Are you looking for a method in which your body optimally achieves its natural fat burning? It is Intermittent Fasting dier. Do you want to lose as many kilos as possible in a short time? Then intermittent fasting is definitely for you!
What is intermittent fasting?
Intermittent fasting is not a new diet. Actually, this method of fasting is an old secret to help your body recover.
Think but to the Buddhist monks who also fast often. Fasting may sound like a ‘punishment’, but it’s easy to follow and a super effective method to boost weight loss.
When we used to be hunter-gatherers, we were already fasting. After all, you couldn’t open the cupboard in the morning to put breakfast on the table.
You had to hunt for that first. You must have unknowingly fasted when you were sick. You have no appetite because your body needs all the energy to recover.
Digesting food then takes too much energy. Then your body often automatically signals that it wants to fast.
Do you want to lose weight or do you want to change your diet? It is easy with intermittent fasting.
With this method, you eat within a certain number of hours a day, after which you fast most of the time.
First things first. Losing weight is a very personal topic that should not be taken lightly.
We have body positivity as are high priority and consider it very important that our readers are comfortable in their own skin and be healthy.
Do not see this article as an incentive to lose weight if you are at a healthy weight, but as a helping hand to obtain and maintain a healthy lifestyle if you are looking for it.
Video credit: Alila Medical Media
Intermittent Fasting Schedules:
There are no fixed guidelines for intermittent fasting or intermittent fasting. The point is that you eat less often and therefore consume fewer calories.
That’s why you fall off. For example, you cannot eat on certain days. Or if you’re just starting, you’ll eat less on those days. Or you eat only for a few hours every day. Skipping a meal is basically also a form of intermittent fasting.
Which fasting method you choose depends on what suits you: your physical condition, your daily life, and what you can easily maintain.
Popular methods are:
This is a great method to start with if you are new to fasting. Your body gets used to it so slowly that it is not offered food for a period of time.
Below you can see what an intermittent fasting schedule can look like.
You eat three main meals and no snacks.
This is how you can organize a day:
|7.30 – 8.30||Meal 1|
|8:30 a.m. – 12:30 p.m.||Fasting|
|12:30 – 13:30||Meal 2|
|13:30 – 18:00||Fasting|
|6:00 PM – 7:00 PM||Meal 3|
|7:00pm – 7:00am||Fasting, Sleeping and Fasting|
(2) 5/2 schedule
The whole week you eat as you are used to, 2 days of the week you fast.
- Choose 2 days to fast each week. This can be done in succession, but also with a few days in between.
- Make sure you can easily keep it up on the 2 fast days. For example, don’t schedule them when you have a dinner party.
- If you are just starting to fast, you can have 1 or 2 small meals a day to get used to the fast. Someone with a daily energy requirement of 2000/2500 kcal may consume 25% of that (500/625 kcal) on fasting days.
- Once you get used to it, you can’t eat anything at all during fasting days.
- Only drink calorie-free drinks, such as water, black coffee, and (herbal) tea during your fasting hours.
(3) 16/8 schedule.
You eat every day, but only within a certain time frame. This is called your window of eating. With the 16/8 schedule, your window of eating only lasts 8 hours.
So within those 8 hours, you can eat normally. You eat nothing for the other 16 hours. Longer than 16 hours is also possible.
- Plan your eating moments within that period, and don’t eat anything outside of it.
- Drink plenty of calorie-free drinks such as water, black coffee, and (herbal) tea throughout the day.
- You do not consume calorie-rich fruit juices, soups, broths, and diet drinks during your fasting hours.
* This is how you can organize a day:
7:00 AM – 12:00 PM Fasting
||Drinking a glass of water and a cup of tea or coffee|
||Start of fasting|
||Sleep and fast.|
(4) super fasting
You fast 2 days a week very strictly and let the other 5 days loosen up a bit.
Some people find this method easy because you only have to watch what you eat for 2 days.
You must continue to eat healthy for the other 5 days, but you do not have to pay attention to your eating and fasting times.
You usually plan the strict days on days when you don’t have to be super active.
This is how you can organize a day:
20:00 – 23:00 Fasting
|11 p.m. – 7 a.m.||Sleeping and fasting|
|8:00 am – 4:00 pm||Fasting|
|4 – 8 pm||Meal 1 and Meal 2|
8:00 pm – 7:00 am
Fasting until 7:00 am the next day
How can you lose weight with intermittent fasting?
