Intermittent Fasting 101: How To Start and Succeed With Intermittent Fasting

Intermittent Fasting

Imagine this: Accelerated fat loss without exercise.
Of course, we’d all jump at the chance to have a leaner, slimmer physique, without slaving away at the gym.

But get this…your health improves dramatically too, without trying.
Insulin levels drop effortlessly, reducing your risk of diabetes.

Your cognition sharpens as well, staving away dementia.
It all seems too good to be true–but in this case, it’s reality.

It’s called intermittent fasting, and in this report you’ll learn why it’s a game changer regardless of your diet or fitness goals.

History of Intermittent Fasting

Fasting in itself isn’t anything new. It’s a practice as old as organized religion, used as a means of spiritual awakening. Roman Catholics famously abstained from food prior to receiving the Eucharist in the early 21st century, with many more forgoing certain foods during Lent. Other religions, such as Buddhism and Hinduism, practice it frequently alongside meditation or prayer.

Intermittent fasting, however, is a recent phenomenon, with no spiritual ties. Interest first peaked in 2012, with the release of Eat, Fast, and Live Longer, a documentary focusing on alternate-day fasting.

Hosted by BBC presenter and journalist Michael Mosley, he explored the scientific benefits of fasting–and experimented with it himself to explore its potential benefits.

For two days per week he ate 500 calories daily, containing meager portions of scrambled egg, vegetables, and grilled fish. He ate whatever he desired during the remaining five days, however–and, surprisingly, he didn’t feel the urge to gorge.

Five weeks later, a health analysis revealed the following…

  • He lost nearly 14 pounds by only counting calories two days per week.
  • Cholesterol readings greatly improved, lowering his risk of heart disease and atherosclerosis.
  • Glucose readings stabilized, reducing his risk of diabetes.

Even more remarkably, research showed over the long-term, his risk of cancer would decrease too. That’s because this diet helped lower several risk factors associated with cancer, such as obesity, poor glucose control, and metabolic syndrome.

However, intermittent fasting didn’t have a name yet. That would take a few more years, when a group of fitness gurus came up with a simpler fasting method, called the 16:8 method.

#1 Fat Loss Trick [Try This Tonight]

I’m sure you’re more than excited to try out Intermittent Fasting for yourself, having grabbed this report and hearing about all the people dropping weight fast with I.F..

You also may have already heard that I.F. works EVEN BETTER when combined with The Ketogenic Diet. As popular as Keto has become, you might already be on a Keto diet, or considering one right now.

But what you probably don’t hear is that most folks also can’t stay on Keto for very long because they are forced to stop eating their favorite carbs like pasta, bread, rice and fruits, so they end up putting all the weight they lost back on (and sometimes even more!). It’s such a shame they didn’t know about this 1 sneaky fasting trick that allows you to not only eat carbs on Keto… but actually speeds up your fat loss by boosting key fat loss hormones, and allows you to stick with keto so you keep the weight off. It’s really quite simple, but you have to be strategic… go here now to avoid making this one big mistake for faster and lasting fat loss:

Drop up to 10lbs in the next 10 days with this ‘metabolic fasting’ trick

The Power of 16:8

Though alternate day fasting boasted serious health benefits, there was one catch…not everyone could do it.

Fasting twice per week just didn’t gel with busy lifestyles, which require constant fuel for energy. Over time, the fatigue became too much, and people lost interest in the method.

That was until 2013, where several fitness gurus developed an easier, more sustainable diet plan, which they dubbed intermittent fasting.

So how does 16:8 work?

Simple: You fast for 16 hours per day, followed by an 8 hour eating window

For example, some people choose a fasting window of 8 PM to noon. During the following 8 hours, they try to eat a variety of nutritious, calorie-dense foods and beverages. This can include any types of foods, from whole grains to vegetables to smoothies rich in fat and protein.

Then, at 8 PM, they begin consuming non-caloric beverages only, beginning the fasting process again.

Though not as rigorous as the alternate fasting method, they discovered similar benefits, including improved glucose control and healthier cholesterol readings. They also found that their clients shed more body fat and weight. They slimmed down faster, looked leaner, and easily gained muscle mass. It seemed all too good to be true.

