Intermittent Fasting Formula

Intermittent Fasting Formula
Intermittent Fasting Formula

Why is Intermittent Fasting so Popular?

Obesity is becoming an increasing problem. So, it’s no wonder that so many people are looking for a better way to lose weight. Traditional diets that restrict calories often fail to work for many people. It’s difficult to follow this type of diet in the long-term. This often leads to yo-yo dieting – an endless cycle of weight loss and gain. Not only does this often result in mental health issues, it can also lead to even more weight gain overall. It comes as no surprise, then, that many people have been searching for a diet that can be maintained long-term. Intermittent fasting is one such diet. More of a lifestyle change than an eating plan, it is different from regular diets. Many followers of intermittent fasting find it easy to follow for extended periods. Even better, it helps them to lose weight effectively.

However, this type of eating plan also offers benefits beyond weight loss. Many people believe that it can offer other health and wellness benefits too. Some of those benefits are even said to stretch further – some say it makes them more productive and focused. As a result, they can become more successful in the workplace. There have been recent stories in the media of CEOs who claim their success is all down to intermittent fasting. Yet, the benefits don’t stop there.

There is some evidence to show that intermittent fasting (or IF) helps wellness in other ways too. It has been said to improve blood sugar levels and immunity. It may boost brain function, decrease inflammation and repair cells in the body too. With all of this in mind, it’s easy to see why this way of eating is becoming more popular. Here, we’ll take a closer look at why intermittent fasting works to promote weight loss. We’ll examine the benefits of this lifestyle change and we’ll show you how to get started with this diet protocol.

Intermittent Fasting Formula

What Is Intermittent Fasting?

Intermittent fasting is rapidly becoming a popular choice among those trying to lose weight. However, it’s also popular with many other people too who want to reap its health and wellness benefits. So, what is intermittent fasting all about?

Intermittent fasting is a way of eating that focuses not on what you eat but when you eat it. Based on the ancient concept of fasting, this diet protocol can be done in several ways but with the same goals of improving overall well-being and health and achieving a healthy body weight. People often like intermittent fasting more than other types of diet because it allows them to eat the foods that they enjoy without being restricted to fat-free or low calorie meals.

How is Intermittent Fasting Different from Other Diets?

Essentially, intermittent fasting (or IF for short) is a pattern of eating rather than a regular diet.
Standard diets focus on what you’re eating. Dieters are restricted to a certain number of calories or specific types of food. This leads to dieters thinking constantly about what they are and aren’t allowed to eat. Fatty and sugary foods are absolutely forbidden. There is a strong focus on vegetables, fruit and low-fat, low-sugar meals. Those following these ways of eating often end up fantasizing about treats and snacks. While they may lose weight, they may struggle to stick to their eating plan in the long-term.

Intermittent fasting is different. It is a lifestyle rather than a diet. It involves eating patterns during which you cycle between windows of fasting and eating. Unlike other diets, it doesn’t focus on what you’re eating. Instead, it focuses on when you should eat. Some dieters enjoy the greater freedom this gives them. They can eat the foods they enjoy without guilt. Many people also find that it fits better into their lifestyles. However, there are some potential pitfalls when it comes to IF for weight loss.

The Origins of Intermittent Fasting

Intermittent fasting as a lifestyle choice is relatively new. However, the concept of fasting certainly isn’t. There are verses in the Bible and Koran about fasting for religious purposes. Many religious people still fast today for religious reasons. The month of Ramadan remains a time when Muslims refrain from eating from sun-up to sun-down. Therefore, it’s easy to see where the idea of intermittent fasting originates.

Even during ancient Greek civilizations, fasting was practiced. In many primitive cultures, fasting was part of many rituals. It has also formed the basis of political protests – for example by the suffragettes during the early 20th century.

Therapeutic fasting became a trend during the 1800s as a way of preventing or treating poor health. Carried out under a doctor’s supervision, this type of fasting was adopted to treat many conditions from hypertension to headaches. Each fast was tailored to the individual’s needs. It could be just a day or up to three months.