Back to basics for a moment. What happens in your body when you eat?
Normally, your body gets energy from carbohydrates that we ingest through our diet. Carbohydrates are the main fuel for our body.
You eat these carbohydrates divided over 6 eating moments a day. So you start at 07:00 with, for example, a bowl of Greek yogurt with nuts and a kiwi.
Around 11 pm you end the day with a cracker with cheese and some sweet tomatoes. In total, you spend 16 hours eating.
Not all day long, of course, but enough to keep your digestive system active all the time.
You then go to sleep at 11 p.m. and after 8 hours of rest, you start the day again with a bowl of cottage cheese with homemade granola.
|Basic method||Hours of fasting: 12 hours
Hours of eating: 12 hours
|16:8 method||Hours of fasting: 16 hours
Eating hours: 8 hours
|Superfast days||Hours of fasting: 20 hours
Hours of food: 4 hours
Lose weight with intermittent fasting:
Intermittent fasting is becoming more and more popular. Earlier we wrote about the woman who did not eat breakfast for three months and therefore lost weight.
Although we are by no means a promoter of skipping meals and you should mainly do what feels good, we are still impressed with the results of intermittent fasting.
Read below everything you need to know before you start intermittent fasting.
(1). How does intermittent fasting work?
As the name suggests: with intermittent fasting, you fast for a certain period of time. It’s about whether or not you eat within certain hours.
So you don’t eat anything during the fasting periods, but outside you do.
The most popular form of intermittent fasting is the 8-16 rule. You eat all your meals within a time frame of 8 hours.
Does this sound difficult? Not bad, for example, you can choose to leave your breakfast at 11 a.m., have lunch at 2 p.m. and plan your dinner for 7 p.m.
You do not eat anything outside these times. Drinking is allowed: go for black coffee, tea, or water.
(2). How long can you do intermittent fasting?
There is no unanimous answer about how long you can do intermittent fasting. Some say six weeks, others do it all their lives.
You must see it as a new lifestyle to experience its benefits.
(3). What happens to your body during intermittent fasting?
Because your body gets used to fasting, it is better able to get energy from fats than from glucose.
This means that you will burn more fat instead of the energy you get from food.
This will make you less likely to be hangry or feel limp between meals. You also become more alert and have more concentration.
In addition, this diet promotes the ‘growth hormone’. This is a hormone that ensures that your fat-burning shoots up and your muscle mass is built.
(4). What can you eat with intermittent fasting?
Basically, you can eat anything. However, if you want to lose weight quickly, it is of course better to leave fast sugars and carbohydrates.
Think of soft drinks, candy, pizza, pasta, and white bread. You get the point.
(5). How do you maintain intermittent fasting?
Fasting is not for everyone. Breakfast junkies will find it difficult to postpone their breakfast, especially in the beginning.
Once you get through the first week, you’ll notice a difference. Your body quickly gets used to new patterns, if you stick to them properly.
Tip: make sure that the meals you eat are filling well and for a long time.
Think of whole grain products, oatmeal, nuts, legumes, and green vegetables. Meat, fatty fish, or chicken also work well.
(6). When is it better not to do intermittent fasting?
There are several situations in which it is better to ignore intermittent fasting. Think about:
- When you exercise a lot and intensively: the lack of energy can have a bad effect on your muscles. This varies from person to person, so see what feels right for you.
- If you use medication that requires you to eat: always follow the prescriptions of your pharmacy. In this case, ask your doctor for advice.
- If you suffer from binge eating: can you not control yourself at the moments when you are allowed to eat? Then this diet may not be the best option for you.
- If you want to gain weight: of course there are also plenty of people who want to gain weight. Because you often feel fuller with intermittent fasting, you lose weight faster than you gain weight. So not recommended.
What are the benefits of intermittent fasting:
The basis is this: By not eating for a period of time, your body gets rest. Your organs are also happy with a ‘break’.
Your pancreas no longer has to continuously release insulin. Your liver can recover. This makes your body more powerful.
The gist is this: by not eating for a while, your body may become stronger.
- Improves Insulin Resistance.
- You are in your fat-burning longer
- Your metabolism gets a boost
- Even if you stopped losing weight for a while, you can now lose weight again
- You don’t have to worry about what to eat or not to eat
- Not a strict method and easy to maintain
- No food groups are excluded
- You can eat some carbohydrates during your eating periods such as brown rice or sweet potato
- You experience that hunger quickly disappears and you can do without snacks
Frequently asked questions intermittent fasting:
Some questions before you start fasting. We have listed the frequently asked questions for you.
