Intermittent Fasting(IF)!
What is IF? How does one go about it? Can everybody do it? What are the common mistakes to avoid while practicing IF?
Here’s a thread🧵on IF ,we’ll cover everything you need to know about this eating plan,& whether or not it’s right for you
Lets go👇
What is IF? How does one go about it? Can everybody do it? What are the common mistakes to avoid while practicing IF?
Here’s a thread🧵on IF ,we’ll cover everything you need to know about this eating plan,& whether or not it’s right for you
Lets go👇
🔸What is Intermittent fasting?
▪️IF is not a diet, it’s a pattern of eating. An eating pattern that involves cycling between periods of eating &fasting for specific period of time.
▪️IF is not a diet, it’s a pattern of eating. An eating pattern that involves cycling between periods of eating &fasting for specific period of time.
▪️This can vary quite a bit based on the style of IF; in some cases, you may abstain from food altogether for a certain period, while in others, you may cut back on calories or limit your intake to a few specific food groups.
▪️Despite recently emerging into the limelight,IR has actually been around for quite a while
In ancient times,humans practiced fasting when food sources were scarce
Also,people would consume the last meal of the day before sunset because of the lack of electricity/natural light
In ancient times,humans practiced fasting when food sources were scarce
Also,people would consume the last meal of the day before sunset because of the lack of electricity/natural light
▪️And the first meal was right after sunrise.
Doing this gave their body a natural fasting period of 14-16 hours.
So it was not just a way of eating but also living for our ancestors.
Fasting is also central to many religious practices such as Ramadan.
Doing this gave their body a natural fasting period of 14-16 hours.
So it was not just a way of eating but also living for our ancestors.
Fasting is also central to many religious practices such as Ramadan.
🔸How does intermittent fasting work?
Fasting is a very natural phenomenon for all of us. Seven to eight hours of sleep is a period of fasting anyway!
Our body automatically puts us in a state of fasting to allow detoxification.
Fasting is a very natural phenomenon for all of us. Seven to eight hours of sleep is a period of fasting anyway!
Our body automatically puts us in a state of fasting to allow detoxification.
▪️Every human body goes through two phases
🔹An Elimination or Detoxification phase or fasted state
During sleep, our body enters the detoxification phase. Throughout this phase, our body is busy detoxifying, cleaning, repairing, rejuvenating and rebuilding.
🔹An Elimination or Detoxification phase or fasted state
During sleep, our body enters the detoxification phase. Throughout this phase, our body is busy detoxifying, cleaning, repairing, rejuvenating and rebuilding.
🔹Building phase Or Fed state
where our cells are receptive to nutrition. They act like a sponge that is ready to receive nutrition, vitamins, energy and trace minerals.
where our cells are receptive to nutrition. They act like a sponge that is ready to receive nutrition, vitamins, energy and trace minerals.
🔸Here are a few of the most common types of intermittent fasting:
▪️Alternate-Day Fasting: This eating pattern involves fasting every other day. On fast days, you’ll eat either small amount/abstain from food altogether. other days during the week, you can enjoy a normal diet
▪️Alternate-Day Fasting: This eating pattern involves fasting every other day. On fast days, you’ll eat either small amount/abstain from food altogether. other days during the week, you can enjoy a normal diet
▪️16/8 Diet: This type of fasting entails limiting ur food intake to an eight-hour block of time each day. Although u can customise ur IF hrs based on ur own schedule, most people find it easiest to simply stop eating after dinner and skip breakfast the next morning.
▪️5:2 Diet: This diet allows you to follow a normal, healthy diet for five days out of the week. On the remaining two days, you should cut your intake to around 500-600 calories per day.
▪️Eat-Stop-Eat: With this method, you pick one or two non-consecutive days during the week and abstain from eating for 24 hours straight. During the other days, you can eat normally as you would throughout the week.
▪️Weekly Intermittent Fasting
One of the best ways to get started with intermittent fasting is to do it once per week or once per month. This schedule has the advantage of allowing you to eat everyday of the week while still reaping the benefits of fasting for 24 hours.
One of the best ways to get started with intermittent fasting is to do it once per week or once per month. This schedule has the advantage of allowing you to eat everyday of the week while still reaping the benefits of fasting for 24 hours.
It’s also less likely that you’ll lose weight because you are only cutting out two meals per week. So, if you’re looking to bulk up or keep weight on, then this is a great option.
