What really is Intermittent Fasting?
Intermittent Fasting is a process which is almost a natural process if you think about it, but by tweaking the natural fast period between the last meal of a day and the first meal of the next day and increasing the time between that. Most intermittent fasting works with the 16 hour fast between the last meal of one day and the first meal of the next day.
Some people go 20 hours and then have a feeding window of 4 hours. I personally go with the 16 hours of fasting and 8 hours of feeding window where I might have mostly 2 meals but sometimes 3 meals. It doesn’t mean it’s right or wrong in that sort of sense but either way, it works for me. There’s also people who do 24 hour fasts and might have 2 fasting days in a week but not consecutive days. It can still be considered as intermittent fasting.
So how does intermittent fasting really work?
On a very simplistic level, you can say it does cost a little bit of calorie deficit and all that sort of stuff. But in reality, fat loss is more about have a tweak and use our hormones and the hormonal balances in our bodies. So basically, intermittent fasting, by the end of the fast period, your growth hormones are at its highest. Also, you are burning a lot more of fat. You would have reached ketogenesis and would be burning fat that you have stored in your body for free which is a natural process, but in saying that, when you do eat, you have to still eat what would be premature maintenance calories another basis. On white carb days, you would eat a bit more, on other days, you will eat slightly below or equal to your maintenance calories.
So why does intermittent fasting work?
Intermittent fasting works because of what it does to our hormone systems. There’s a huge period where insulin is low in the blood which means once again fat is naturally liberated from the fat cells and is used for energy. This uses up your stored fat and so for fat loss it’s a fantastic thing. During fasting ketosis occurs, and thereby with intermittent fasting, there’s very low chances of muscle being lost or wasted. So it is a good methodology to use to lose fat especially the last few percentages of body fat. Body builders use this process, along with eating low-carb, for competition preparation.
So who should be using intermittent fasting? Intermittent fasting in my mind is an advanced tactic and I personally use it on a normal basis now. But I had to fix my metabolism before I could do that. Which means it’s probably best to use for the last 5 to 10 percent of body fat that you would like to lose. I started using it after I reached 15% body fat and then got down to about 13%.
Who should be avoiding intermittent fasting?
Anyone who has a broken metabolism from years of yo-yo dieting and other metabolic issues should avoid intermittent fasting till the metabolism is fixed and all the hormones are working perfectly. Most times, if you’ve been doing crash diets and all sorts of fad, low-fat diets and things like that, there’s a good chance that your metabolic systems aren’t working at its most efficient. Which means, if you do intermittent fasting straight off the bat, there’s a good chance you are going to break your metabolism further. It’s something that you wouldn’t want to be doing, because in the end you want to use your metabolism and your hormonal systems, to get back into equilibrium, to lose fast naturally.
How do you effortlessly transition into intermittent fasting?
Basically, when you go on low-carb eating lifestyle, what happens is, because you’re not having the sugars, and the carbs and consequently there’s not a lot of insulin in your blood, your appetite slowly drops. You’ll naturally start using the fats in your body for energy. In that process, your meal intervals naturally get tweaked and I prefer to go on natural transition, rather than pushing yourself to do it. But then when you decide to do it, there’s sometimes a slight need for a push because we might have psychologically gotten so used to having 3 meals a day. But in saying that, look let’s be really honest, eat 3 meals a day if it’s what works for you, and if you can, compress it into that 8 hour feeding window and then have 16 hours without eating. You can have black coffee, black tea, without sugar or just water during the period of fasting. It’s easy to do it between your last meal of the day and the first meal of the next day, because of social constraints or otherwise. You might want to have dinner with your family, and then go to sleep and then you can have an early lunch (or brunch) the next day, which would give you about 15 to 16 hours in between meals. So that’s a natural way of doing it and effortless transition rather than pushing yourself through it.
Breakfast – in all reality is a bit overrated and it’s a big myth that breakfast speeds up your metabolism and fires up your metabolism and all sorts of myths that people have come up with. Scientifically speaking, it doesn’t make a big difference. Whether you have breakfast at 6am and then lunch and dinner or if you have the 2 or 3 meals compressed into an 8 hour window and 16 hours without food., your body is naturally created and designed in such a way that it uses your body fat reserves as fuel, between your last meal of the day and the first meal of the next day. That’s just natural.
So you don’t have to do it initially, it’s an advanced tactic when you’re trying to lose the last few percentages of body fat. Initially, you should work on getting your metabolism working well. Most times, because of all the crash dieting and all the other things, there’s a good chance your metabolism is broken. You really have to work initially at getting all the hormones balanced and your metabolism working right. once that happens, everything else falls into place.
There is also research suggesting that intermittent fasting, allows the cells in our bodies to get rid of toxins, which could reduce the chances of getting cancer. There is also some research suggesting that remaining in ketosis, can prevent, and even ‘starve’ cancer cells.
If you need help and support to reach your fat loss and lifestyle goals, do check out our coaching program at http://realnaturalfatloss.com/get-coaching/
You will get the right information and accountability, and you will also get the required tools, support and the opportunity to get your questions answered live as part of the main coaching program. You get on a call with other students once a week with me, there will be some live training which will cover nutrition, personal development, mind-set, exercise and all that plus you can ask me questions with your personal journey, issues that you are facing in that particular week and we can talk about it and I can help you in the process of losing fat and succeeding.
Thank you for taking time to read this post and I hope it has made a positive impact in your life and it has given you some valuable information.
To your success in losing fat, gaining health and living an energetic life.
Have a fantastic day!