Make a smart start to Intermittent Fasting
Intermittent Fasting (IF) is a fashionable weight loss method. Check out this article for the benefits, risks and factors that determine whether you'll likely have a positive or negative experience. If you decide to experiment with IF there are three methods to weigh up.
Choose your method
The three most popular methods of IF are:
* The 16/8 method - Skip breakfast and restrict your eating window to 8 hours
* Eat/stop/eat - Fast for 24 hours once or twice a week
* The 5:2 diet - Consume just 500-600 calories on two non-consecutive days of the week, eat normally on the other days
Choose your pace
It's a good idea to build up to to your chosen IF method. For example, if you're more relaxed on Sunday nights then that could be a good night to begin before the craziness of the week starts. Early to bed on Sunday, try one one day of your chosen method and then try again the following week if it seemed to work.
Focus on your foundation habits
The success of IF will depend on whether your body identifies it as a positive or negative stress. You're more likely to achieve good adaptations if your sleep, stress, hydration and nutrients are supporting your body's resilience. You may also need to lighten your exercise regime as your body adapts. It could be an opportunity to focus on flexibility rather than pursue ambitious cardio or strength goals.
Record your progress
It can be difficult to remember what you did and what the results were. This is particularly true when starting an IF regime with the initial side effect of fuzzy-mindedness. Keep a diary to record what you did, how you felt and how your body changed over time. Some negative effects are to be expected during the settling in period. But if you're still suffering without benefit three weeks later then you might need to consider whether IF is right for you.
There are many different ways to achieve the body and mindset you want. IF can be a great tool in the toolbox, give it a go and see if it's a fit.
Choose your method
The three most popular methods of IF are:
* The 16/8 method - Skip breakfast and restrict your eating window to 8 hours
* Eat/stop/eat - Fast for 24 hours once or twice a week
* The 5:2 diet - Consume just 500-600 calories on two non-consecutive days of the week, eat normally on the other days
Choose your pace
It's a good idea to build up to to your chosen IF method. For example, if you're more relaxed on Sunday nights then that could be a good night to begin before the craziness of the week starts. Early to bed on Sunday, try one one day of your chosen method and then try again the following week if it seemed to work.
Focus on your foundation habits
The success of IF will depend on whether your body identifies it as a positive or negative stress. You're more likely to achieve good adaptations if your sleep, stress, hydration and nutrients are supporting your body's resilience. You may also need to lighten your exercise regime as your body adapts. It could be an opportunity to focus on flexibility rather than pursue ambitious cardio or strength goals.
Record your progress
It can be difficult to remember what you did and what the results were. This is particularly true when starting an IF regime with the initial side effect of fuzzy-mindedness. Keep a diary to record what you did, how you felt and how your body changed over time. Some negative effects are to be expected during the settling in period. But if you're still suffering without benefit three weeks later then you might need to consider whether IF is right for you.
There are many different ways to achieve the body and mindset you want. IF can be a great tool in the toolbox, give it a go and see if it's a fit.