So why exactly does it work so well?

Why Intermittent Fasting Works

Unlike traditional diets, with Intermittent Fasting, you’re not constantly eating. Think of it as a break from eating. By doing so, your body enters a temporary fasting period…but here’s where the interesting part comes in.

As you fast, your body searches for energy to use as fuel, which typically comes from calories. Calories are an easily accessible source. Your body especially enjoys calories from sugar, as it’s easy to break down and deliver to cells.

But when you’re in a fasted state, calories are hard to come by–and therefore, your body needs to find a different way to harvest energy.

Enter your fat cells.

The amount of fat cells we have never change. Instead, as we lose weight, these cells shrink, taking up less space in the body. Think of it as tiny storehouses of energy, as fat contains more calories overall, used by the body when food isn’t available.

As you fast, your body extracts energy from these fat cells, causing it to shrink over time. This lowers your overall body fat, leading to a leaner, thinner appearance.

At the same time, it also uses less insulin, a type of hormone. When food is digested, the pancreas releases it to counteract rising blood sugar levels, preventing high blood sugar (hyperglycemia). It does this by entering the bloodstream, where it searches for any sugar and attaches itself to them.

At the same time, it also acts a signal for cells, alerting them that sugar (as energy) is ready to be absorbed.

However, if we eat too often, we may struggle to produce enough insulin to scavenge free-roaming sugar. This causes blood sugar levels to rise abnormally, harming the pancreas.

If that wasn’t bad enough, this isn’t the only hormone affected. When blood sugar levels spike, it affects ghrelin and leptin, two types of hunger hormones. While ghrelin makes you hungrier, leptin promotes satiety. Here’s the kicker: As blood sugar levels rise, ghrelin levels increase, making you hungrier. Of course, eating more food equals more calories and sugar, puttng an even bigger strain on your pancreas.

When you fast, however, your body doesn’t need to keep up to produce more insulin. Ghrelin levels normalize. You’ll feel less hungry–and experience fewer cravings that can lead to weight gain. At the same time, your body works harder to retrieve energy from fat cells, shrinking them. As a result, you’ll look thinner and have fewer cravings.

And all you have to do is change when you eat. 

Health Benefits Of Intermittent Fasting

It’s true: Through intermittent fasting, you’ll lose weight more efficiently.But this isn’t the only reason why dietitians love it so much. Here are even more reasons (scientifically proven!) why intermittent fasting is superior.

A Longer, Healthier Life

Here’s something interesting about IF. When you fast regularly, it may lower something called insulin-like growth factor-1, or IGF-1. It specifically controls the growth hormone, which peaks when you hit puberty. It helps you grow-sometimes by a lot, if you have the right genetic profile.

But as you age, IGF-1 can cause other things to grow too–such as tumors, cancerous cells, and certain diseases, such as type 2 diabetes.
Animal research shows that fasting is correlated with lower IGF-1 levels, and consequently fewer diseases. Animals on calorie-restricted diets live longer too. In one study, rats who fasted every other day lived 83 percent longer compared to rats that did not fast.

An Anti-Cancer Powerhouse

For the short-term, intermittent fasting could have a profound impact on cancer. As explained in the previous section, fasting helps lower IGF-1, which can trigger health problems as you age. Research also shows this helps slow tumor development as well, which could prevent cancer cells from spreading.

Additional research shows it could help people going through chemotherapy as well. In a 2010 study published in Cell Cycle, cancer patients who fasted experienced fewer side effects associated with chemotherapy, including nausea, vomiting, diarrhea, and fatigue.

As a complement to chemotherapy, its effects cannot be understated. Its side effects can easily overwhelm many people–yet IF could ease some suffering.

It Prevents Heart Disease

Intermittent disease can also improve heart health, and in turn, reduce the risk of heart disease.

Here’s why. According to animal research, intermittent fasting improves several health markers, including blood pressure, total cholesterol, triglyceride levels, inflammation, and blood sugar levels. Together, this helps prevent heart disease, which commonly develops as people age.

In addition, it could also lower the risk of stroke or heart attack, which are both triggered by poor heart markers, such as the ones mentioned above.

