Intermittent Fasting (IF) Benefits - The Ultimate Beginner's Guide

Complete Guide About Intermittent Fasting(IF) Benefits


Are you interested in starting intermittent fasting or maybe you have a family member or friend who is interested in starting it? 


This article will be your complete overview. It will give you everything you need to know to start intermittent fasting.

Intermittent-fasting-for-weight-loss

Intermittent Fasting (IF) Benefits



We will also talk about the different types of fasting:


1. Intermittent fasting

2. Liquid style fasting

3. Prolonged fasting

4. Dry fasting


You need to know, which one is right for you.
It will improve your experience and knowledge.
It's just about making sure you're doing the right kind of fast.

What is Intermittent Fasting(IF)?


"Intermittent fasting is not a diet, intermittent fasting is a meal timing plan. You are focusing on a specific period of time in which you refrain from eating and abstaining from calories and then you have an established period of time in which you consolidate all your food and calories".


So basically you go for an extended period of time you don't eat (fasting Time) and then you enter a period of time in which you are eating (Eating Window).


Let's talk briefly about the benefits of IF:


There are huge physical benefits and that is probably the main reason why people are attracted to intermittent fasting.


1. Physical benefits include drastic fat loss while increasing muscle and also increasing muscle tone by increasing muscle density.

2. Improving vascular function and improving appearance in addition to helping your skin, help your appearance.


3. There are also other benefits, such as nails, hair, all kinds of things simply due to the absorption of nutrients that is produced.


4. Basically, it has physiological function that occur mainly due to the release of catecholamines, adrenaline, norepinephrine that allow your body to take advantage of stored fat and preserve muscle when a prolonged period of time passes.


5. The good thing is that you have many different hormonal functions that prevent you from burning or losing muscle. Then you get all the benefits of fat loss without losing your muscle.

6. Mental benefits: When you are on any type of fasting protocol, you will spend an extended period of time without eating. When you spend a prolonged period without eating, your brain enters a survival mode. Now, this sounds bad, but it's really good. Because when your brain enters survival mode, it focuses very concentrated because it conserves energy so you can concentrate on what you really want. In today's society, it is very difficult to find a true approach, so fasting is very powerful for that. In addition, it also allows you to produce ketone bodies. You may have heard of ketosis before. Our body produces ketones that are a tremendous fuel for the brain.

7. Autophagy: We have cell rejuvenation. Something happens in your body known as autophagy. Autophagy is the process in which old cells are devoured by newer cells and consolidates them into stronger, more powerful and efficient cells. therefore, it makes your skin brighter, live longer and improve all kinds of organic functions.


So, if you combine these, you can see why your friends and family might be pressing you to try intermittent fasting. So let's go ahead and get the details so you can start your fast journey.

How do you start Intermittent Fasting (IF)


Now, this part is quite simple, you just stop eating and you're fast. What you eat before beginning the fast can make a big difference, for example, if you eat something that is richer in fibre, It will put you in a situation where you are a little more satiated. therefore, it is generally recommended to consume a meal rich in fibre before beginning the fast.

Fibre


So if you are going to fast, let's say 10 p.m. at night until next day till 2 p.m. or 4 p.m. The next day at 10 p.m. you may want to have some fibre, maybe some psyllium husk, vegetables that have a little more fibre.


It will allow you to remain satiated for a longer period of time. You will still get all the metabolic benefits, but when it comes to your hunger, you won't get stomach grunts. It will help you a lot.


Fat


It is also recommended to have some fats. Of course, you will digest a little slower, but they will also leave little more fatty acids free in your bloodstream.


So you can produce those ketone bodies. It's really quite simple, you don't have to think about it too much. So a little broccoli with a little coconut oil could be the perfect combination for you.

Now the next thing people like to know is how long should they really fast when they are fasting?


The benefit you are trying to achieve usually depends on the duration of your fast. The shorter fast can get some body composition effects but the longer fast, it will take advantage of the effects of cell rejuvenation.

So, what is generally recommended is that people start with a 16-hour fast, this is known as a 16-8 fast (16 + 8 = 24 hours). Basically, what it means is that you are fasting for 16 hours and then you have a window to eat from 8-4 hours. Similarly:

You are fasting for 18 hours and then you have a 6-3 hours Eating window.

You are fasting for 20 hours and then you have an eating window of 4 hours.

Now most of us are not awake for 24 hours straight. Therefore, the 8-hour feeding period does not necessarily mean that you will eat for the entire 8 hours. If you went to fast for 16 hours, you may be eaten for 4 or 5 of the 8-hour eating window that works perfectly.

It allows you to restrict your calories a little more and get a greater metabolic effect. You see after 16 hours. you start to have an exponential benefit every hour, so 16 hours is where the benefits of fasting really begin.


If you are fasting for less than 16 hours, you are still getting a good benefit, but you are not getting the same type of intermittent fasting benefits that occur in the path of autophagy and actually occur in the path of cell rejuvenation. Again, you don't have to eat during the entire 8-hour feeding period.


