Episode 4: Intermittent Fasting Part 3
Intermittent Fasting: Part 3
In the last two episodes, we talked about the science behind intermittent fasting—how it works in our body and how it affects our system. We also talked about its benefits, the different studies showing how it can improve our overall health, and the diseases intermittent fasting could prevent. Now, you might be considering how should you get started on your ‘intermittent fasting’ journey. Curious to find out?
In this episode, we’ll be talking about the basics of intermittent fasting and how you can actually jumpstart your way to a healthier you.
Listen to this episode and learn:
- The different types of fasting and its rate of difficulty
- What the basics of fasting are
- Some side-effects of intermittent fasting to your body and the solutions for it
- What you need to prevent, avoid, or be careful of when fasting
- The right attitude and mindset to have during fasting
- The right way and what to avoid when breaking your fast
The Different Types of Fasting according:
- Alternate day fasting– individual fasts for one day then eats regular meal the following day
- 5:2 diet– individual fasts for 2 days then eats a regular diet for 5 days within the week
The following are time-restricted eating patterns— fasting for a certain number of hours during the day and eating within a small window of time:
- 16/8 diet– individual fasts for 16 hours a day and has an 8-hour window of eating
- 20/4 diet– individual fasts for 20 hours, and eats for 4 hours
What to Remember when Fasting:
- Hunger comes in waves; you are going to be hungry for a certain amount of time and you have to deal with it.
- Ideally, you shouldn’t eat anything in your fast to maintain a clean fast. However, if it can’t be helped, it is advisable to take something that is high in fat.
- Some of the side effects of fasting are foggy feeling, feeling tired, often having headaches.
- Simple solutions to these are having bone broth, bouillon, or adding salt to your food.
- Another side effect is leg cramps. An increased intake of magnesium usually helps.
- Fasting is usually safe, however, a prolonged fast is not advisable unless medically supervised.
- Start small. Build upon it. Always talk to your primary care physician first.
What to Remember when Breaking a Fast:
- Strictly avoid breaking your fast with junk food.
- Keep something healthy, like a salad or a few nuts ready, before you are about to break your fast.
- Eat healthy food. Fasting plus a healthy diet can be very powerful.
- On the other hand, fasting plus junk food negates the effects of fasting.
“Hunger comes in waves, and that’s important.”
“Anything that causes an insulin spike is a strict no-no during a fasting period.”
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