It Improves Alzheimer’s Disease

Its effects on Alzheimer’s disease cannot be understated. Research shows intermittent fasting is excellent for brain health–and although it falls short of curing it, its effects on poor cognition are profound.

In a 2018 study on rats, researchers found that it protected against several metabolic changes caused by Alzheimer’s disease, including insulin resistance, poor cognition, and fat gain. Other research shows short-term fasts, such as IF, have a significant impact on Alzheimer’s disease symptoms.

But why? Researchers credit it to brain-derived neurotrophic factor, or BDNF, a type of brain hormone.

BDNF is most active in areas of the brain critical to learning and memory, including the hippocampus. When it increases, cognition improves, something which greatly improves long-term memory.

They also hypothesize it may protect against amyloid beta toxicity, which often precedes Alzheimer’s disease.

It Prevents Diabetes

Insulin resistance leads to type 2 diabetes–it’s a proven fact. But IF’s effects on insulin resistance are truly remarkable.

A 2014 review published in Translational Research found that IF improved insulin resistance dramatically, helping it function more optimally. It also lowered fasting insulin readings by up to 31%. Together, both of these factors indicate a significantly lower risk of diabetes.

If you have a family history of the disease, or are at risk yourself, IF could make a difference.

#1 Fat Loss Trick [Try This Tonight]

I’m sure you’re more than excited to try out Intermittent Fasting for yourself, having grabbed this report and hearing about all the people dropping weight fast with I.F..

You also may have already heard that I.F. works EVEN BETTER when combined with The Ketogenic Diet. As popular as Keto has become, you might already be on a Keto diet, or considering one right now.

But what you probably don’t hear is that most folks also can’t stay on Keto for very long because they are forced to stop eating their favorite carbs like pasta, bread, rice and fruits, so they end up putting all the weight they lost back on (and sometimes even more!). It’s such a shame they didn’t know about this 1 sneaky keto trick that allows you to not only eat carbs on Keto… but actually speeds up your fat loss by boosting key fat loss hormones, and allows you to stick with keto so you keep the weight off. It’s really quite simple, but you have to be strategic… go here now to avoid making this one big mistake for faster and lasting fat loss:

Drop up to 10lbs in the next 10 days with this ‘metabolic fasting’ trick

But Isn’t Fasting Bad For You?

Now, you’re probably thinking: Isn’t fasting unpleasant? After all, you’re spending at least 16 hours without food; you’d at least experience some serious hunger pangs.

And you’re right. When you first start IF, you’re not going to feel good.
If you’re used to eating at least 3 meals per day, making the switch to a fasting lifestyle can take time to adjust to. Your body expects food at regular intervals.

During the first week of fasting, you’ll probably experience…

  • Serious cravings. It’s not uncommon to have vivid fantasies about your favorite binge foods while fasting. It’s your body’s way of saying it needs calories to use as energy.
  • Some lightheadedness. Remember, blood sugar levels rise with frequent eating. Suddenly switching to IF leads to less sugar in your bloodstream–and, as a result, you may feel lightheaded. This is a sign your blood sugar levels are lower than usual.
  • Dehydration, if you’re not careful. Some people forget to drink when they’re avoiding food, which can lead to dehydration. Staying hydrated is important for increasing alertness, however, as well as improving your overall health.

In addition, drinking hot low-calorie liquids, such as tea, can help promote satiety when you’re not eating, so make sure to drink up.

  • Temporary mood changes. Appetite and mood are related, so if you’re suddenly not eating at regular intervals, expect mood changes. Feeling irritable or angry are common feelings. To alleviate them, make sure to find ways to de-stress, such as taking a warm bath, meditating, or gettng enough sleep. Self-care is important when transitioning to any new lifestyle habit.

Now all of this probably sounds unappealing. But chin up: Most people report feeling better after a week or so. As the body adjusts to your new routine, you’ll experience a renewed sense of energy and focus. Many people report feeling happier, optimistic, and more motivated to tackle on the day’s obstacles.

You’ll also notice something even more remarkable–cravings and hunger simply disappear.

That’s because you’ve successfully retrained your body to retrieve energy (or calories) from alternative sources while you fast.

