Intermittent fasting (IF) has been around for a while. It took a big leap in popularity in 2013 with the book “The 8-Hour Diet” by David Zinczenko and Peter Moore. The authors claimed that eating all of your daily food within an 8-hour period would lead to dramatic weight loss. Soon, celebrities like Hugh Jackman, Beyoncé, Nicole Kidman, Miranda Kerr, and Benedict Cumberbatch adopted some form of the JI diet.
This diet consists of restricting the period during which you eat food. In other words, you go through alternate cycles of fasting and eating. Unlike most other diets, it involves limiting when you eat rather than what you eat. Currently, the JI is one of the most popular eating styles.
Various studies have shown that by adopting this way of eating, you could benefit from advantages such as:
improved metabolic health
protection against disease
If you’re interested in trying out this super-trendy eating fad, you might be a little worried about how you’re going to go about it. It’s one thing to embark on a restrictive diet as a celebrity with a personal nutritionist. It’s much harder when you have to juggle things like your job or your kids at the same time! Read on to discover some practical tips and tricks anyone can use to start eating on a JI diet.
You know you want to try JI, but you may not know where to start.
Let’s start at the beginning: Do some research. The integrated diet can be dangerous for people with hypoglycemia. Talk to your doctor before changing your diet. Next, decide what type of JI diet you want to try. There are six popular fasting patterns you can choose from, but this list is by no means exhaustive. The most popular option is the 16/8 method. In this pattern, you fast for 16 hours and then eat within an 8 hour window. Try to eat between noon and 8 p.m. Once you’ve done your research and decided on the schedule that works best for you, you’re ready to go.
IF can be difficult, especially in the beginning. In addition to stomach rumbling, you may experience fatigue, irritability, and stress as you try to manage your new eating plan.
Here are some tips to make your life a little easier:
Start with a modified schedule
Start with a realistic schedule for you, then add intensity and duration. No need to jump into the water! Build your tolerance for eating in a smaller time window each day, and do the full program when you’re ready.
Stay well hydrated
You should continue to hydrate yourself with “non-caloric fluids” during your fasting period. It can be water, herbal teas and calorie-free flavored drinks.
During the meal period, eat slowly and frequently
Eat every 3 hours during the 8 hour period in order to “fill up on calories”. Remember that IF can become dangerous if you do not consume the recommended daily caloric intake.
Plan healthy and nutritious meals in advance
Although you may be tempted to treat yourself to your favorite snacks and comfort foods as soon as your fast ends, try to stick to a healthy diet that includes protein, fruits, and vegetables.
Prepare your meals in advance
If your schedule is incredibly busy, set aside time on weekends or a few evenings a week to prep some meals ahead of time. This will save you time and help you keep your diet balanced.
Add 2-3 tablespoons of healthy fat to your evening meal
Try to include a healthy fat like olive oil, coconut butter, or avocado in the last meal of the day to keep blood sugar stable overnight.
If you have trouble sleeping, the JI may not be for you. If you can’t sleep through the night, don’t try to use this strategy. Work on sleep first.
As you begin your JI journey, these common questions may be on your mind.
Does intermittent fasting have any potential downsides?
Intermittent fasting is not recommended for people with a history of eating disorders, such as anorexia or orthorexia. In some people, intermittent fasting can impair sleep patterns and alertness. It can also lead to increased stress, anxiety and irritability in some. Intermittent fasting is not recommended for people with a history of eating disorders.
Are certain foods better for intermittent fasting?
In general, health professionals recommend sticking to healthy, whole foods. However, it is important to ensure that you are consuming enough calories each day to fuel your body. Choose nutrient-dense foods that are higher in fat, protein, and fiber, which will help you maintain stable blood sugar levels.
What is the best type of intermittent fasting for weight loss?
There are many different ways to implement intermittent fasting. While the 16/8 model is the most popular and easiest to implement, there are other types, including the 5/2 model, which involves restricting calories twice a week, and the alternate days model. , which involves restricting calories every other day. For the moment, the studies do not make it possible to know if one type of diet is more effective than another. So try several methods to determine which works best for your body and your lifestyle.
While most people try JI for weight loss, it has been shown to have other potential benefits.
What does the research say?
In terms of weight loss, several studies have shown the benefits of JI. A small 2019 study showed that people who only ate between 8 a.m. and 2 p.m. had less appetite and burned more fat after practicing IF for 4 days. A small study showed that alternate day fasting resulted in about 2.5% body weight loss after 22 days. JI may have the potential to manage blood sugar and insulin levels, according to a 2018 study.
A few rodent-based studies suggest that fasting may extend average lifespan and improve brain aging.
A 2007 research review indicates that JI may offer protection against:
type 2 diabetes
Intermittent fasting is the subject of much debate. In general, there is agreement that JJ can be beneficial, provided it is practiced in a safe and thoughtful way. Use these tips to make your journey to scheduled eating a little more manageable.