What is Intermittent Fasting?
The most popular weight loss approach nowadays is “16/8 Intermittent Fasting,” which is fasting for 16 hours and eating food only within 8 hours a day. As the stomach is kept empty for more than 12 hours, one’s body will start to break down fat to achieve the effect of weight loss. Simply speaking, intermittent fasting uses long-term fasting to reduce insulin fluctuations and increase the time period of your body
breaking down fat.
What are the types of intermittent
fasting?
- 14/10 Fasting: Suitable for people who have just started fasting. Fast for 14 hours,eat within 10 hours.
- 16/8 Fasting: Fast for 16 hours, eat within 8 hours.
- 18/6 Fasting: Fast for 18 hours, eat within 6 hours.
- 5:2 Fasting: Choose 2 non-consecutive days a week, eat only one meal in these 2 days. Calories should be limited to about500 kcal for females and 600 kcal for
males. - Next Day Fasting: Limit the calorie intake to about 500 calories in the next day of a normal diet.
- 8-hour Fasting: The time for eating in a day is limited to 8 hours after you get up. As soon as the time is up, you need to stop eating.
Advantages of intermittent fasting
- Easy to implement and no need to learn how to calculate food calories.
- As long as there is you don’t feel ill, you can continue fasting. The longer you implement the method, the more you will see the results.
- Increases fat burning speed, helps with weight loss weight and burning fat.
- Increases insulin sensitivity and helps with blood sugar control.
Disadvantages of intermittent fasting
- Get hungry or peckish easily, and experience bad moods at the beginning.
- Not suitable for those with hypertension,hyperglucose, hyperlipidemia, chronic disease and stomach illness (such as gastriculcer).
How to implement intermittent fasting?
- Implement intermittent fasting progressively to make it easier to achieve.
1st month: Choose 5 days to fast every week
(14/10)
2nd Month: Choose 5 days to fast every week
(16/8)
3rd Month: Choose 5 days to fast every week
(18/6)
4th Month: Fast every day (18/6)
- If 18/6 Fasting is too hard for you,try16/8 fasting instead.
5:2 Fasting
Choose 2 days per week in the 1st month and intake only 1000 kcal each day.
Then ⇒ 750 kcal per day for 2 days in the 2nd month
⇒ 500 kcal per day for 2 days in the 3rd month
(You could also take 500 kcal per day for 2days directly if you feel all right.)
What can I drink during fasting?
Basically, during fasting, you can only have beverages with 0 calories, such as water, tea,black coffee, sparkling water, etc. Soy milk,milk, yogurt and other beverages containing protein and carbohydrates should be avoided.Although diet colas are 0 calorie drinks made with sugar substitutes, some people may still have an insulin reaction to sugar substitutes, so they are not recommended as well.
What if I accidently break the fast?
During fasting, if you have a meal with your friends and accidentally break the fast, no worries, just restart a new cycle the next day.
What foods should I chose during fasting?
Although these is no need to calculate food calories in intermittent fasting, the food you choose to eat is still very important. It is recommended to choose complex carbohydrates (such as sweet potato, pumpkin, potato, etc.), sufficient high-quality protein (legumes, fish, eggs and meats), eat more vegetables and a proper amount of fruits. Also, do some aerobic exercise and muscle training to be healthy. If you have any questions, please ask a professional physician and nutritionist.
If you have any nutrition-related questions,please go to the nutrition counseling clinic or Facebook fanpage below for inquiries.
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Nutritionist, Hsia Tzu-Wen
