Hiya!!
I hope everyone is good and kicking 2025's butt already!
Let's recap from the last post about IF! You can also check out that one here
What Is Intermittent Fasting?
Intermittent fasting (IF) is not a diet in the traditional sense — it’s an eating pattern that alternates between periods of fasting and eating. Instead of focusing on what to eat, IF focuses on when you eat.
The idea is simple: by giving your body extended breaks from food, you allow it to focus on repairing cells, burning fat, and balancing hormones. This isn’t a new concept—our ancestors naturally fasted when food wasn’t available, and it’s even built into many cultural traditions like Ramadan or spiritual fasts.
How Does It Work?
When you eat, your body breaks down food into glucose, which is used for energy. Any unused glucose is stored as glycogen in your liver and muscles or as fat for later use. During fasting, your body taps into those glycogen stores first, and once those are depleted (usually after 12-16 hours), it begins to burn fat for fuel. This process is called metabolic switching.
Fasting also triggers autophagy, where cells clean out damaged components and regenerate. Think of it as a "spring cleaning" for your body.
Benefits of Intermittent Fasting
Weight Loss: By restricting eating windows, you naturally consume fewer calories and boost fat burning.
Improved Insulin Sensitivity: Fasting can lower blood sugar and improve your body's response to insulin.
Enhanced Mental Clarity: Many people report better focus and energy during fasting periods, thanks to stabilized blood sugar and the production of ketones.
Reduced Inflammation: Fasting reduces inflammation markers linked to many chronic diseases.
Longevity: Animal studies suggest that fasting can extend lifespan by improving cellular repair and reducing oxidative stress.
Popular Intermittent Fasting Methods
16/8 Method: Fast for 16 hours and eat within an 8-hour window (e.g., 12 PM–8 PM). This is one of the most popular and sustainable methods.
5:2 Diet: Eat normally for 5 days a week and restrict calories (500-600) for the other 2 days.
Eat-Stop-Eat: Fast for a full 24 hours once or twice a week.
Alternate-Day Fasting: Fast every other day, either completely or with minimal calories.
OMAD (One Meal a Day): Eat all your calories in one meal, fasting for the rest of the day.
Is It Right for You?
While intermittent fasting has a lot of benefits, it’s not for everyone. People with a history of eating disorders, pregnant or breastfeeding women, and those with certain medical conditions should consult a doctor before trying IF.
How to Get Started
Start Small: If you’re new to fasting, extend your overnight fast. For example, if you stop eating at 8 PM, wait until 10 AM to have your first meal the next day. Gradually increase your fasting window.
Stay Hydrated: Drink plenty of water, herbal tea, or black coffee during fasting periods to stay hydrated and curb hunger.
Focus on Quality Food: When you break your fast, choose nutrient-dense foods that keep you full and energized. Think protein, healthy fats, and fibre.
Be Consistent: It takes time for your body to adapt, so don’t give up if it feels challenging at first.
Common Questions
Won’t I lose muscle while fasting?
Not if you’re eating enough protein and staying active. Short-term fasting increases growth hormone, which helps preserve muscle.
What if I feel super hungry?
Hunger comes in waves and often passes if you stay busy. Drinking water or tea can also help.
Can I exercise while fasting?
Absolutely! Fasted workouts can even enhance fat burning. Just listen to your body and don’t overdo it.
Intermittent fasting is about more than just weight loss—it’s a lifestyle change that can improve your health, focus, and relationship with food. If you’re ready to try it, start small, be patient, and remember that consistency is key.
See you on the next one!
Posted Using InLeo Alpha