 What can you eat when you start intermittent fasting?
It is best to eat low-carbohydrate. So that you optimally burn your fats.
So you mainly eat vegetables, a maximum of 1 piece of fruit per day, slow carbohydrates such as spelled, quinoa or sweet potato.
You can also eat healthy fats such as avocado, nuts, and fish.
 What can you drink while fasting?
You can drink coffee, tea, and water while fasting. Very important no drinks with sweeteners.
Although sweet drinks often contain no calories, they do taste sweet. It is the intention that you teach yourself to eat less sweet.
By continuing to drink sweet, the need for sweetness continues to exist. Sweeteners are also not good for your intestinal flora.
So no Diet Coke, sweet dairy drinks, clear juices that taste sweet. Also, no drinks that contain fruit juice from concentrate.
 How much weight can you lose with intermittent fasting?
Because your body is in the fat-burning mode for more hours, you will lose weight faster than with a diet where you only rely on carbohydrates or calories.
Count on an average of 1.5 to 2 kilos per week. Of course, this again depends on age, how much you exercise, gender, and the number of hours you fast per day.
Do you want to lose the most pounds? Then we recommend following the 16:8 method.
 How long can you follow intermittent fasting?
We recommend fasting for a maximum of 3 weeks. This way you can quickly lose 6 kilos and you can also keep it full in the long term.
 What are the side effects of intermittent fasting?
You may experience some headaches for the first few days. Therefore drink enough water, tea, and coffee.
Some people suffer from muscle cramps. This can be prevented by taking a magnesium supplement.
 Can I deviate from the schedule?
Not everyone gets up at 7 am. That is why you can determine the eating phase yourself. In our cookbook losing weight with intermittent fasting, we give different time schedules
 Is intermittent fasting unhealthy?
Certainly not. Fasting is timeless. Gandhi did and the Buddhist monks also regularly take a period of fasting.
We live in a world of abundance. It is sometimes good to give your body a period of rest. Your body then goes into a kind of survival mode.
Because there is no food stock
There are already scientific studies that measure very beneficial effects on our brain and brain activity.
It has been studied in mice that fasting inhibits the aging process. And that it reduces the risk of type 2 diabetes, cardiovascular disease.
In animals, it inhibits the growth of cancer cells. That is why new studies are now being conducted into the effects of fasting in people with cancer.
Expectations are also high that fasting can be beneficial for healthy people.
 How long can I fast?
Not enough research has been done yet to be able to report exactly how long it is best to follow which method.
Our advice is to follow the 16:8 method for a maximum of 4 weeks.
By not following it for longer than 4 weeks, you ensure that your metabolism remains active and that you do not immediately gain weight again when you stop fasting.
 Who is it not suitable for?
Intermittent fasting is not recommended if you are pregnant, breastfeeding, have a history of eating disorders, or are under the age of 18.
If you have diabetes, take medications that require food, or have heart problems, you should discuss with your treating physician whether and how to implement the fasting strategy.
It may be logical that intermittent fasting is also not intended for people who are passionate about endurance sports.
 Why eat low-carb when you start intermittent fasting?
You often start with intermittent fasting because you want to lose weight. You burn fat faster if you eat fewer carbohydrates.
And you guessed it, you’ll burn fat even better if you don’t eat anything for 16 hours a day. Are you already eating low-carb?
Then we definitely recommend that you start fasting. You will notice that you can give weight loss an extra boost.
 How many pounds do you lose with intermittent fasting?
The studies are very mixed on this. From 3 to 7 kilos per month. As with any diet, it depends on many factors how much weight you will lose.
What is your starting weight? Are you already eating low-carb before you start fasting? Do you move a lot? And age also plays a role.
Intermittent fasting has already led to amazing results for many people. Half Hollywood swears by it.
How does it help with weight loss? Well, by eating within a certain time frame, you reduce your calorie intake without even realizing it.
You also eat your meals closer together, which reduces your feeling of hunger.
The first days may be a bit more difficult because your body has to get used to the fact that you don’t have breakfast right away.
In short: intermittent fasting is a good way to learn to listen to your body and lose weight in a responsible way.
There are as yet no studies on the long-term effects. So look for what feels good and listen to your body.
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