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How do I intermittent fast?
Intermittent fasting is an eating sequence where you rotate between deliberate fasting and non-fasting over a given period.
In simpler words, intermittent fasting allows setting a time frame for when you’ll be eating, and when you’ll be fasting.
Over the years, intermittent fasting has gained popularity because of its instant results on overweight people.
With intermittent fasting, they have experienced extreme weight loss, without starving themselves or doing intense workouts.
Types Of Intermittent Fasting
1.The 5:2 method
To follow the 5:2 diet, you eat normally five days a week and cut back to 20 percent of your normal daily calorie intake for the other two. Women are supposed to have about 500 calories on "fasting" days, while men have about 600.
This IF method resulted in more weight and fat loss compared to day-to-day calorie restriction in a 2017 study in the International Journal of Obesity. Again, research on humans is limited, so it's tough to draw major conclusions from one promising study.
This method of intermittent fasting involves a full fast for 24 hours once or twice a week. For example, you may eat dinner at 6 p.m. and then fast until 6 p.m. the next day, and you would do this one or two times per week—but not in a row.
There's no research currently on this specific method of IF, but because of calorie reduction, it's likely to result in weight loss if it's a fasting schedule that works for you. (Of course, keep in mind that not eating for a full 24 hours can be pretty tough.)
3.The 14:10 diet
This one is similar to the 16:8 method but involves fasting for a 14-hour window and eating for 10. It's a little easier to stick to than 16:8 because you have a longer eating window, but it's possibly less effective when it comes to weight loss.
Given that the fasting period is short and pretty much follows the way people already eat, it may be hard for some people to achieve a caloric deficit with this diet.
4. The 16:8 diet
The 16-8 method involves fasting every day for 16 hours and restricting your daily eating window to 8 hours.
Within the eating window, you can fit in two, three, or more meals.
Doing this method of fasting can actually be as simple as not eating anything after dinner and skipping breakfast.
It’s generally recommended that women only fast 14–15 hours because they seem to do better with slightly shorter fasts.
You can drink water, coffee, and other zero-calorie beverages during the fast, which can help reduce feelings of hunger.
5. Alternate day fasting
In alternate-day fasting, you fast every other day.
There are several different versions of this method. Some of them allow about 500 calories during fasting days.
A full fast every other day can seem rather extreme, so it’s not recommended for beginners.
With this method, you may go to bed very hungry several times per week, which is not very pleasant and probably unsustainable in the long term.
6. The Warrior Diet
The Warrior Diet was popularized by fitness expert Ori Hofmekler.
It involves eating small amounts of raw fruits and vegetables during the day and eating one huge meal at night.
Basically, you fast all day and feast at night within a four-hour eating window.
The Warrior Diet was one of the first popular diets to include a form of intermittent fasting.
There are few important things which I learned with experience which should be followed day one when you decide to include intermittent fasting into your life:
Most suitable time for beginners.
When you are beginning intermittent fasting, it is always better to get started by having your dinner earlier and breakfast later to stretch the gap to 16 hours of fasting window. So have your dinner at 7 pm and breakfast at 11 am.
Breaking the fast more important than fasting.
You may consume nuts or sprouts in a small quantity to break your fast and after half or an hour consume your regular meal. Try keeping the quantity less. Never break your fast with carbs and fats combination food like bread and butter. Start with fats or protein.
Light Dinner Results Better.
The lighter the dinner, the better. There are a few, who opines, we can have a heavy dinner as it makes fasting easier, however, I have experienced, to get better fasting results, dinner should be lighter. You can do with two bowls of soup.
During fasted hours
Consume Water, Green Tea, or Black Coffee during fasted hours. You may avoid green tea and black coffee 2 hrs before going to bed. You can begin your morning with green tea which will help you last longer.
Change your fasting hours
Like anything else, the body easily gets adjusted with 16 hours of fasting and hence the results start plateauing after some time. So to keep the body in a state of shock, fast lesser hours a few days and more than 16 for a few.
Include fasting as a lifestyle
It is like exercising, running, dancing, or bodybuilding. Include fasting into your lifestyle to ensure lifelong benefits. There is no shortcut to fasting. I would suggest keeping the 16-hour gap between dinner breakfast on a daily basis. If not, at least, every alternate day. Our body manages better with less but quality food in a small eating window. If followed, it shall help to achieve better results.
Jenni-flower, that’s an absurdly complicated question….
Intermittent Fasting, IF, is really a consumption protocol and not really a ‘diet’ per se. It’s merely eating only during your eating window. Most people will only eat for 6 or 8 hours, but if you take it down to just 4 hours it’s called The Warrior Diet and if you do only one meal per day it’s called OMAD (One Meal A Day).
I realize there are the effects of autophagy but as weight loss goes, it’s really still a matter of calories so choose whichever window works best for you!
My thoughts, since we aren’t eating while we sleep, we may as well extend that period and take it into the afternoon. I don’t eat until 2 pm and I try to knock it off by 8–9 pm
The ‘best’ way is to have your meal plan ready so when it’s eating time, there’s no improvisation….get rid of all the bad choices AND have plenty of good food choices. Take that big hunger and slay it with vegetables, lean meat, and other low-cal foods. Do NOT have fattening food around or else you’ll hit it….or have to fight the temptation to do so. If going out to eat, know where you are going and know what you’ll be ordering: do NOT make any decisions on the fly because your appetite is exactly like the reproductive organs between men’s legs.
