Overview
Intermittent fasting is a method of dieting where you limit your caloric consumption for short periods, followed by longer periods of fasting, or no caloric intake. The periods of fasting can vary from 16 to 48 hours, but during this time you only consume water. Measuring your energy intake is still important, so during your feeding periods, you still need to count calories if you wish to lose weight. Consult your physician before beginning any diet or exercise program.
Fasting
Fasting means a long period without any caloric intake. For most people this occurs nightly unless you eat a midnight snack. When you fast, your body uses first your blood sugar, then your fat reserves for energy. The more the ratio of sugar to fat utilized shifts, the more fat you will burn. The longer you fast, within reason, the more body fat you will lose. Do not undertake fasts exceeding 48 hours without the supervision of a medical professional.
Effects of Intermittent Fasting
By fasting for a period of eight to 36 hours, you allow your body to use stored energy in the form of fat. If you fast for 36 hours, you may experience fatigue and dizziness, as well as a decrease in performance. If you exercise regularly or have a physically demanding job or lifestyle, you should definitely reduce the period of fasting. Often, a 16-hour fast is enough. Intermittent fasting not only reduces body fat but also helps control insulin sensitivity, which can promote long-term fat loss.
Breaking Your Fast
During your feeding periods, you still need to watch your caloric intake. Breaking a 36-hour fast is not the time to eat a side of beef with a bushel of potatoes. Eat a balanced diet with modest portions of protein and carbohydrates, and limit your fat intake to healthy fats such as omega-3 and omega-6 fatty acids, which are required for hormonal production and regulation. For intermittent fasting to be a long-term approach for permanent weight loss, you need to develop good eating habits as well as the ability to fast.
Length of Fast
The length of your fasting periods depends upon your goals, and longer is not always better. Start with a 16-hour fast, while keeping your calories under control during your eight-hour re-feed. You can experiment by gradually increasing the length of your fast, stopping when you experience fatigue or a drop in performance during physical activity. If you go too long, you are more likely to binge eat when you re-feed, so all things in moderation.
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