The next thing you need to know is what you can consume during your fast?


This is very important because many times, once you start fasting you will start exploring. The things you can really consume without any setback. You can consume black coffee, do not add sweetener or cream. Black coffee itself is very powerful. It actually has some effects to accelerate the process of recycling your cells.

There is actually a study, those published in the journal Cell cycle. They discovered that the polyphenols in coffee, whether decaffeinated or caffeinated, actually encouraged cells to recycle and go through autophagy much more.


Now, in addition, coffee has some caffeine. Believe it or not, caffeine supports your fast. Caffeine not only helps increase fat loss but also supports autophagy. It helps the effects of cell rejuvenation, so black coffee is excellent.


The problem is once you add the sweetener. If it is an artificial sweetener that has no calories or not, it can trigger an insulin response. You can have black tea and green tea simply without sweetener and without cream.

Many people are probably wondering what about bulletproof coffee or bulletproof tea. We are adding coconut oil with butter to our coffee, keep that out of the equation to have a good fast. It shouldn't have incoming calories. It must be just basic tea or basic coffee.


Diet soda may take a while, but the thing is that artificial sweeteners can still trigger a peak of insulin. That insulin peak can ruin your fast just because it triggers a metabolic response.



So if you are going to have a soda, it is recommended to have something sweetened with stevia. At least you get a natural sweetener that is zero calories. You can consume as much water as you want unless you are specifically doing a fast, which we will talk about later.



Some people think that they should consume broth during an intermittent fast. There are specific types of fasting that will allow it.



So it's about your BCAA (branched-chain amino acids) prior to training and things like that. It is not recommended to consume pre-training during a fast.



It is recommended to have the coffee whenever possible. do not consume your BCAA (branched-chain amino acids). BCAAs can actually break your fast, so keep them out of the equation. Honestly, you are going to preserve the muscle because you are in a state of fasting where physiology is working to your advantage.

Now we enter how to break your fast?


There are many different methodologies. It is good to break a fast with some kind of bone broth. When you break the fast with the bone broth, it allows the collagen to help restore the intestine many times. Do not combine a fat with carbohydrates or have carbohydrates and proteins or fats and proteins, but not a mixture of both.

When should you exercise during your fasting period?


Should you exercise when you are fasting or should you exercise after you have broken your fast? Well, here you will know.


Honestly, you can do either, but if you want a little more of a physiological body composition effect or much more then you will train in your fasting state.

Many people like to exercise at the end of their fast. This is very beneficial but it is difficult to do. 


If you exercise at the end of your fast before breaking it, you are more likely to burn the most fat simply because you are already in the depleted part of your fast where your body is already burning fat.



The problem is that you will see a decrease in performance at that time. If you exercise earlier in the day, you still have a lot of strength and endurance from the foods you ate the night before.


You will not be weak by fasting yet to get the benefit of being able to continue working hard without losing the effect of fasting.

Now if you decide to exercise after eating. You will probably discover that your strength is quite high, but one of the things is that you should make sure that you are aware that you first want to digest your food a little.


As soon as you break the fast, all the blood enters your internal organs. It goes to your stomach to help you digest.



If you are going to exercise, you are decreasing that, you are removing the blood from the vital organs and sending it to your extremities to exercise.


This means you are not absorbing nutrients the way you could be if you exercise a little later. just remember that you will get great strength gains, but you will not have much in terms of body composition effects.

Actually, there was a study published in the journal Physiology. They discovered that when you exercise on an empty stomach, you burn significantly more fat.


It is simply because you have small pieces of fat inside your muscle and they are called Intra Maya cell lipids. 



These Intra Maya cell lipids are evacuated from the muscle when you exercise on an empty stomach to leave the muscle and then enter the bloodstream and the body burns them as fuel then the body takes small pieces of fat that are in the muscle, puts them in the bloodstream and burns them, and then the process repeats itself, so fasting and exercise are really a powerful way to burn more fat.

Let's talk about the different types of fastings this will help you to determine which one is for you.


Intermittent fasting


The first is intermittent fasting, which is the basic division of 16 hours and 8 hours or maybe 18-6 or maybe 20-4, depending on what you are doing.

Prolonged fasting


The second type of fasting is called prolonged fasting. Any type of fasting that is a little longer is talking about 24 hours of fasting or maybe 24 or 48 hours a little less.


It has compositional benefits, cell rejuvenation benefits and an exponential amount of mental benefits when it continues these faster.


Believe it or not, the faster you do it, the more acute your mental acuity will be. you actually get sharper as you fast more.



The physiological effects of body composition tend to decrease after 24 to 48 hours, so do not press it for 48 hours unless you do so for a specific reason.



Prolonged fasting is very good to do once a month or once every quarter approximately to get some change.

Liquid style fasting


Now third another type of fasting you can do is a liquid fast. This is where you are still consuming coffee, bone broth and even bulletproof coffee, they are all things that still have calories but are liquid.


You can have a soda but it is not recommended. Therefore, the idea of ​​a liquid fast does not have to do with the metabolic benefit, but with giving your digestive system a rest.

