Are you curious about incorporating fasting into your lifestyle? Intermittent fasting offers many science-backed benefits. It is a simple, cost-effective way to improve your well-being. This blog post explores intermittent fasting for beginners to help you get a jump start on a healthier lifestyle before the new year!
Fasting for Health
Fasting for health is not a new concept. The practice dates back centuries and even has biblical roots. Due to the many health benefits fasting offers, it is becoming a popular trend for those working on healthy lifestyle habits.
Fasting for health involves abstaining from food for set periods. It often results in health benefits, including improving metabolic health, enhancing brain function, and aiding in weight loss. Other health benefits of fasting include regulating blood sugar levels and reducing inflammation.
Understanding Intermittent Fasting
Intermittent fasting is a fasting technique that alternates between fasting and eating times throughout 24 hours. Adopting an intermittent fasting lifestyle requires focusing on when you eat rather than what you eat. Making healthy food choices during eating periods optimizes the health benefits of intermittent fasting.
Some popular variations of intermittent fasting to consider include:
- Time restriction method 16/8 or 14/10: The 16/8 method requires fasting for 16 hours and consuming food or calories during an 8-hour window. The 14/10 method is similar to 16/8, fasting for 14 hours of the day and eating for a 10-hour time frame. The 16/8 and 14/10 methods are easily integrated into daily life by skipping breakfast and eating during the eight or 10-hour window between lunch and the evening meal.
- Overnight 12/12: Overnight fasting is a shorter version of the time-restricted 16/8 and 14/10 methods. Overnight fasting involves cutting your day in half, with 12 hours of fasting and 12 hours of calorie consumption or eating time. 12/12 fasting is a gentle way for beginners to experience intermittent fasting.
- Eat-stop-eat: The approach involves taking regular breaks from food altogether by completing one or two 24-hour fasts per week. For optimal health benefits, eat-stop-eat requires responsible eating and refraining from binging when fasting days are over.
- 5:2 method: the 5:2 method is a diet consisting of eating normally for five days and significantly restricting caloric intake on the other two days of the week.
- Alternate Day Fasting: Alternate day intermittent fasting requires eating one day and fasting the next on a rotating schedule. Similar to eat-stop-eat but with a more rigid plan of one day on and one day off.
Common Q&A’s
Can I drink coffee while fasting?
Yes, but avoid sugary add-ins or fancy lattes. Black coffee is low calorie, and consuming black coffee will not break your fast. Coffee may also have added benefits when fasting, including increased energy and appetite regulation.
How often should I practice intermittent fasting?
Determining how often you should fast is different for each person. Beginners should start with the 12/12 or 16/8 method before jumping into alternate-day fasting for 24-hour periods.
It is also advisable to discuss intermittent fasting with your healthcare provider before implementing fasting into your lifestyle to determine which method and frequency are suitable for you.
How do I get started with intermittent fasting?
When starting intermittent fasting, it is crucial to consider methods that align with your lifestyle and health goals. Beginning with a simple 12/12 method and working to longer fasting windows will help your body acclimate to fasting times.
What are some recommended fasting apps?
Some highly rated intermittent fasting apps include Zero, Sunrise Fasting, BodyFast, FastHabit, and Life Fasting Tracker.
What are some tips for a successful fasting experience?
Staying hydrated with calorie-free drinks is the number one tip when intermittent fasting. The best drink choices are water, herbal teas, coffee, or mineral water. Still, any calorie-free drink can help keep you hydrated and feeling fuller when needed. Avoid thinking about food by keeping yourself busy and getting plenty of sleep.
The Biblical History of Fasting
Fasting is a profoundly spiritual practice, as recorded in the Bible. The Bible references seeking guidance and strengthening prayer through fasting (Acts 14:23, Ezra 8:23, Matthew 17:20-21). Scripture also refers to fasting as a way to show repentance (1 Samuel 7:6, Daniel 9:3-5).
Jesus practiced fasting for 40 days in the wilderness when he was tempted by Satan (Matthew 4:1-11). Throughout scripture, fasting is presented as a way of life highlighting self-discipline, sacrifice, and desire for a deeper relationship with God.
Benefits of Fasting
Fasting benefits your overall health and wellness by allowing your body to detoxify and reset itself. Sometimes, doctors recommend fasting, which is recommended the day before surgery.
In addition to helping with weight loss, benefits of fasting include:
- Improving liver health.
- Boosting mood.
- Regulating blood pressure.
- Positively impacting colon health.
- Improving digestive health.
There are various practices we can follow to make sure we stay healthy. To achieve this goal, we must maintain a healthy lifestyle. Learn how to start investing in a healthy lifestyle.
