I’m going to go in a different direction with this post, I will not be talking
Intermittent Fasting
Twice A Week(the 5:2 Method)-This way of fasting is just what it says you fast twice a week. You can pick whatever days you want to fast, it can be two days together or any two days you choose. You can also have up to 500 calories on your fasting days. I find that doing this after a weekend of eating unhealthfully works well for me but I try not to make a habit of unhealthy eating. It’s important to maintain a healthy diet during non-fasting times.
Time-Restricted (16/8 or 14/10)-This way of fasting has become very popular over the last few years. With time-restricted fasting, you fast for 12 to 18 hours or longer if you choose and then you have a small 8 hour or less eating window. Some people use this and just have one meal a day. This way of fasting is popular because half of your fasting time is spent asleep so your fast doesn’t seem as long. Some people do this daily, I do this type of fasting most days but I find that I can still pick up weight if I'm not eating a healthy diet. I normally have coffee until noon and then I’ll have one to two meals a day.
Alternate Day Fast-With this type of fasting, you fast every other day, on your fast days you can do zero calories and just drink water or you can have up to 500 calories of healthy foods. On your eating days you can eat normally but as stated with the other forms of fasting, do your best to eat a healthy diet and not overeat to have the best outcome. I still find it interesting that eating 500 calories a day is considered fasting, I tend to stick to water and tea.
24 Hour Fast-This is also as it states, you fast for 24 straight hours and then you eat regularly. This can be done several times a week.
You should understand that though intermittent fasting can be good for you, it can be harmful to some people. You should always check with your health care provider before trying any type of fasting. If you’re pregnant or nursing, it’s probably best not to fast because you need as many nutrients as possible for you and your baby. Intermittent fasting is also not recommended if you’re suffering from an eating disorder.
Extended Fast(Full Fast)-
An extended fast is not for the faint of heart, it can be very difficult to do but is said to have so many benefits for health. If you are new to fasting it’s best to build up to this type of fast. Start with shorter fasts of 24 hours and then the two-day fast and so on. I still have a hard time with this one but I’m getting better with it. I would find myself eating too much after a long fast and not eating healthy food. I wound binge eat and derailed my progress, I have since gotten so much better with that and I think it’s because of fasting more often. It has to become a lifestyle.
A true fast of this nature uses only water, and maybe tea or black coffee. It’s called an extended fast because it goes beyond 36 hours. Below I will list some of the benefits.
Ketosis-Is the process of the body burning fat due to a lack of carbohydrates in the body normally needed to burn for energy. Your body makes ketones during this process which it can use for fuel. If you have heard of the keto diet, that is another way that your body makes ketones due to a lack of carbohydrates in the diet and helps burn fat for weight loss. Research has shown being in ketosis helps with blood sugar management as well as weight loss. Using the keto diet along with intermittent fasting is a great way to lose excess weight in a short time.
Weight loss-Though you lose an extreme amount of weight during extended fasting, it should not be used as a quick weight loss fix. Long-term fasting reduces abdominal fat and also improves blood pressure, much of the weight lost during an extended fast is considered water weight and will quickly return if you overeat after your fast or if you are eating a high carbohydrate or unhealthy diet. It is a great way to jumpstart your weight loss journey and is also a great way to improve your health if done correctly.
Lower Blood Sugar/Insulin Levels-Extended periods of elevated insulin levels can cause Type 2 diabetes. An extended fasting protocol along with a healthy diet can lower blood sugar levels which can help lower your chances of contracting Type 2 diabetes.
Autophagy-Means self-eating, it’s the process of your body consuming unwanted molecules that build up in your cells. It can improve your immune system by cleaning out toxins and infectious components. It is possible to induce autophagy with fasting and therefore makes fasting good for health.
To have the best results and success with extended fasting, make sure to stay hydrated and supplement with electrolytes to help with side effects, which can include headaches, hunger, and low energy to name a few. I like distilled water for my fasts however, any type of water except tap water is good some people also use lemon juice in their water for added flavor. As for hunger, it comes in waves so the best way to handle that is to ride it out and drink your liquids. It gets easier after the second or third day. I find it easier for me to fast alone, I normally don’t tell anyone that I’m fasting. Some people do better with someone keeping them accountable so if that’s you by all means ask a friend or family member or join a fasting group on social media.
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