In this case, that’s your fat cells, which are rich in energy stores. Instead of scavenging energy from free-flowing sugar in your blood, it draws from fat cells to provide a slower, more sustainable type of energy. And, as a result, these cells shrink, making you smaller.

Types of Intermittent Fasting

No diet is one size fits all–and intermittent fasting in no exception.
Since 2012, numerous intermittent fasting plans have been developed to fit specific dietary and lifestyle needs. 16:8 isn’t the only method (though it certainly is the most popular).

Let’s go over the other types of intermittent fasting, and why they could benefit you.

1. 24 hour fasting. Brad Pilon, author of Eat Stop Eat, first wrote about this unorthodox method back in 2007, 5 years before intermittent fasting was popularized. Though it received criticism at the time, the book is lauded now for its no-nonsense approach to intermittent fasting.

The goal? Simply fast for 24 hours–and then eat one meal. Repeat once or twice per week.

Admittedly, it’s definitely not easy for beginners as the fasting period is difficult to get through at first. It’s incredibly simple, however, and the freedom to eat without counting calories is appealing.

2. Warrior fasting. Based on The Warrior Diet by Ori Hofmekler, the goal is to mimic the diet of the ancient Spartans and Romans, who mostly ate during the evening. During the day, they stayed physically active, having no time to eat a substantial meal.

The fasting window is still lengthy here–expect to avoid food for 20 hours minimum. Then, after the period is over, gorge on food for the remaining 4 hours. Ideally, you want to eat food rich in carbohydrates and protein, again copying what the Spartans and Romans traditionally ate.

3. The 5:2 diet. This diet initially popularized intermittent fasting in 2012, and it’s still incredibly popular. The premise: Eat 500-600 calories two days a week, followed by 5 days of unrestricted eating. Though it isn’t fasting in the strictest sense–you’re never deprived of food–it does produce similar health benefits. Expect improved cholesterol, blood sugar, and triglyceride readings with continued use. Beginners love this diet as it’s easier to transition to and has no required fasting window.

4. Alternate-day fasting. This form of IF is extreme, and definitely taxing on the body. This diet is best for people already acquainted with IF and want a serious boost in weight loss. As a bonus, studies on animals have used this type of fasting method and have shown serious health benefits, such as a longer lifespan and a reduced risk of chronic disease.

To do it, simply abstain from food and high-calorie beverages during fasting days. On feeding days, simply eat as you normally would. Focusing on nutritious foods is highly recommended, as no nutrients are consumed multiple days a week.

5. OMAD. Short for “one meal a day,” this plan is less extreme than alternate-day fasting, but definitely not ideal for beginners. Expect to stick to a fasting window of 23 hours, of which 1 hour is set aside for a daily meal. The good? You get to feast on a lot of food, making you feel full for a long time. On the downside, trying to meet all of your caloric and macronutrient needs is difficult, and takes extensive planning to get right.

6. Metabolic Fasting. Most people love 16:8 as it’s more manageable compared to day-long fasts. Most people skip either breakfast or dinner, gradually consuming food during a lengthy 8 hour feeding period. You can also adjust the fasting window to fit your own lifestyle.

You’ll still reap the rewards associated with long-term fasting as well–expect lower blood sugar readings, improved health markers, and lower body fat to start.

Metabolic Fasting is my personal invention combining the 16/8 method with a metabolism focused diet. 

I’ve put together a Metabolic Fasting FAQ here.

Pros of Intermittent Fasting

To recap, let’s discuss why intermittent fasting is so good for you.
We’ve already covered how intermittent fasting lowers your risk of Alzheimer’s disease, heart disease, and cancer, helping you live a longer, healthier life. It may even keep your blood sugar under control, reducing the risk of type 2 diabetes.

But there are a plethora of other benefits that people love with this diet–and they’re not necessarily scientific.

For starters, most people don’t need to count calories with IF. That’s because fasting–especially if you commit to alternate-day fasting or the 5:2 method-creates a significant caloric deficit, making calorie restriction unnecessary.

So, for instance, if you try alternate fasting, you’re already at a calorie deficit of 6,000 calories, if you need 2,000 calories per day. Even if you eat 2,000 calories on feeding days, you’re still consuming around 1,100 calories as a weekly average. That’s low–and in fact, you could stand to eat more calories.