▪️Circadian Rhythm Fasting
Your natural body clock is synchronised with ur external environment through cues like exposure to light&the timing of ur meals
This means that u eat during the daylight hrs,within a window of 12 hrs/less&fast for the remaining 12 or more hrs each day
Your natural body clock is synchronised with ur external environment through cues like exposure to light&the timing of ur meals
This means that u eat during the daylight hrs,within a window of 12 hrs/less&fast for the remaining 12 or more hrs each day
The aim is to make breakfast and lunch your larger meals and dinner your smaller meal of the day
It may help those who are trying to cut down evening or late-night snacking and require some boundaries to help break the habit,
It may help those who are trying to cut down evening or late-night snacking and require some boundaries to help break the habit,
Dos And Don’ts of Intermittent Fasting
▪️Do’s
🔹Timings: Set the timings, eating patterns, and hours of fasting according to what suits you&your lifestyle.
🔹Eat clean but a well-balanced diet during your eating window.
▪️Do’s
🔹Timings: Set the timings, eating patterns, and hours of fasting according to what suits you&your lifestyle.
🔹Eat clean but a well-balanced diet during your eating window.
🔹Transition Slowly
Make sure ur not going into IF without planning ahead of time,&without really researching different IF protocols. transition into it slowly, such as doing the 16/8 protocol a couple days a week instead of every day, or trying to fast just 12 hours at first.
Make sure ur not going into IF without planning ahead of time,&without really researching different IF protocols. transition into it slowly, such as doing the 16/8 protocol a couple days a week instead of every day, or trying to fast just 12 hours at first.
🔹Stay hydrated
It’s vital that you remember to drink plenty of water while you are fasting to avoid dehydration.
Use your phone alert to remind you to drink a glass of water every hour or so. Water also dulls hunger so that’s an added bonus.
It’s vital that you remember to drink plenty of water while you are fasting to avoid dehydration.
Use your phone alert to remind you to drink a glass of water every hour or so. Water also dulls hunger so that’s an added bonus.
▪️Don’ts👇
🔹Don’t overeat
when u break fast u will have an extended eating window where u can continue to eat. So,don’t do it all at once
🔹Eat slowly when u break ur fast
The 1st few times u fast,u tend to be so hungry that u will eat quickly&end up feeling uncomfortable
🔹Don’t overeat
when u break fast u will have an extended eating window where u can continue to eat. So,don’t do it all at once
🔹Eat slowly when u break ur fast
The 1st few times u fast,u tend to be so hungry that u will eat quickly&end up feeling uncomfortable
🔹Don’t fast for 16 hours just because everyone else is doing it. If ur a beginner, start slow and build it up gradually.
🔹Do not use fasting as an excuse to feast and overeat during your building phase. Respect your body’s needs.
🔹Do not use fasting as an excuse to feast and overeat during your building phase. Respect your body’s needs.
🔸Drawbacks/Precautions
So is intermittent fasting right for you? Despite the set of benefits associated with this popular eating plan, it’s definitely not a good fit for everyone.
▪️You should avoid fasting if:
🔹Pregnant or breastfeeding
🔹Are severely underweight/malnourished
So is intermittent fasting right for you? Despite the set of benefits associated with this popular eating plan, it’s definitely not a good fit for everyone.
▪️You should avoid fasting if:
🔹Pregnant or breastfeeding
🔹Are severely underweight/malnourished
▪️You should speak to ur healthcare provider before fasting if
🔹Have diabetes(type1 or type 2)
🔹Highly unstable blood sugar&blood pressure level
🔹Kidney diseases(esp those on water restrictions)
🔹Are taking any medications
🔹Have GERD
🔹have history of disordered eating
🔹Have diabetes(type1 or type 2)
🔹Highly unstable blood sugar&blood pressure level
🔹Kidney diseases(esp those on water restrictions)
🔹Are taking any medications
🔹Have GERD
🔹have history of disordered eating
🔸Conclusion
Whether you’re looking to improve blood sugar control fasting for weight loss,IF is a popular practice that can be beneficial to several aspects of health There are also unique variations of the plan, which make it easy to find a type tailored to ur specific needs.
Whether you’re looking to improve blood sugar control fasting for weight loss,IF is a popular practice that can be beneficial to several aspects of health There are also unique variations of the plan, which make it easy to find a type tailored to ur specific needs.
If intermittent fasting works for u, that’s great.However, it definitely isn’t for everyone. In fact, most can improve overall health by simply following a nutritious, well-rounded diet and engaging in regular physical activity.
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