All humans stop eating for some time each day. That is how the term “breakfast” came about, after some period of going without food (usually overnight), one would break one’s fast. People used to go longer without food, as eating in the evening seems to be a fairly recent thing (last couple or few hundred years = recent).
Fasting needs a definition. My understanding of fasting is that one eats nothing, nor does one consume any liquids that have Calories. I did a fast like that (tap water was the only thing I consumed) for 5 1/2 weeks when I was 16. I’ve gone a couple of weeks without any Calories on several other occasions, as well.
If your idea of ‘fasting’ is just eating very little, some fad diets might qualify.
The eating programs that are lumped under the ‘intermittent fasting’ umbrella include:
The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
The 5:2 diet: With this method, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
Of these, the 5:2 ‘diet’ looks pretty good to me, and I’m currently considering trying to follow that (after watching Michael Mosley’s Eat Fast Live Longer, see here). On top of the daily ‘fast’, I go through from my last meal or snack of the day to breakfast.
It is very simple … all you need to do is make a decision on the schedule you wish to follow. Many people start with 16 hours fasting and 8 hours eating window leading up to 20 hours fast and 4 hours eating window or even the extreme of Intermittent fasting which is OMAD - One Meal A Day.
You decide what is convenient for you. Some people follow diets such as KETO and combine with Intermittent Fasting. If you do not want to follow a particular diet, you can opt to just skip breakfast and eat only a snack and one bigger meal of the food you usually eat - by skipping a meal, you should reduce your calorie intake. Once you are fasting, you should choose healthily and the best food available to you. Intermittent Fasting makes you mindful of what you eat and do. It’s a lifestyle, not a diet.
During the Fasting window, make sure you hydrate with water or black coffee and teas… no milk, cream, or sugar. No calories should be consumed during the fasting window.
By lessening the amount of food you eat and reducing the time you consume, your body will be able to do other important functions vs just trying to digest food all the time.
For more benefits and tips, please check out the link in my profile.
Also, please upvote this answer if at all helpful.
There are different ways to fast; I practice a relatively "soft" one known as Circadian rhythm fast that lasts 13 hours. On most days, I will extend the fast to 14 or 16 hours, but as I prefer to overachieve my goals instead of missing them, I set them low. Apart from that, 16 hours sound like a VERY long time to me, so it’s easier to trick myself into a fast that I only need to do it for 13 hours.
The timing of your fast depends on your preferences: many people stop eating after dinner and have their breakfast an hour later than usual to meet their 13, 14, or 16 hours.
I'm a breakfast person, and my day starts at 4:30 am, so not eating until noon is not a good option for me. That's why I try to have an early dinner around 4 or 5 pm and fast until the next morning. Generally speaking, it’s not the best idea to eat just before going to bed, because this can decrease your quality of sleep.
I recommend to start your fast with 12 or 13 hours, see how you feel and then slowly increase the fasting window.
FYI: Fasting means that you cannot have anything but water, unsweetened tea, black coffee. No gum, no artificial sweeteners.
Here an article with some more tips: 5 tricks that will help you to get through your first intermittent fast
I hope this helps?
Intermittent fasting is a particular type of fasting where you go for long periods of the day without food, but end up having one or two meals. In essence, you’re extending the period of time you usually go without food (while you’re sleeping) by several hours to give your body a chance to switch into a fasting mood with all its health benefits.
It is and has been extremely effective for me. I lost 30 lbs using Intermittent Fasting, have more energy, have increased mental clarity, less stress and I was able to stop taking medication from an autoimmune disease I suffered from. There are many good reasons to give intermittent fasting a try. Improving your overall health and well-being is one of the major ones. In fact, there are quite a few different health benefits to be gained from intermittent fasting.
Some of the other studied health benefits of intermittent fasting include:
Increased fat burning enabling weight loss/body fat loss
Lowered blood sugar insulin and sugar levels
Lowered insulin levels in the blood
Increased insulin sensitivity
Reversal of type 2 diabetes
Reduction of inflammation
Improved mental clarity and concentration
Increased production of human growth hormone
Improved blood cholesterol profile
Possible reduction in the risk of Alzheimer’s disease
Longer life span
Autophagy is activated allowing for cellular cleansing
Here’s what it has done for me:
I lost 32 lbs in 3 months. (226 down to 194) and have kept it off!
I no longer take medication for my autoimmune disease.
I sleep better.
I feel less stressed.
I have more energy.
It is one of the best things I have ever done.
Find the 8 hours per day, every day, that you are MOST LIKELY to be around food, be tempted by food, be at social gatherings revolving around food, etc.
Make that 8 hour time frame your daily “feeding window”. Many might choose from 11 am to 7 pm or noon to 8 pm, or even 9 am to 5 pm.
Those choices might not work well for someone working 2nd or 3rd shift - someone far more likely to be eating around or long after midnight.
Once you have your feeding window determined, that will be the main lifestyle change for you. Since you aren’t limited in the foods you eat and there’s no “point system” or any other rules to intermittent fasting, your 1 and only goal is to not eat for 16 hours per day (or more) every day.
You can shift this schedule around if you *ABSOLUTELY MUST*… but as with most things, it’s easier for us humans to have a “routine”.
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