Who doesn’t fantasize about not counting calories? After dieting for so long, everyone gets tired of the obsessive counting.

But that’s not all. Here are 4 other reasons why intermittent fasting is good:

1. It promotes autophagy. This is the process where your body clears away damaged cells while creating newer ones. Think of it as an automated disk cleanup. By doing so, it helps strengthen your body’s defenses against bacteria. 

2. It energizes cells. Research shows that short-term fasting helps mitochondrial networks work optimally, allowing cells to work faster. Mitochondria are the powerhouses of cells–it plays a direct role in cell metabolism and energy. Without it, it’s like running a car on empty.

By fasting regularly, you’re ensuring these cell components are working at max speed, strengthening cells associated with immunity. Theoretically, you may notice yourself getting sicker less often. That’s why mitochondria are so important.

3. There are no food restrictions. Unlike other diets, you’re allowed to eat whatever you want. Of course, this isn’t a license to gorge on junk food, as these foods are loaded with sugar, fat, and empty calories, which over the long term can cause malnourishment. But if you want to indulge in your favorite treats on occasion, it’s all fair game. Pizza, ice cream, and burgers are always allowed, even with extra cheese!

4. You’ll spend less time thinking about food. Remember diet gurus insisting on 6 meals a day to “boost the metabolism?” Now research shows that’s a myth–and in fact, there are more metabolic benefits to eating fewer meals.

Spending so much time preparing meals can take its toll too; after all, who wants to spend hours preparing 30 individual meals for the upcoming week?

With intermittent fasting, there’s less meal prep involved. If you’re a working mom, dad, or just knee-deep in work, this frees up more time for other activities.

#1 Fat Loss Trick [Try This Tonight]

I’m sure you’re more than excited to try out Intermittent Fasting for yourself, having grabbed this report and hearing about all the people dropping weight fast with I.F..

You also may have already heard that I.F. works EVEN BETTER when combined with The Ketogenic Diet. As popular as Keto has become, you might already be on a Keto diet, or considering one right now.

But what you probably don’t hear is that most folks also can’t stay on Keto for very long because they are forced to stop eating their favorite carbs like pasta, bread, rice and fruits, so they end up putting all the weight they lost back on (and sometimes even more!). It’s such a shame they didn’t know about this 1 sneaky keto trick that allows you to not only eat carbs on Keto… but actually speeds up your fat loss by boosting key fat loss hormones, and allows you to stick with keto so you keep the weight off. It’s really quite simple, but you have to be strategic… go here now to avoid making this one big mistake for faster and lasting fat loss:

Drop up to 10lbs in the next 10 days with this ‘metabolic fasting’ trick

Cons of Intermittent Fasting

Of course, there are cons to this diet plan. That goes for every plan–there’s no such thing as a one-size-fits-all-diet.

So is intermittent fasting good for you? Before committing to it, here are 3 cons to consider first.

1. Ask yourself: Do you have disordered eating? If so, this diet isn’t for you.
Intermittent fasting focuses on going long periods without eating food or calories, something which can trigger disordered eating habits for people at risk. In some cases, it could lead to a full blown eating disorder.

It’s not easy to spot if you have disordered eating habits. Here are 4 signs to watch out for:

  • Breaking a fast causes anxiety. Intermittent fasting isn’t just about avoiding food; instead, it’s structured to time food intake at certain intervals. If eating food stresses you out, this diet could make it worse.
  • You try restricting more. Intermittent fasting already creates a big caloric deficit, making restricting pointless. But if you find yourself whittling down your intake from 2000 calories to 1200 calories, 900 calories, or even lower, this is a warning sign your relationship with food is disordered.
  • You use fasting as punishment for bad eating habits. Truth be told, we all have bad days. But if you constantly fast as punishment for eating too much food, this is disordered behavior. In fact, many full-blown anorexics and bulimics use it as purging method to get rid of excess calories.
  • You continue fasting or reducing your intake despite feeling bad. Intermittent fasting shouldn’t feel bad; instead, it should boost your physical and mental health. But if you feel tired, shaky, and can’t sleep after months of restrictive eating habits, it’s a sign this diet has gone too far.

