Are you looking for a complete guide to intermittent fasting? Are you planning to lose weight with intermittent fasting?
This guide is for you, keep reading.
It wouldn’t be wrong to say that intermittent fasting (IF) is a popular weight loss technique that doesn’t just help with weight loss but it has several positive effects on the human body such as:
- Cellular repair
- Hormonal growth
- Weight loss
- Blood sugar level reduction
- Inflammation reduction
- Heart health improvement
- Cancer treatment
- Nerve cell growth
- Extend lifespan
So it isn’t just about weight loss.
It is a complete life style.
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If you manage to do intermittent fasting the right way, you’ll enjoy several benefits that you haven’t even thought of.
This guide is for all those who are still unable to find a science-backed approach to weight loss. Since I have tried intermittent fasting personally so I can endorse its effectiveness.
Let’s get started.
Table of Contents
- What is intermittent fasting?
- Intermittent fasting types
- How intermittent fasting works
- How to do intermittent fasting
- Final thoughts
What is intermittent fasting?
Intermittent fasting is defined as a diet cycle or an eating pattern that cycles between a period of fasting and eating (non-fasting).
You’ll eat during a specific time period of the day (known as eating window or fed state) and you have to refrain from eating food for a specific period of time (known as the fasting window or fasted state). You can, however, take fluids in the fasted state. Only eating is restricted.
For instance, you can choose to take all your meals between 1pm and 8pm and you refrain from taking any meal for the rest of the day.
Now, this might seem challenging, and at times, it gets challenging, but this is how intermittent fasting works. After all, losing weight isn’t easy, right?
In simple words, when you don’t eat for a specific period of time consciously, you’re said to be doing intermittent fasting.
Makes sense, right?
Intermittent fasting types
Here is a good news: When it comes to IF, you have a lot of options to choose from.
There are different intermittent fasting types (or protocols) that you can choose from to get started immediately.
All the intermittent fasting types and techniques are grouped into two major categories:
- Whole day fasting
- Time-restricted feeding (TRF)
Whole day fasting
I suppose you get the idea.
Whole day fasting is when you don’t eat for a full day. One of the widely known whole day fasting protocols is Alternate Day Fasting (ADF) where you fast for 24-hour which is followed by 24-hour non-fasting, and so on.
TRF involve eating during a certain hours a day. Instead of fasting for a whole day, you choose to distribute your day into fed state and fasted state. One of the most popular TRF method is 16/8 where you fast for 16 hours and eat in the remaining 8 hours of the day.
Both whole day fasting and TRF have several types and methods that I’ll discuss later in the guide but for now, let’s dive deep and see how intermittent fasting works.
How intermittent fasting works
So how does intermittent fasting works? What’s the science behind it?
Intermittent fasting helps with weight reduction in two ways.
First, when you skip a meal (or two), you consume fewer calories. When you don’t eat for a few good hours and restrict eating to a limited time period of a day, you’ll naturally eat less.
As soon as you start consuming fewer calories, you start losing weight. This is quite obvious.
Second, when you don’t eat during the fasted state, your body starts burning fat for energy. This doesn’t happen instantly rather your body needs a few good hours to switch to fat burning from protein/carbohydrates burning that you ate.
When all the food that you ate have been converted into energy, your body starts looking for an alternate source of energy. This is where it burns fat.
Your body needs 12 to 16 hours of fasted state to reach this point where it will start burning fat for energy.
The food you eat is used in a couple different ways:
- It is converted into glycogen
- It is converted into consumable energy
Glycogen is a storage form of glucose and is stored in your liver (and muscles). Glycogen is converted into energy as per need.
So this means whatever you eat is converted into energy that your body needs to stay active and perform routine tasks.
When all of the glycogen is consumed and your body has no other energy source available, it shifts to stored fat.
Your body needs a few good hours to convert all the food you eat into energy before it can start burning fat. So when you fast, you’re actually forcing your body to switch to fat as its energy source.
You burn fat, lose weight, and stay happy.
How to do intermittent fasting
There are several methods to do intermittent fasting. Each of these methods will yield different results and results vary from person to person.
There isn’t any worst or best intermittent fasting. It all comes down to what works for you.
Martain Berkhan started 16/8 method and it is one of the most famous intermittent fasting methods around.
The best way to do 16/8 protocol is to fast through the night. Take your dinner and then skip your breakfast the next day. For instance, you can take dinner at 7pm and then you break your fast next day at 11am.
Eat stop eat
Brad Pilon happens to be the founder of eat stop eat method for losing weight which is also known as 24-hour fast. You have to fast for 24 hours 1 to 2 times a week. Your fasted duration should be 24 hours. You cannot eat anything during the fasted state. However, you can drink calorie-free beverages.
You can fast for complete 24 hours once or twice a week. For the rest of the week, you can take your normal meals.
It is also known as the Fast Diet where you have to take 500 to 600 calories a day for 2 non-consecutive days a week and then for the remaining 5 days of the week, you take your normal meals.
Warrior diet is also known as 20-hour fast where you have to fast for 20 hours a day. You can take one large meal a day during the 4-hour eating window.
Here are a few most frequently asked questions about intermittent fasting and their best answers.
How much weight can I lose with intermittent fasting?
Since there are several factors involved so it is hard to tell how much weight you can lose with intermittent fasting.
Based on what reviews, success stories, scientific studies, and other data, it can be said that you can lose 2 to 7 pounds per week with intermittent fasting.
Will I lose muscles with fasting?
No, you won’t. You’ll only lose fat. This is what intermittent fasting is all about.
Is intermittent fasting safe?
Generally, it is safe.
There are, however, certain cases where it isn’t safe. For instance, it isn’t safe for people with eating disorders or blood pressure issues.
Intermittent fasting is a really great way to lose weight. It isn’t one of the quickest methods to weight loss but it has minimal side effects and it works.
Not just that you burn fat with intermittent fasting but it has several other health benefits so you should give it a try if you’re struggling to lose weight.
If you’re interested in losing weight with intermittent fasting and are interested in learning more about it, you can download my exclusive guide by clicking here. You’ll find everything you need to lose weight with intermittent fasting in the guide IF Mastery: How to Lose More Weight with Intermittent Fasting.