Introduction: I have been interested in fasting for many years, and recently I became concerned abiut improving my health naturally and this topic came up again. It appears that Fasting is a natural way to stimulate cellular processes which clean out gargage and stimukate natural reparitive processes. I was quite surprised by the quantity of research on this subject and the apparent health benefits of working with your body to help repair yourself, versus working against it. Here is my attempt at an simple explaination of intermittent fasting.
🍽️ The Easy Way to Understand Intermittent Fasting
Do you ever take a break from running? Or take a break from studying? Taking a break helps your body and brain recharge so you can come back stronger.
Well, Intermittent Fasting (IF) is just like giving your stomach and your energy system a break!
What is Intermittent Fasting, Anyway?
The word "fasting" sounds like you are starving yourself, but you are not! Intermittent Fasting is simply a plan that tells you when to eat and when to take a rest from eating. It’s not about counting calories or saying certain foods are bad. It’s all about timing.
Think of your body as a car.
- When you eat food, it’s like putting gas (fuel) in your tank. Your body uses this fuel right away for energy.
- When you stop eating for a while (the fasting time), your body looks for stored fuel instead. Where is the stored fuel? It’s your body fat!
So, when you fast, your body switches on a special power-up mode to burn its own fat for energy. That is one main reason people use IF—to help keep their weight healthy.
Two Simple Ways to Try IF
Here are two popular ways people use this timing method:
1. The 16/8 Method (The Most Popular!)
This is the easiest one to start with. You split your day into two parts:
- The 16-Hour Fasting Window: This is the time you take a break from eating. A big chunk of this time is when you are sleeping!
- The 8-Hour Eating Window: This is the time when you are allowed to eat your meals and snacks.
Example: If you eat dinner at 7:00 PM, you fast until 11:00 AM the next day. You get to eat your meals between 11:00 AM and 7:00 PM. You are basically just skipping breakfast and moving your lunch up a little!
2. The 5:2 Method
This method is different. You eat normally for five days of the week. Then, for two days (that are not next to each other, like Monday and Thursday), you eat just one small, light meal (about 500-600 calories total for the day).
How to Start IF Safely (Your Game Plan)
You should always talk to an adult or a doctor before changing how you eat. But here are simple steps for getting used to the 16/8 method:
- Start Small (The 12-Hour Challenge): Try to fast for just 12 hours every night. If you finish dinner at 7 PM, try not to eat again until 7 AM. Most people already do this!
- Drink Water, Water, Water! When you are in the fasting window, you can drink all the water, plain tea, and black coffee you want. These things have zero calories and help you feel full.
- Delay Breakfast a Little: Once the 12-hour fast is easy, try waiting just one extra hour. If you usually eat at 7 AM, wait until 8 AM. Then 9 AM. You are slowly stretching your fasting muscle!
- Find Your Eating Window: When you reach the 16 hours of fasting (maybe eating from 12 PM to 8 PM), find a window that works best for your school, sports, and family dinners. Keep that schedule steady.
- Eat Good Food: This is very important! When it’s your time to eat, make sure you choose healthy foods like vegetables, fruits, and protein (like chicken or beans). Since you are eating less often, the food you choose needs to be extra healthy.
last words...
Intermittent Fasting is a flexible way to help your body feel better and switch on its fat-burning power. It just takes a little bit of planning and getting used to the timing!
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🙋♂️ Author: Shortsegments
This post was written by @Shortsegments, an author who has been covering cryptocurrency, blockchain technology, decentralized finance, Bitcoin, Ethereum, and digital ledgers for seven years.
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