While intermittent fasting itself does not cause disordered eating or eating disorders, it can be triggering for those already at risk. A good, healthy relationship with food is a must before starting this plan.

2. If you’re diabetic or hypoglycemic, this diet isn’t for you. Intermittent fasting has a massive impact on blood sugar–which, for diabetes prevention, is a good thing. If you already have diabetes or hypoglycemia, however, this can cause blood sugar levels to drop to dangerous levels. Your best bet? Stick to a sensible eating program instead, as provided by your local healthcare provider.

3. This diet isn’t safe if you’re pregnant. Restrictive diets overall aren’t good for people who are expecting, as the growing fetus needs extra nutrition to grow. Remember, intermittent fasting creates a massive caloric deficit–it’s good for extreme weight loss. But when you go on a diet, so does your baby, who needs vital nutrients to grow.

If you’re not convinced yet, here’s another reason why you should avoid it. According to a recent study, pregnant mothers who did not consume enough calories during pregnancy gave birth to children who faced a higher risk of childhood obesity. That’s right–by eating less, you could set up your child for a lifetime of weight problems.

Bottom line: Don’t diet when you’re eating for two.

Tips for Succeeding With Intermittent Fasting

Now that we’ve covered why intermittent fasting is superior, let’s get into how to optimize this diet.

For fasting novices, it’s not easy going without food for 16 hours to start (at the minimum). Hunger pangs are intense–and most people don’t have the willpower to abstain.

For an easier transition, here’s what works best.

1. Stay busy during fasting hours. One trigger of overeating is idleness–basically, vegging out on the couch or any sort of sedentary activity. This causes our minds to wander, from current events of the day to your grumbling, angry stomach. It wants food now, and once it starts, it’s hard to ignore.

Keeping your body or mind busy is crucial during these periods. To occupy yourself, find something that takes a moderate amount concentration to do.

Taking care of chores is one option, as well as going outside for a walk. Remember, staying busy is key.

2. Fill up with warm, low-calorie beverages. Drinking a few cups of green tea or coffee helps reduce hunger temporarily, improving mood levels. Caffeine can also provide a mild energy boost for days when you’re feeling sluggish–it’s natural and effective!

3. Don’t break your fast with sugary, low-quality foods. The temptation to eat candy, chips, or pizza is strong for some people, but resist the urge. Sugar spikes blood sugar, causing ghrelin levels to rise which increase hunger.

These foods lack the proper nutrition dieters need as well. Protein needs are higher to sustain muscle mass; other micronutrients help with optimizing fat-burning components. When you eat junk food, you’re not getting the proper nutri6on necessary for healthy weight loss. As a rule of thumb, 80 percent of your intake should consist of clean foods.

Conclusion

Now we’ve covered everything you need to know about intermittent fasting–the good, the bad, and why you should consider it.

Ready to make the plunge? Then make sure to ease into it first, as this diet isn’t beginner-friendly. The rewards you’ll reap from them are immense, however, including a lower risk of cancer, diabetes, and even Alzheimer’s disease. A slimmer physique is only the tip of the iceberg.

#1 Fat Loss Trick [Try This Tonight]

I’m sure you’re more than excited to try out Intermittent Fasting for yourself, having grabbed this report and hearing about all the people dropping weight fast with I.F..

You also may have already heard that I.F. works EVEN BETTER when combined with The Ketogenic Diet. As popular as Keto has become, you might already be on a Keto diet, or considering one right now.

But what you probably don’t hear is that most folks also can’t stay on Keto for very long because they are forced to stop eating their favorite carbs like pasta, bread, rice and fruits, so they end up putting all the weight they lost back on (and sometimes even more!). It’s such a shame they didn’t know about this 1 sneaky keto trick that allows you to not only eat carbs on Keto… but actually speeds up your fat loss by boosting key fat loss hormones, and allows you to stick with keto so you keep the weight off. It’s really quite simple, but you have to be strategic… go here now to avoid making this one big mistake for faster and lasting fat loss:

Drop up to 10lbs in the next 10 days with this ‘metabolic fasting’ trick

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