Intermittent Fasting – What, what types and how to transition into.
Eat. Stop. Eat. Have you heard that term in connection with keto diet? Well, that’s what it is. Intermittent fasting (IF) is a dietary pattern that involves cycling between periods of fasting and eating.
It has gained popularity in recent years as a method for weight loss, improved metabolic health, and longevity.
Intermittent fasting has been shown to have several health benefits, including weight loss, improved insulin sensitivity, lower blood sugar levels, lower inflammation, and improved cellular repair processes.
However, it is important to note that intermittent fasting is not appropriate for everyone, particularly those with certain medical conditions or who are pregnant or breastfeeding. It is always recommended to consult with your healthcare professional before starting any new dietary pattern or intermittent fasting.
So, there are three types of IF. . If you are thinking weight loss without keto, embrace a deficit calorie intake and eat clean.
This involves eating only during a specific window of time each day, typically 8-10 hours. The remaining 14-16 hours are spent fasting. Time-restricted feeding is a form of intermittent fasting that involves limiting the daily feeding window to a specific number of hours and fasting for the remaining hours of the day.
For example, if you choose to follow a 16:8 time-restricted feeding pattern, you would fast for 16 hours each day and consume all of your daily calories within an 8-hour window. This could mean that you consume all of your calories between 12 pm and 8 pm, and then fast from 8 pm until 12 pm the next day.
During the fasting period, only non-caloric beverages such as water, coffee, and tea are allowed, while all food intake is restricted. By limiting the feeding window in this way, time-restricted feeding is thought to help regulate the body’s circadian rhythm, improve insulin sensitivity, and promote fat burning. Time-restricted feeding is a flexible dietary pattern that can be adjusted to fit individual schedules and preferences.
This involves fasting every other day, either by reducing calorie intake to 25% of normal on fasting days or by not eating any food at all. Alternate day fasting is a form of intermittent fasting that involves alternating between days of normal calorie intake and days of very low calorie intake.
There are different variations of alternate day fasting, but a common method is to eat normally on one day (usually defined as consuming 100% of daily calorie needs) and then limit calorie intake to around 500-600 calories on the next day (usually defined as consuming 25% of daily calorie needs).
For example, on a normal calorie intake day, you might eat three meals that add up to 2,000 calories if that is your daily caloric need. On a low-calorie intake day, you would eat a small breakfast and a small dinner totaling 500-600 calories, and fast for the rest of the day.
During the low-calorie intake day, it is important to choose nutrient-dense foods that provide the body with essential vitamins and minerals while keeping calorie intake low. This might include lean proteins, fruits, vegetables, and healthy fats.
This involves eating normally for five days out of the week and reducing calorie intake to 500-600 calories on two non-consecutive days. The two days of low-calorie intake can be consecutive or non-consecutive, depending on personal preference.
On the low-calorie days, it is important to choose nutrient-dense foods that provide the body with essential vitamins and minerals while keeping calorie intake low. This might include lean proteins, fruits, vegetables, and healthy fats.
On the other five days, you can eat normally, although it is still important to choose healthy, nutrient-dense foods to support overall health and well-being.
Transitioning into a keto diet and intermittent fasting can be challenging, but here are some steps I wrote in another blog post, that you can take to make the process smoother.
With the right research and guidance, you can successfully transition into a keto diet and intermittent fasting regimen that works for you.
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