Dry fasting


The last type of fasting is called dry fasting. Dry fasting is where you do not consume food or water and this is extreme. You should only fast as once every three or six months.


Honestly, when it dries quickly, it ends up removing hydrogen from its fat stores to produce what is called molecular water.



It means that your body burns maximum fat because you have to take a portion of the fat to produce water.



Literally, fat contains hydrogen, which means that the hydrogen in fat can combine with the oxygen it breathes to form molecular water.



Therefore, dry fasting is effective for burning fat, but it is not something you want to do more than once every three or six months.

Now let's talk about the difference between fasting for men and women.


Don't pay attention to a lot of mindless and crazy science on YouTube. The reality is that men and women are very similar when it comes to how metabolisms work with fasting.


When it comes to fasting women, the only thing that should concern them a little more is their reproductive system. Her body will send hunger signals much more aggressively.


It is a bit more dangerous due to the lack of a better term for a woman to fast from a survival point of view because she needs to have additional reserves. 



If you are a woman, keep in mind that although the benefits of fasting starts after 16 hours. You can still get some effects by fasting for a shorter period of time. Then maybe it starts at 12 or maybe it starts at 14 hours and continues with it. Of course, fasting is quite simple.


Men do not have a reproduction system as complex as women, so it is a little easier to go ahead and jump to fasting without worries.

Now let's address common concerns.


So now you are almost ready to start fasting to get the most benefits, but there are still a couple of questions.

The first, are you going to lose muscle?


To make sense of this so you don't just think. A study published in a journal of translational medicine showed that intermittent fasting versus not intermittent fasting, but eating the same amount of calories ended up resulting not only in burning more fat but also in building more muscle.


Literally eating the same types of food, the same calories, the same macronutrients: proteins, fats and carbohydrates. 


One group assigned them to a specific window and a group ate them during the course of the day.


It was discovered that the benefits of intermittent fasting in with regard to muscle preservation they are very clear in that study of the Journal of Translational Medicine. 


So do not worry, you will not lose muscle, you will only burn fat. If I had to go ahead and fast for three or four or five days, yes, I could lose some muscle.

The second concern that arises is whether my metabolism will slow down or will it affect my thyroid?


Metabolism is a difficult word. The metabolism is slowing down, it is something that people throw away. It is really a complicated way to explain it.


Your caloric needs will decrease if your calories decrease but your caloric needs will not necessarily decrease. If you go for a fasting period of time. You will not delay your metabolism.

You're totally fine, but the question that comes up a lot is what happens to my thyroid? You see the interesting thing.


There is a study that was published in the Knology magazine in Turkey and this study found that during the fast the time when you are not eating thyroid function would remain the same.



Thyroid precursors would begin to decrease. It means that the production of thyroid hormone would begin to decrease, but the thyroid hormone itself did not decrease. 


It is just a kind of machine that created the thyroid that would begin to decrease, but the moment you ate it, come back immediately.



You see that when you are not eating, your thyroid will slow down, but once you are eating, your metabolisms will rise again.


That is not a fair evaluation, so it is safe to say that, while fasting, you may see a slowdown in your metabolism according to your thyroid standards, but once you are eating, everything is balanced.


Another thing to keep in mind is that the thyroid rejuvenates very quickly. Hypothetically, even if it slowed down, it would work again.


When to take your supplements because some supplements break quickly and others don't?



It is very simple if the supplement you are taking has carbohydrates or calories, it breaks quickly. If the supplement you are taking is a mild gel such as a fish oil pill or an enzyme that will break a fast.


It has a caloric effect that is no different from having oil such as olive or coconut oil. It is recommended that you still try to consolidate them during your feeding window simply because it can be a bit hard for your stomach.

Finally, I want to end with the alcohol.


It is quite interesting. We have to see how the body processes alcohol when you consume a drink. It converts alcohol called acetaldehyde, which is a very toxic substance for your body. 


We all know that alcohol can be hard for the body. Acetaldehyde is so toxic that it jumps ahead of all other foods inside your body.


That means that your body still has to have a metabolic effect and will give priority to alcohol over anything else. One thing that is very important to know is that fat burning occurs in the liver.



If you don't have a functional liver or if your livers don't work well, then you won't burn fat very well.



So if you are asking your liver to prioritize the acetaldehyde of alcohol and ethanol, then it is slowing down the fat burning process so that alcohol definitely breaks down quickly.



It is highly recommended if you are going to consume alcohol, you do it after having absorbed part of your food. So go ahead and break the fast and then a couple of hours later have a little drink and that is a safer bet.


Summary


I hope this summary has given you a solid perspective on what intermittent fasting is and what intermittent fasting is not.


Honestly, it is for everyone who can use intermittent fasting with keto. You can use intermittent fasting with paleo.



It is the proper protocol in which you are eating and not eating fa or specific time period. You should pay attentions toe ide toas when it comes to intermittent fasting or prolonged fasting.



Thanks for reading be sure to share these ideas with family and friends.

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