How to Start Intermittent Fasting ?

What is Intermittent Fasting?

Intermittent fasting is a diet that alternates between periods of eating and fasting. During the fasting period, you consume no calories and only drink water or other non-caloric beverages. The length of the fast varies depending on which type of intermittent fasting you choose to follow:
The 16/8 Method: Eat for 8 hours a day and fast for 16 hours (for example, from noon to 8pm).
The 5:2 Diet: Eat normally five days per week, then consume no more than 500 calories during two nonconsecutive days each week (for example, Monday and Thursday).
The Warrior Diet: Eat one large meal every night at 7 p.m., then eat nothing else until lunchtime the next day (or whenever you break your fast).

Health Benefits of Intermittent Fasting

• Weight Loss
• Improved Metabolism
• Reduced Inflammation
• Improved Brain Health
• Reduced Risk of Heart Disease

How to Start Intermittent Fasting

When you're ready to start fasting, there are a few things you should keep in mind. First, choose a fasting schedule that works best for your lifestyle and schedule. Some people prefer longer fasts while others prefer shorter ones--the choice is yours! You can also choose how often you want to fast (daily or weekly) and how long each fast should last (24 hours or 36 hours).
Second, decide on what window of time will be considered "fasting" for you: 12 hours? 18 hours? 24 hours? It's important to pick something realistic so that it doesn't feel like too much effort when trying out IF for the first time--after all, this isn't supposed to be hard work!

Tips for Successful Intermittent Fasting

• Drink plenty of water.
• Get adequate sleep.
• Avoid too much caffeine.
• Eat balanced meals, including a good source of protein with each meal and healthy fats such as olive oil or avocado in your diet every day to keep you feeling full longer and more satisfied throughout the day.
  Avoid snacking between meals if possible, especially on high-carbohydrate foods such as crackers or chips that will spike your blood sugar levels quickly - this can trigger an insulin response from the body which may cause you to feel hungry again sooner than expected!

Possible Side Effects of Intermittent Fasting

There are some side effects to consider before you start intermittent fasting.

• Headaches: This is the most common side effect, and it can be caused by dehydration or low blood sugar levels. If you're experiencing headaches, try drinking a glass of water with lemon juice in it, or eating some fruit to help boost your energy levels and get rid of the headache.
• Muscle Aches: As you fast for longer periods of time (longer than 24 hours), your body will begin to break down muscle mass in order to use as energy. You may experience muscle aches as this happens because your body isn't used to breaking down so much tissue at once! Try stretching before bedtime if happens often; it will help loosen up tight muscles so they don't hurt when you wake up in the morning!

Who Should Not Try Intermittent Fasting

• People with eating disorders. If you have an eating disorder, such as anorexia or bulimia, intermittent fasting may be dangerous for your health.
• Those who are pregnant or nursing. It's not recommended that women who are pregnant or nursing fast because it could be harmful to their baby's development.
• People with diabetes should consult their doctor before beginning any new diet plan such as intermittent fasting since it can affect blood sugar levels in some individuals with diabetes mellitus (type 1 and type 2).

What to Eat During Intermittent Fasting

• High-protein foods: These are essential for building muscle and keeping your metabolism high. Examples include chicken, turkey, eggs and fish.
• Healthy fats: These help to keep you feeling full while providing essential nutrients like omega-3 fatty acids (which can reduce inflammation) and vitamin E (which protects against heart disease). Good sources include olive oil, avocados, nuts and seeds.
• High-fiber foods: Fiber helps to lower cholesterol levels by reducing the amount of bad cholesterol that's absorbed by the body from food; it also helps with digestion by making you feel fuller sooner so that you don't overeat at meals later on in the day. Some good sources of fiber include whole grains such as brown rice or oats; fruits like apples; vegetables such as broccoli or spinach...

What Not to Eat During Intermittent Fasting

Intermittent fasting is not a license to eat whatever you want.

• High-Sugar Foods: Sugar can be addictive and make you crave more food, which can lead to overeating. Try to avoid high-sugar foods like candy, cookies and ice cream during your fasted period. If you must have something sweet during your fasted period, try fruit instead of processed sugar products.
• Processed Foods: Processed foods are usually high in sodium (salt) and other additives that aren't good for our bodies over time. They also tend to be higher in calories than whole foods like vegetables or fruits because they're made with refined flours rather than whole grains--so if you're trying intermittent fasting as a way of losing weight or maintaining a healthy body weight then it's best not to eat these kinds of items during your fasted state!

Intermittent Fasting FAQs

How Long Should I Fast?
The answer depends on what you're trying to achieve. If you want to lose weight, then it's best to fast for 16 hours at a time (e.g., from 6 p.m. to noon). If your goal is simply to improve health and reduce body fat levels, then 12 hours should be sufficient (e.g 8m. until 4 p.m.).
What Should I Drink During Fasting?
Drinking water is fine but there are other options as well:

• Green tea - contains caffeine which may help boost metabolism and burn more calories throughout the day; however some people find this makes them feel jittery or gives them headaches so try drinking decaf green tea instead if this happens often enough that it interferes with daily activities like working out or socializing with friends/family members etc...

Conclusion

Intermittent fasting is a safe and effective way to improve health and promote weight loss. It can be used by people of all ages, including children, teens and pregnant women.
Intermittent fasting has been shown to reduce the risk of developing many diseases such as type 2 diabetes, cardiovascular disease, cancer and Alzheimer's disease. In addition it may also help you live longer!