5 Minute Guide to Intermittent Fasting


Want to learn how to have more free time, decrease body fat, and feel your best in 5 minutes? You won't become a guru, but this short intro is enough to get you started.

 

What is Intermittent Fasting (IF)?

IF is an eating pattern that cycles between periods of fasting and eating. In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern. Common intermittent fasting methods involve daily 12-16 hours fasts.

Fasting has been a practice throughout human evolution. Ancient hunter-gatherers didn't have supermarkets, refrigerators or food available year-round. Sometimes they couldn't find anything to eat. As a result, humans evolved to be able to function without food for extended periods of time.

In fact, fasting from time to time is more natural than always eating 3–4 (or more) meals per day.

Types of IF?

  • The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between. (This is our recommended protocol)
  • Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
  • The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days. 

 

Main Benefits

Weight loss is the most common reason for people to try intermittent fasting (https://www.ncbi.nlm.nih.gov/pubmed/25540982).

By making you eat fewer meals, intermittent fasting can lead to an automatic reduction in calorie intake. Additionally, intermittent fasting changes hormone levels to facilitate weight loss.

In addition to lowering insulin and increasing growth hormone levels, it increases the release of the fat burning hormone norepinephrine (noradrenaline). Because of these changes in hormones, short-term fasting may increase your metabolic rate by 3.6–14%.

By helping you eat fewer and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation.

Studies show that intermittent fasting can be a very powerful weight loss tool.

 

Keys to Remember

If you decide to implement the 16:8 cycle (16 hours fasting, 8 hours eating) keep in mind that you should not consume ANYTHING other than water, black coffee (no sugar, or creamer) or our personal favorite, tea infusions 🥰

If you are having trouble controlling your appetite in the morning, try our morning infusion which is a healthy way to skip breakfast and continue to burn fat throughout the day.