Mike O'Donnell has been a fitness trainer and coach for 12+ years promoting simple eating and exercise solutions. Mike's programs are based on years of research, experience and getting people results. Mike created "The IF Life" in 2008 as a place to help people break free from complicated solutions. Mike is also the author of the 2 Meal Solution. You can connect with Mike also on Facebook and Twitter
External url: http://www.theiflife.com/intermittent-fasting-101-how-to-start-part-i/
Tags: fasting, weight loss
This is taking a longer fasting period of say for up to 24 hours and repeating 1-2x a week. Note that 24 hours is not skipping a whole day, as stopping to eat on 6pm Tues and then having your next meal at 6pm Wed is 24 hours. I usually don’t talk about anything longer than 24-32 hours for using IF, as most research is usually based on that fasting window (even if some studies have more frequency with alternate day fasting).
Some of the pros for a longer fast are:
Some of the cons for a longer fast are:
Gosh I thought it is different... won't be haviing much trouble.. but I have been so wrong. My feel the burning inside...waiting for tomorrow... Would I be able to carry it on...???
This means that it is done more than a couple times a week (can be daily) with a condensed eating window and less fasting than seen above. I also like to call this “Intermittent Feeding” instead of fasting. For example someone could be eating their calories in a 6-8 hour window daily (and the fasting part happens around it).
Some of the pros for a shorter daily fast/feeding window are:
Some of the cons for a shorter daily fast/feeding window are:
My cholesterol is in control.. My eating routine (Short IF) has helped me alot to gain a good health.
No more it is a Shorter IF. But, my daily eating routine.
Wanted to share this 2 meal philosophy with you all. I got new angle to think over it. Studying it .... planning it.. following it.
What started off as an effort of Intermittent fasting now is my lifestyle. I enjoy it and its effects.
Wow.. I hardly get an upset stomach these days.. things going great..!!
This sudden change in my eating habit has improved my lifetyle and enhanced my energy level. I actually experiencing the old things in a new and positive way.
My new routine and eating practises serves me well. I don't workout much. Just once in a while to keep my muscles active. But yes I run for sometime whenever I get a chance even if I not going to gym. This eating routine just helped me to get the most of what I eat. Definitely not the junks. Really!! Awesome!
Often I skip my lonch.. so I just figured and rescedule my daily tasks in a newly manner.. Perfectly in order now
Gosh... Just check this out... Honestly I am super excited looking at this. Oh yes therre are benefits... 5:2 diet along with recipes. It looks soo yummy.. Can't wait to try them especially the spicy mexican bean burger..
Here you go
Eat less...
Calories restriction can help you stay young and live longer... Bingooo!!
But now its......
It is easier than dieting for a whole day, helps to live longer .....................!! Reduces the risk of cancer and ultimately makes the day simpler!! Found a great guide over intermittent fasting along with answer to so many question... The Beginner’s Guide to Intermittent Fasting
A perfect pattern.. it is helping to focus on the diet and the nutritional value. At last I am almost at the point of winning over the crave for junk food.. The best part
This guide is so helpful.. explains all my queries... take a look. I just followed it.. yes.. it has been little hard since I am a total junk food freak so switching to this dienting pattern is certainly hard. But I am not going to give up on it.. my stomach groans .. more I hear it .. more I focus on my other priiorities and wait for my window to open.
broke down and nibbled. not much though.
I'm starting to enjoy the stomach burn now that i know it will pass
Surprised it actually felt good to skip a meal.
Felt hungry and sat with it. It went away just around the moment i was going to give in.
For those that may not be familiar to the term, intermittent fasting is just taking “intermittent” times of fasting (no food) and working them into your lifestyle. This can be either daily or a couple times a week (will get into that more below).
From what I have read/learned from years of independent research on reduced calorie intake (CR) and IF (**studies listed at end), the conclusions are that using short-term calorie restriction/fastingmay be effective when it comes to:
There are also a multitude of lifestyle benefits such as not being a slave to eating all day long (like modern “diets” seem to preach), having more natural daily energy/focus, and even just learning how to enjoy eatingonce again (with good foods and friends).
Overall it can be a simple eating lifestyle that can not only help you lose weight, but more importantly let you relax and provide relief from obsessing about food or “diets” all day.
Over the years I have personally gravitated to the more of the “daily” IF approach without really planning. I like the more consistent daily strategy and freedom. Just seemed natural and to fit me best.
