Intermittent Fasting and 6 Things To Know About It
Perhaps one of the most common questions we've received so far is what intermittent fasting is. Not to be mistaken for other forms of fasting such as dry fasting or water fasting, intermittent fasting is an eating pattern that cycles between periods of fasting and eating.
Although most people refer to it as a diet, it's not. It's more of an eating pattern. Today, we'll inform you on all you need to know about intermittent fasting, the types, benefits and some frequently asked questions that are sure to leave you fully confident as you embark on your fast.
In this section, we will discuss the two most popular forms of intermittent fasting and how you can apply them seamlessly into your daily life.
This is one of the most common forms of intermittent fasting because it can be easily integrated into our daily life. This method is simple, all you have to do is set all your meals (2-3 meals) within 8 hours and fast for 16 hours.
Take this as an example, After dinner at 7 pm, don't eat till the 16-hour mark is up. Once you're done with the 16 hours, you should only eat for the next 8 hours.
The 20:4 method is a time restrictive technique that's based on a four hour eating period accompanied by a Twenty hour fast
You can eat a defined amount of food anytime during the day, let's say, 1 pm - 5 pm, and fast for 20 hours. This shouldn't be attempted by newbies as it's strenuous and can cause more harm than good if you don't monitor your calorie or nutrient intake during the fast.
Intermittent fasting comes with a variety of benefits. The most essential benefit is the loss of abdominal fat. Abdominal fat is known to cause a build-up of toxins in the body and also reduces the level of testosterone in men.
Another notable benefit would be the production of fresh white blood of cells. When we fast, we put our cells under stress. This experience forces the weak white blood cells to die and leads way for the generation of new white blood cells thus boosting our immune system.
Other known benefits of intermittent fasting include muscle preservation, enhanced memory functions, disease prevention, and greater spiritual awareness.
Liquids like Lemon water won't break your fast. As a matter of fact, lemon water fires up your immune system during your intermittent fast journey. You could also use this as an opportunity to cleanse your bowels from stubborn toxins stuck on the walls of your colon. Try this: Instead of using regular cool Lemon water, make a warm mix.
Coach Reggie cited a good example that explains why warm water is the best choice in a recent video. Warm water makes it easier for toxins and food particles that cling to the walls of your colon to dissolve or break up. Another form of hydration you should try out is alkaline water, Alkaline water is a strong mix made from rock salts. It replenishes your electrolytes.
This is a big yes, working out while you fast leads to a reduction in glycogen reserves. Once your glycogen reserves are depleted, your body naturally needs energy to function, hence it burns your body fat instead.
Mental Stress, Fatigue, and burnout are emotional and physical states caused by exposing our bodies to excessive and prolonged stress. For some of us, our type of work might leave us more vulnerable to these forms of stress. So the question now is, How can you deal with it successfully?
According to research done by nutritionists, staying hydrated by drinking liquids such as lemon water can give you an energy boost and enhance your concentration. You could also try meditation. Meditation has been known to help clear the mind from stress. Lastly, engage in light activities like gardening or walking slowly.
Yes, you can take supplements that can help boost your immune system and overall health. Upon embarking on your fast coach Reggie recommends you make a habit of ingesting supplements ( Basically, you shouldn't take anything over 35 Calories as it would break your fast). Lucky for you, the recommended supplements can be purchased on this site. They are;
Contrary to popular belief, intermittent fasting is not a diet. It's an eating pattern and largely revolves around your health goals. An example would be undergoing an herbal fast, where you take only herbs during fasting periods and avoid fatty foods like cheese and soda.
According to experts, It might take a little above four days to get used to your new eating pattern. You should also start with a larger eating window, remember one step at a time.
You can't expect to restrict yourself for a long period at the start of your fast. Let your body adjust to the new fasting environment and gradually increase your time frames from there.
It goes without saying that those who are currently undergoing medication shouldn't embark on an intermittent fast without consulting the medical practitioner who prescribed the medication to them.
Intermittent fasting has its benefits, but it also has effects on people with medical conditions such as diabetes and stomach ulcers. When you fast, the insulin levels in your body reduce, raising the risk in diabetic patients.
If you are on medication and you still want to embark on an intermittent fast, you must consult your physician. For more information, you could watch Coach Reggie's video on Fasting.
Although most people refer to it as a diet, it's not. It's more of an eating pattern. Today, we'll inform you on all you need to know about intermittent fasting, the types, benefits and some frequently asked questions that are sure to leave you fully confident as you embark on your fast.