Although fasting fell out of favor as new medications were developed, it has recently re-emerged. In 2019, “intermittent fasting” was one of the most commonly searched terms. So, what should you know about it?

Why Fast Intermittently?

Intermittent Fasting Formula

There are many reasons to consider intermittent fasting as a healthy lifestyle choice. The main reason is that it’s not a traditional diet. Whether your goal is to lose weight or simply boost your overall health and vitality,

intermittent fasting does not restrict you to specific foods or involve calorie-counting. You simply abstain from eating during fasting hours and eat what you want during eating hours – within reason, of course!

It’s this flexibility that makes intermittent fasting so popular and much easier to adopt as a lasting lifestyle habit.

Is Intermittent Fasting A Fad?

Absolutely not. All the evidence points to the fact that intermittent fasting is here to stay. It has become a lifestyle choice for hundreds of people, with many more coming on board as research continues to discover and confirm its seemingly endless benefits.

Fasting has been practiced for centuries by various cultures worldwide for both health and spiritual benefits. It is only recently that it has become known in the West as a healthy lifestyle choice.
It’s highly unlikely that the practice of intermittent fasting will go away anytime soon, especially as more and more health experts are acknowledging its benefits.

Whereas health experts had previously warned about the potential dangers of skipping meals, research findings and real-life examples have caused them to do a 180-degree turn. In fact, nutrition experts are so convinced of the benefits of intermittent fasting that they are now recommending it to clients who simply cannot stick to a traditional diet.

The Benefits of Intermittent Fasting

The final deal-breaker is that study after study has proven the powerful and varied benefits of intermittent fasting. Over 75 years of scientific research has conclusively confirmed the following benefits:

  • It improves metabolism.
  • It reduces high blood pressure.
  • It reduces cholesterol levels.
  • It promotes longevity.
  • It reduces oxidative stress.
  • It improves mental function.
  • It reduces the risk of age-related degenerative diseases like Parkinson’s and Alzheimer’s.
  • It improves insulin sensitivity and can guard against diabetes.
  • It reduces inflammation.
  • It reduces the risk of cancer.

Here, we take a closer look at some of the most common.

Weight Loss

Many people who do intermittent fasting do so to lose weight rapidly. There is evidence to show that this way of eating helps you to shed the pounds more quickly. There are several reasons why IF helps weight loss. It enhances the function of the metabolism for faster fat burning. It also reduces the number of calories you consume in 24 hours. By lowering insulin levels, increasing growth hormone levels and increasing norepinephrine, IF speeds up the breakdown of fat. It also facilitates the use of fat to produce energy.

Fasting for short periods of time has been shown to increase metabolic rate by up to 14 percent. This means you’ll burn more calories. As a result, IF can help cause weight loss of up to 8 percent over a period of 3 – 24 weeks. That’s an impressive loss! Those who try IF report a reduction of 7 percent in the circumference of their waist. This indicates a loss of belly fat – the most harmful type of fat that results in disease. As an added bonus, IF causes reduced muscle loss when compared to calorie restriction diets.

Repairing Cells

When you fast, your body’s cells begin a process of removing waste cells. This is known as “autophagy”. Autophagy involves the body’s cells being broken down. It also involves the metabolization of dysfunctional and broken proteins that have built up over time in the cells. What is the benefit of autophagy? Well, experts believe that it offers protection from the development of several diseases. These include Alzheimer’s Disease and cancer.

Therefore, if you follow an intermittent fasting regime, you may help to protect yourself from diseases. As a result, you may live a longer and healthier life.

Insulin Sensitivity

More people than ever before have type 2 diabetes. The disease is becoming more common due to increasing obesity. The primary feature of diabetes is increased levels of sugar in the blood due to insulin resistance. If you can reduce insulin, your blood sugar level should decrease. This will offer excellent protection from developing type 2 diabetes.

