I know you have heard of Intermittent Fasting by now, Dr. Oz has even been talking about it recently. Dr. Oz thinks in 2020 we should just cancel breakfast completely and all take up fasting. But, Intermittent Fasting can be more than just giving up breakfast. There's a few things you should know though before you jump into this new craze!
There has been quite a bit of research regarding intermittent fasting. Multiple questions have risen on if
it is healthy, or if it is just another fad diet. There are several different ways to start the intermittent
fasting diet. If you do decide to do it, then there are several things that you need to know.
First is the fact that most people associate intermittent fasting with eating in an 8-hour window 8:16 and
fasting for 16 hours per day. Fasting can be 12:12, 10:14, 8:16, 6:18, or any amount of time you wish to
go without eating with the remainder of the 24-hour day as the consumption time. This may be
extremely challenging for a lot of people, especially at first. Things that should be considered, are that
your breaking of the fast, starts the timer for your consumption. When you eat your last bit of food for
the day, is when the fasting begins. If you start eating at 7am, and you are on an 8:16 ratio, then the last
time you can eat anything for the day is 3pm.
One of the next most important things to know is the short-term effects of the diet. Some of these
effects are changes in mood, extreme hunger, binge eating behaviors, anger, fatigue, low energy, and
confusion. Many different reasons for this exist; but most of them are psychological. Knowing that you
are restricted on eating, leads to thoughts of food crossing your mind, and affecting your thought
process. Knowing that you cannot eat, or that you are calorie restricted in certain times, leads to
frustration or anger as your body works to process the changes that you are forcing upon it. As your
body works through the initial weeks of the dietary change, the metabolism makes the change very
difficult for some.
As the consumption window opens, it is very easy for those that are not careful, to
overeat in order to make up for the times that they had not been able to do so.
Recommendations for beginning the intermittent fasting diet are to start slow and then work as your
body adjusts to a stricter diet. By starting with a 12-hour fasting period, and introducing your body to it,
then you can find the time that is optimal to start the ending of your fast in the mornings.
After fasting this time period for a month, work to increase the amount of time that you are fasting to figure out
what works best for your schedule and body.
Some of the long-term effects of the diet are reduced appetite, increased insulin response, and overall
weight loss if you can pair the intermittent fasting with a well-rounded diet plan.
Other key questions that are brought up regarding intermittent fasting are:
Can I eat whatever I want?
Can I still workout?
Do I have to do this forever?
Can I fast if I am diabetic?
While you can eat whatever you want, unless restricted for other health reasons, it is best to follow a
While you can still workout, it will be difficult to predict how your body’s energy
levels will react, especially at first. It is recommended that all efforts are made to continue with the
normal habits of your daily life as you begin intermittent fasting. While it may not be feasible to
complete this diet daily; some research shows that if you fast two days a week, it can work to provide
slight health benefits. This diet program is not recommended for diabetics, type 1 or 2. The prolonged
periods of time that your body is needing nutrients can be detrimental, dangerous, and potentially
Before starting an intermittent fasting diet, it is important to consult a doctor or registered dietician to
ensure that you can live healthily.
Have you ever tried IF or are you planning on adding fasting to your routine? Let me know in the comments!