Types Of Intermittent Fasting
In this section, we will discuss the two most popular forms of intermittent fasting and how you can apply them seamlessly into your daily life.
The 16:8
This is one of the most common forms of intermittent fasting because it can be easily integrated into our daily life. This method is simple, all you have to do is set all your meals (2-3 meals) within 8 hours and fast for 16 hours.
Take this as an example, After dinner at 7 pm, don't eat till the 16-hour mark is up. Once you're done with the 16 hours, you should only eat for the next 8 hours.
The 20:4
The 20:4 method is a time restrictive technique that's based on a four hour eating period accompanied by a Twenty hour fast
You can eat a defined amount of food anytime during the day, let's say, 1 pm - 5 pm, and fast for 20 hours. This shouldn't be attempted by newbies as it's strenuous and can cause more harm than good if you don't monitor your calorie or nutrient intake during the fast.
What Are The Benefits Of Intermittent Fasting?
Intermittent fasting comes with a variety of benefits. The most essential benefit is the loss of abdominal fat. Abdominal fat is known to cause a build-up of toxins in the body and also reduces the level of testosterone in men.
Another notable benefit would be the production of fresh white blood of cells. When we fast, we put our cells under stress. This experience forces the weak white blood cells to die and leads way for the generation of new white blood cells thus boosting our immune system.
Other known benefits of intermittent fasting include muscle preservation, enhanced memory functions, disease prevention, and greater spiritual awareness.
Frequently Asked Questions
1.Will Liquids Like Lemon Water Break Your Fast?
Liquids like Lemon water won't break your fast. As a matter of fact, lemon water fires up your immune system during your intermittent fast journey. You could also use this as an opportunity to cleanse your bowels from stubborn toxins stuck on the walls of your colon. Try this: Instead of using regular cool Lemon water, make a warm mix.
Coach Reggie cited a good example that explains why warm water is the best choice in a recent video. Warm water makes it easier for toxins and food particles that cling to the walls of your colon to dissolve or break up. Another form of hydration you should try out is alkaline water, Alkaline water is a strong mix made from rock salts. It replenishes your electrolytes.
2.Can You Work Out While Fasting?
This is a big yes, working out while you fast leads to a reduction in glycogen reserves. Once your glycogen reserves are depleted, your body naturally needs energy to function, hence it burns your body fat instead.
3.How Do I Cope With Mental Stress Or Fatigue While I'm Fasting?
Mental Stress, Fatigue, and burnout are emotional and physical states caused by exposing our bodies to excessive and prolonged stress. For some of us, our type of work might leave us more vulnerable to these forms of stress. So the question now is, How can you deal with it successfully?
According to research done by nutritionists, staying hydrated by drinking liquids such as lemon water can give you an energy boost and enhance your concentration. You could also try meditation. Meditation has been known to help clear the mind from stress. Lastly, engage in light activities like gardening or walking slowly.
4.Should I Take Supplements? If Yes, Which Ones?
Yes, you can take supplements that can help boost your immune system and overall health. Upon embarking on your fast coach Reggie recommends you make a habit of ingesting supplements ( Basically, you shouldn't take anything over 35 Calories as it would break your fast). Lucky for you, the recommended supplements can be purchased on this site. They are;
- Moringa
- Haritaki
- Mucuna
- Ashwagandha
- Banafsha
- Colon cleanse
- Shilajit
5.Is Intermittent Fasting A Diet?
Contrary to popular belief, intermittent fasting is not a diet. It's an eating pattern and largely revolves around your health goals. An example would be undergoing an herbal fast, where you take only herbs during fasting periods and avoid fatty foods like cheese and soda.
6.How long does it take to get used to intermittent fasting?
According to experts, It might take a little above four days to get used to your new eating pattern. You should also start with a larger eating window, remember one step at a time.
You can't expect to restrict yourself for a long period at the start of your fast. Let your body adjust to the new fasting environment and gradually increase your time frames from there.
Intermittent Fasting And Medication
It goes without saying that those who are currently undergoing medication shouldn't embark on an intermittent fast without consulting the medical practitioner who prescribed the medication to them.
Intermittent fasting has its benefits, but it also has effects on people with medical conditions such as diabetes and stomach ulcers. When you fast, the insulin levels in your body reduce, raising the risk in diabetic patients.
Bottom line...
If you are on medication and you still want to embark on an intermittent fast, you must consult your physician. For more information, you could watch Coach Reggie's video on Fasting.