What is Intermittent Fasting?
From Your Definitive Guide to Intermittent Fasting:
“The dreaded idea of ‘eating less’ to lose weight can seem almost impossible for many people, especially if you are a foodie or an avid socialiser! Intermittent fasting (IF) is the ‘diet’ that allows you to not deprive yourself or cut out whole food groups that you love. At SuperFastDiet we prefer to call it an unbreakable, part-time diet that will soon turn into a lifestyle. No, you don’t have to restrict yourself each and every day, making socialising and simply enjoying food that you eat each day that much harder.
Instead, with intermittent fasting you only diet on certain days or during certain hours, meaning the rest of the week you can eat as normal. Of course, the word ‘normal’ needs to be explained. Each person’s way of eating and enjoying food is different, but by this, we mean about 1800–2000 calories for a woman and 2200–2400 calories for a man. It means you are able to not be so strict with yourself. You’re able to go out for dinner and not have to think about whether to have a wine or a dessert — enjoy both!”
From What is Intermittent Fasting? Here’s What You Need to Know, According to a Nutritionist:
“Intermittent fasting generally describes a simple concept: You can eat pretty much whatever you want, but only during a specific period of time. There are few common schedules that IF proponents follow, according to the Journal of the Academy of Nutrition and Dietetics:
Time-restricted fasting: This schedule, which includes the popular 16:8 method, has you fasting for about 16 hours per day and eating within an eight-hour window. Most people do this by starting their fast at night, skipping breakfast, and eating their first meal around lunchtime. That gives them another seven or so hours to feed themselves until tomorrow.
Modified fasting: This option, commonly known as the 5:2 diet, allows you to eat about 25% of your recommended calorie needs on two fasting days each week and eat without restriction on the other five days.
Alternate fasting: In this less regimented style, you switch between periods of consuming zero-calorie beverages and actual eating. Some fans follow a high-fat or ketogenic diet on their days off from fasting. The fasts can end after less than 12 hours, while others can stretch as long as a full week! The Eat-Stop-Eat method, for example, calls for a 24-hour fast once or twice a week.”
From The Complete Intermittent Fasting Guide for Beginners:
We’re going to talk about biology for a second, then explain what it means.
“When you eat, a lot happens in your body:
- Depending on what you’ve eaten, your blood glucose (sugar) levels will rise.
- Your pancreas produces a hormone called insulin.
- Insulin tells your cells to fuel up on glucose as your gut breaks down your food.
- Your body releases hormones like cholecystokinin (CCK) and leptin, which signal when you’re full.
However, when you eat a lot of carbs and sugar, ignore your body’s “I’m full!” signals and eat frequently without burning off all that energy, your body struggles to keep up. Your pancreas has to work overtime, and any extra glucose gets stored as body fat.
Over time, those factors can increase your risk of weight gain, insulin resistance and diseases like diabetes and cancer. Yikes.
Intermittent fasting gives your body time to reset. When you take a break between meals, your glucose levels remain stable, your insulin levels drop and your body has a chance to clean up shop — all of which can support major benefits like weight management and longevity.”