Intermittent fasting has been proven to have a major benefit when it comes to insulin resistance. It can reduce blood sugar levels by an impressive amount. In studies into intermittent fasting with human participants, blood sugar levels decreased by up to 6 percent while fasting. As a result, fasting insulin levels can reduce by as much as 31 percent. This shows that IF could offer the benefit of reducing the chance of developing diabetes.

Another piece of research carried out among diabetic lab rats showed IF protected against damage to the kidneys. This is a severe complication associated with diabetes. So, again, it suggests that intermittent fasting is also a great option for anyone who already has diabetes.

Enhanced Brain Function

When something is good for your body, it’s often good for your brain too. Intermittent fasting is known to improve several metabolic features. These are vital for good brain health.

Intermittent fasting has been shown to reduce oxidative stress. It also reduces inflammation and reduces the levels of sugar in the blood. Not only that, it reduces insulin resistance as we showed above. These are all key factors in enhancing brain function.

Studies that have taken place with lab rats have also shown that IF can help boost new nerve cell growth. This too offers benefits when it comes to brain function. Meanwhile, it also increases the level of BDNF (brain-derived neurotrophic factor). This is a brain hormone, and if you are deficient in it you may suffer from brain problems and depression. When you try intermittent fasting you will have better protection from these problems.

As an added advantage, studies in animals have shown that IF can protect against damage to the brain from strokes. All of this suggests that intermittent fasting offers many brain health benefits.

Decreased Inflammation

It is known that oxidative stress is a key factor in chronic diseases as well as aging. Oxidative stress involves free radicals which are unstable molecules reacting with other key molecules such as DNA and protein. The result is damage to those molecules that causes harm in the body.

There have been several studies to prove that IF can help improve your body’s ability to resist oxidative stress. Other studies have also shown it can help to combat inflammation which also drives many common diseases.

Is it Safe for Women to Fast?

 Intermittent Fasting Formula

Many experts say that it’s perfectly safe for women to fast. However, there is evidence that women have a greater sensitivity to starvation signals.When the body senses starvation, it increases production of ghrelin and leptin, the hunger hormones.

This causes a negative energy balance and, often, wild mood swings as a result.Women are also more prone to other hormonal imbalances if they do IF. This can cause menstrual cycle difficulties. It may also interfere with the production of the thyroid hormone. This could be problematic for anyone suffering from autoimmune conditions.

That doesn’t mean, though, that women can’t try intermittent fasting. It only means that they need to take more care. It may be better for women to begin with a gentler form of IF. Rather than a long fast, a 12-14 hour fast may be the best option.
Some women thrive on intermittent fasting while others find it doesn’t suit them at all. It’s worth experimenting to see if it works for you.

Intermittent Fasting Formula

The Five Simple Steps to quick-start your intermittent fasting program?

So, are you ready to quick-start your intermittent fasting program? All it requires is five simple steps.
Intermittent fasting requires no complicated preparations and it is practically cost-free (unless you choose to invest in supplements or special foods). All you need to do is quick-start your intermittent fasting routine with these five basic steps.

Step 1: Define your Goal

Some people incorrectly assume that the goal of intermittent fasting is to lose weight. But this is by no means the only goal.The first step is to define your personal health goal based on the following categories:

Weight Loss

If your primary goal is to shed those extra pounds, then you will have to watch what you eat more carefully than someone who’s not looking to lose weight.

You need to keep a closer eye on your food intake – not necessarily restrict calories, but just consume less calorie-rich foods, avoid snacking between meals and perhaps cut out rich deserts. This will optimize your fasting and help you reach your weight loss goal much faster.
You may also consider adding a workout routine on non-fast days to tone your body as the pounds come off.

Improved Mental Health And Spirituality

Some people fast to improve their mental strength and promote spiritual traits like gratitude, humility, compassion, and learning to accept the simple things in life.

In this case, you would want to eat more “brain foods” to improve your mental focus and cognitive function. To promote spiritual traits, you would perhaps prefer to focus on simple but nutritious meals and incorporate meditation into your fasting plan.

