Intermittent Fasting for Beginners
By Aliyah N. A.
Intermittent Fasting for Beginners
What is it?
Intermittent fasting is a type of restrictive eating where an individual eats food during a set period of time and is fasting during the other time. There are different ways of intermittent fasting, but usually, the ratio is 16:8 (8 hours eating, 16 hours fasting). With this type of fast, the only things consumed during your fasting hours are water, black coffee, or herbal tea because these are low in calories. For other fasts, which may involve periods of fasting for 24 hrs or more, individuals may opt to consume up to 500 calories.
Why intermittent fast?
Intermittent fasting affects all organs in the body, our physical functions, and our cognitive functions and is associated with many positive health outcomes. These include improved digestion, cardiovascular health, blood sugar, and weight.
Your body functions differently during periods of food consumption, vs. periods of fasting. This fluctuation between eating and fasting has a direct effect on your metabolic response, stress, damage from oxidative stress, and can even reduce inflammation within the body.
Intermittent fasting can have a positive impact on your overall health. These alone are some of the reasons to consider intermittent fasting.
Though there are many health benefits to intermittent fasting, there are also practical benefits too. Currently, our economic system is experiencing tremendous inflation. This inflation is affecting millions of Americans Nationwide. Prices for gas, food, products, and recreational retail are all rising. Intermittent fasting can help alleviate the economic burden of food retail by decreasing periods of food consumption. Doing this means there may not be a necessity to buy as many food and snacks because you’re able to avoid eating throughout the day or late at night. Restricting caloric intake by fasting also creates space for strategic planning around food consumption. Planning out meals and drinks for the week rather than spontaneous eating and food spending habits is a proven way to stick to a grocery budget and save money.
Who should do it?
Intermittent fasting is generally safe for everyone. Those with underlying health concerns should engage in intermittent fasting with the guidance of a health professional to ensure safety.
Safety and Intermittent fasting
Do’s and Don’ts:
Do
Start slow - if you are not used to intermittent fasting, or any type of fasting, it is best to gradually increase the duration of your fast. Starting with the 16:8, 14:10, or 12:12 fasting pattern is a great place to start. From here, once your body becomes accustomed to intermittent fasting, you can increase your fasting time to 24 hours or more.
Eat the right foods - Because your body will go without food for several hours, it is best to spend your eating hours consuming the foods that will help replenish and repair your body. Different people need different foods depending on their body composition. Speaking with a nutritionist can help determine the best meal plan for your unique body composition to achieve optimal health. Generally eating plenty of whole foods like fruits, vegetables, whole grains, and beans, is a good place to start. You should aim for 7-9 services of a variety of fruits and vegetables, and 3-4 servings of beans and whole grains every day. Stay hydrated by drinking at least half your body weight in ounces of water per day as well.
Monitor your levels - Keeping track of your body levels like blood pressure and blood sugar at home is a great way to get an idea of how your body is doing. Anytime you introduce a new diet, eating pattern, or lifestyle into your daily routine, this becomes especially important. Be sure to monitor your blood pressure, blood sugar, cholesterol, and hormone levels and speak with your doctor about any significant changes. It’s also good to monitor your energy levels, skin changes (like increased acne), and bathroom patterns as this also gives powerful insight into the health of your body
Be consistent - consistency is key anytime you want to get results so intermittent fasting for just a day or week won’t cut it. Try being consistent in your intermittent fasting for at least 4 months before deciding whether this type of eating is right for you.
Consult with a nutritionist or dietician -
Make other lifestyle changes
Don’t
Fast for more than 24hrs without guidance or beginning - Fasting may not be the right choice for everyone, especially those with underlying health concerns like diabetes. Because of this, it’s always best to speak with both your doctor and nutritionist before starting an intermittent fast.
Eat junk then fast - failing to fuel your body with the right nutrients is detrimental to your healthing. Eating junk foods like white bread, french fries, fast foods, sugary snacks, chips, and salty/fatty meats fails to supply your body with adequate amounts of nutrients to function properly. Without a healthy body, there won’t be a healthy fast. Instead, opt to eliminate these foods from your diet while increasing your intake of whole foods.
Fast if you are ill - When we are ill, our body is working to fight off bacteria, viruses, and sometimes fungi. This takes a toll on your energy levels. Fasting while you are ill may not be the best idea. However, in some cases, a specified fasting plan created by a nutritionist may help eradicate certain illnesses. It is best to speak with a nutritionist before starting a fast while you are ill.
Rely solely on fasting for positive health outcomes -Though it will have a significant health impact, fasting alone is not enough to achieve life-changing health outcomes. Fasting is supplemental to exercise, healthy eating, stress management, and mental health. Together, these lead the path to optimal health.
Expect change overnight - remember, consistency is key. This means committing to long-term change and seeing results. If you fast for a week without seeing the results you want, keep going. Our bodies are amazing but change takes time. Significant changes within your body can sometimes take 4 months
Resources:
Effects of Intermittent Fasting on Health, Aging, and Disease
Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin
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