All You Need To Know About Intermittent Fasting (Tips to Consistency)

Intermittent fasting is a popular and effective way of eating that involves alternating periods of eating and fasting. It has been shown to have various benefits for weight loss, health, and longevity. But how does it work, and how can you stay consistent with it? In this blogpost, we will answer these questions and provide some practical tips to help you succeed with intermittent fasting.

What is intermittent fasting?

Intermittent fasting is not a diet, but rather an eating pattern. It does not tell you what to eat, but when to eat. There are many ways to do intermittent fasting, but they all involve splitting the day or week into eating and fasting windows. During the eating windows, you can eat normally, while during the fasting windows, you either abstain from food completely or limit your calorie intake.

Some of the most common methods of intermittent fasting are:

• 12-hour fast: You fast for 12 hours a day, and eat within a 12-hour window. For example, you can eat from 8 a.m. to 8 p.m., and fast from 8 p.m. to 8 a.m.
• 16:8 fast: You fast for 16 hours a day, and eat within an 8-hour window. For example, you can eat from noon to 8 p.m., and fast from 8 p.m. to noon.
• 5:2 fast: You eat normally for 5 days a week, and fast for 2 days a week. On the fasting days, you can either eat nothing or consume up to 500 calories.
• Alternate-day fast: You alternate between eating and fasting days. On the eating days, you can eat normally, while on the fasting days, you can either eat nothing or consume up to 500 calories.

What are the benefits of intermittent fasting?

Intermittent fasting has been linked to various benefits for weight loss, health, and longevity. Some of the benefits include:

• Weight loss: Intermittent fasting can help you lose weight by reducing your calorie intake and boosting your metabolism. It can also help you preserve muscle mass and burn more fat, especially from the belly area.
• Health: Intermittent fasting can improve your blood sugar, blood pressure, cholesterol, and inflammation levels. It can also enhance your insulin sensitivity, which means your body can use glucose more efficiently and prevent diabetes. It can also protect your brain, heart, and liver from oxidative stress and damage.
• Longevity: Intermittent fasting can activate a process called autophagy, which is the natural cleaning and recycling of your cells. This can help your body get rid of toxins, waste, and damaged components, and prevent diseases such as cancer, Alzheimer’s, and Parkinson’s. It can also modulate your gene expression and hormone levels, which can delay aging and extend your lifespan.

How to stay consistent with intermittent fasting?

Intermittent fasting can be challenging at first, especially if you are used to eating frequently or have a strong appetite. However, with some tips and tricks, you can make it easier and more enjoyable. Here are some tips to help you stay consistent with intermittent fasting:

• Start gradually: If you are new to intermittent fasting, don’t jump into the most extreme methods right away. Start with a shorter fasting window, such as 12 hours, and gradually increase it as you get used to it. You can also start with a less frequent fasting schedule, such as once or twice a week, and build up from there.
• Choose a method that suits you: There is no one-size-fits-all approach to intermittent fasting. You need to find a method that works for your lifestyle, preferences, and goals. For example, if you are a morning person, you might prefer to eat breakfast and skip dinner, while if you are a night owl, you might prefer to eat dinner and skip breakfast. You can also experiment with different methods and see what feels best for you.
• Plan your meals: Planning your meals ahead of time can help you avoid temptation and stick to your eating windows. You can also prepare your meals in advance and store them in the fridge or freezer, so you don’t have to cook when you are hungry. Make sure your meals are balanced and nutritious, and include plenty of protein, fiber, healthy fats, and vegetables. These will keep you full and satisfied, and prevent cravings and overeating.
• Stay hydrated: Drinking enough water is essential for your health and well-being, especially when you are fasting. Water can help you flush out toxins, regulate your body temperature, and prevent dehydration and headaches. It can also help you curb your hunger and appetite, as sometimes thirst can be mistaken for hunger. You can also drink other calorie-free beverages, such as black coffee, green tea, or herbal tea, which can also boost your metabolism and energy levels.
• Keep yourself busy: One of the best ways to distract yourself from hunger and boredom is to keep yourself busy and productive. You can use your fasting time to focus on your work, hobbies, or personal projects, or to learn something new, read a book, or listen to a podcast. You can also do some physical activity, such as walking, jogging, cycling, or yoga, which can improve your mood, circulation, and fitness. However, avoid doing anything too intense or stressful, as this can increase your cortisol levels and make you hungrier.
• Be flexible: Intermittent fasting is not a rigid or strict rule, but rather a guideline and a tool. You don’t have to follow it religiously or perfectly, and you can adjust it according to your needs and circumstances. For example, if you have a special occasion, a social event, or a travel plan, you can skip or shorten your fasting window, and resume it later. The key is to be consistent in the long term, not in the short term. Don’t beat yourself up if you miss a fast or break it early, just get back on track as soon as possible.

The bottom line

Intermittent fasting is a powerful and effective way of eating that can help you lose weight, improve your health, and extend your lifespan. It can also be simple and flexible, as long as you choose a method that suits you, plan your meals, stay hydrated, keep yourself busy, and be flexible. With these tips, you can make intermittent fasting a part of your lifestyle and enjoy its benefits.