I eat anywhere from 6-8 hours a day (feeding window) around 2 main meals of lunch and dinner, and then not worry about food outside of that. I’ve adapted over the years and eat more instinctual without being in any rush most days.
I focus more on healthy foods and the results come, while still being able to enjoy other splurges when I go out and eat/socialize.
I’m not a slave to some mentality of “needing” to eat all day and enjoy the freedom that comes with that. No longer can I be “sold” on some better eating plan, as I have found mine.
On occasion (not more than 1x a week and not every week) I may even work in a 24 hour fast for a “deeper” cleanse, but there is more flexibility to how I approach eating now.
I listen to my body and know what is right for me. I am my own expert (which is what I want for you as well). Staying at a leaner body-weight year round is much easier once you can do that.
The key part of the IF experience is just starting with it and seeing how it works for you. Knowing how to change things up when they aren’t working. Making a lifestyle solution and not needing anyone to tell you how to eat again. That is how you find that freedom and results that last.
Thankfully No!
Funny enough, I’m sure that’s what I would have thought about all this 10+ years ago drinking all my shakes and eating every 2 hours. However nowadays, I am a believer of a different kind.
I’m not a fan of quick weight loss or detox diets, as sometimes I believe the only real “cleansing” you get is in your wallet.
Now that’s not to say you can’t have many benefits from using IF, I just think alot of this comes down to more about calories (low calories always lead to quick weight loss but not usually sustainable) and better food choices.
Your body seems to detox at it’s own pace without needing any special shakes or diet plans.
I like to say that IF is just a “tool” to use in your lifestyle. It brings some benefits but still just one factor in the bigger equation. Making IF work for you is really the best way to approach it.
Well the simple answer is nothing (outside of water) for a “pure” fast.
I (and many others) also enjoy drinking coffee or tea in the AM, so I’m not really going to tell you that you can’t have it. As for all the other “no calories zero” diet drinks or “no sugar” gum, you will be better off just skipping them.
I do personally make an exception to add in some fat to my morning coffee, namely coconut oil. To me while it may not be a “pure” fast, I also do believe it enhances my daily intermittent “feeding” schedule (and doesn’t seem to take away from the fast itself).
Think of weight loss as achieving some calorie deficit in the bigger long term picture than day to day. So there is no special amount to worry about each and every day, but should keep it in check.
Focus on eating mostly real foods and that is a good start.
If you achieve a small deficit on most condensed eating days and still eat out once a week higher in calories, weight loss can happen. If you eat at maintenance daily and do a longer fast couple times a week (and eat below maintenance on those days), weight loss can happen.
I would suggest against going too low in calories though as you may just head down a road of severe and chronic calorie restriction (and the problems that go with that).
Plan your simple lifestyle of eating how you enjoy first, then start to worry about the calories (or you may find out you don’t have to).
Fasting is fasting, how you eat (“feeding” part) the rest of the time is up to you. If you can make it work, go for it.
People tend to get the best results sticking to real foods (meats, eggs, butter, vegetables, fruit, etc) but it’s nothing that can’t be changed or remain flexible.
Remember, it is still about making IF work for you as a “tool” in your lifestyle….and there may be more than one way that can happen.
It is worth noting that the supplement industry is a multi-billion dollar industry (yeah…B…as in Billion!). There is much to be gained from convincing people not only to eat often, but also making it protein. I know the feeling…been there long ago.
However when you look at all the research and mechanisms of muscle repair in the big picture (24+ hours), it appears the answer may be as simple as just getting in enough per day.
How much protein is needed is another question, but it’s probably not as much as you think.
I also like to say that the IF in “the IF Life” stands for Intensity Fitness. What that means is using short “burst” of more effort (resistance/bodyweight training, higher intensity intervals) to generate better post workout responses for fat loss, muscle repair and also nutrient usage (amino acids, glycogen).
Keep in mind many of these metabolic responses can be for 24-48 hours!
Trying to use IF along with excess or chronic exercise (mostly in the “cardio” range) will probably not work as well. This increases demands for recovery (another kind of stress) and can lead to eventual “burnout” if not managed properly.
A short and intense workout circuit or intervals can do wonders 2-3x a week, and then your attention should be on how you eat (80% of your results are there after all). After that, just go be active however you enjoy in life…or in short “go play”!
I never tried fasting.. I just eat, work hard... And am pretty well.
Keep it up... I am sure soon enough you would get the positive side of it..
Thanks for putting such an awesome effort.
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