress, decrease in inflammation, and balanced blood sugar levels, are all good for your brain. 

Additionally, fasting increases a brain hormone called brain-derived neurotrophic factor( BDNF). Low BDNF levels are linked to depression.   

Anti-aging and longevity

A multitude of research shows that intermittent fasting increases the body’s resistance to oxidative stress. Oxidative stress occurs when unstable molecules, free radicals, react with other molecules, causing damage. Oxidative stress is one of the factors that contribute to aging and several chronic illnesses. 

Additionally, IF reduces inflammation, another leading cause of common illnesses and, by extension, health span and life span. 

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What Should You Eat During Your Eating Windows

Don’t overthink it. During your eating windows, you can eat “normally.” However, this does not mean going crazy and eating junk, thinking that fasting will offset any and all adverse effects. If you overindulge during your eating window, you will not get all the benefits of IF. In fact, you will not lose weight. 

Okay, so what should you eat? The Mediterranean diet is a good blueprint. Focus on nutrient-dense foods, including fruits and vegetables, healthy fats, lean proteins, and complex carbs. 

Tips for Success for Intermittent Fasting

Maintain your lifestyle: The whole idea of holistic wellness is balance. Considering your lifestyle and recognizing your non-negotiables will help you select the best intermittent fasting method. Choosing a method that aligns with your lifestyle will make it more manageable and sustainable. 

Eat well: Intermittent fasting is not an excuse to eat anything during your eating window. In fact, it is a good motivation to embrace all practices of healthy eating to reap all the benefits. 

Drink up: Drink plenty of water and remember your electrolytes. Getting enough electrolytes is an excellent way to manage some of the side effects of intermittent fasting. 

Read up as much as possible: Extensive research exists on intermittent fasting. Read up to choose the plan that best aligns with your goals. 

Ease in: The best way for a beginner to get into intermittent fasting is to ease in. Start with the 12-hour fast option and ease your way up. 

Conclusion 

The 16/8 fasting method is the simplest and most sustainable form of intermittent fasting. If you are looking to start this practice and enjoy its myriad benefits, the 16/8 plan might be a good place to start.  

Remember, intermittent fasting isn’t something you have to do. Focusing on nutrient-dense foods and other holistic nutrition eating practices, regular exercises, and getting enough sleep are all you need to achieve most of the benefits associated with IF. 

 FAQ

Can you drink fluids during the fast? 

Yes. You can and you should. Water, coffee, tea, and other calorie-free drinks are all totally fine. Drinking these can actually help suppress hunger and help you handle the fast better. 

Can I work out while fasting?

Yes, you can work out while fasting. However, you might feel less energetic. Additionally, fasting might affect your gains depending on your fitness goals. Remember to consume plenty of proteins during your eating windows. 

Can I take supplements during the fast? 

Yes, you can take your supplements like you typically would. However, keep in mind that supplements must be taken with food. For instance, fat-soluble supplements such as fat-soluble vitamins might need to be taken with food containing healthy fats. 

Will fasting cause muscle loss

Many forms of weight loss cause muscle loss. Concentrate on weight training exercises and eat plenty of protein.