Overall Health And Wellbeing

Some people fast simply to reap all the benefits and to feel healthier and more energized. Fasting, in general, is a great detoxifier of the body and just leaves you looking better and feeling better. Some of the first benefits you will notice is improved complexion, healthier hair and nails, and calmer and more balanced digestion.

In this case, you can be more flexible with what you eat as long as you are focusing on good nutrition. You can also engage in a light outdoor exercise like walking or cycling or incorporate some other healthy exercise program into your lifestyle.

Step 2: Choose A Fasting Plan

There are a number of intermittent fasting plans and variations of them but the following three are the most popular and most commonly practiced:

The 16/8 plan

With this plan, you fast for a full 16 hours with an eating window of 8 hours every day. Veteran fasters recommend that you start your fast after dinner, around 8 0r 9 pm, and break your fast the next day around noon or 1 pm.

You can see why this makes the best sense. You will be less likely to get hungry after a good diner, while 7 or 8 hours will be taken up by sleep. Breaking your fast by noon or 1 pm the next day will feel like you are having a late breakfast or brunch. You also have room for a light meal or snack in the late afternoon, end your fasting window with a nutritious dinner and repeat the process.

It’s recommended that you practice this method by alternating two fasting days in succession with two days where you eat normally. This means that at the end of the second day after dinner, you are free to eat normally for the next 48 hours. More experienced fasters sometimes alternate three fasting days with three normal eating days. Fluids like water, unsweetened coffee, tea or herbal tea are allowed during fasting hours and in fact, are highly recommended to keep your body hydrated.

If you’re a beginner, this plan may seem overwhelming. If you do choose it, however, you can start with a shorter fasting window of 10 or 12 hours and slowly build up to the full 16 hours.
You can also consider playing around with the times that suit your lifestyle best. For example, if you are an early riser, you can plan to break your fast at 10 am. In this case, your eating window would be until 6 pm. It’s just a matter of experimenting a bit and finding the hours you are most comfortable with.

The 5:2 plan

This plan is the closest to a traditional diet but very different at the same time.The method requires you to eat normally for five days of the week then limit your calorie intake to 600 – 800 calories on the remaining two days.

You are not technically fasting on those two days but dividing 600 – 800 calories over three meals will mean you are drastically limiting your food intake.

Again, no super-restrictive calorie counting is required. Anyone can stay within the required range by using a simple calorie counting app, as well as focusing on low-calorie veggies and fruits on the two “fasting” days.

Again, which days you fast are totally up to you. Some people prefer to have their fast days back to back, for example, Saturday and Sunday. Others prefer to space them out over the week, such as Monday and Thursday. There’s no fixed rule here. You decide what works best for your lifestyle and schedule.

The real challenge with this plan is dividing the low-calorie intake over your meals. It would mean consuming an average of 200 per meal, which is quite low. Some fasters cut out proteins and carbs on these days and fill up on vegetables and fruits. However, with a little creativity, you can add more variety and eat pretty well on these two days. Check out some great 600 – 800-calorie meal plans here:
https://www.weightlossresources.co.uk/diet/plans/5-2-diet-7-day-meal-plan.htm

The Eat-Stop-Eat Plan

The rules of this plan are simple. It involves fasting for a full 24 hours once or two days a week – yikes! This means that if you start fasting at 7 pm on Saturday, you consume nothing except liquids until 7 pm on Sunday. You eat normally on the other days of the week.

This is an excellent natural detox therapy for the body and gives the digestive system a much-needed rest. However, it’s extremely challenging for even veteran fasters, let alone beginners.
For this reason, you should not consider jumping in feet first with this plan. It’s much better to build up gradually until you feel you’re ready for such a challenge.

The bottom line: It’s perfectly okay to try each of these methods before settling on the one that works best for you. They’re all tough, and they’re all challenging. However, the body does gradually adapt to going without food (or drastically limiting food intake as in the 5:2 diet).

Step 3: Prepare Yourself Mentally And Know What To Expect

If you are an average healthy person with no serious medical condition, intermittent fasting is totally risk-free. Yet, for many people, there is a mental barrier that makes the idea of going without food a little terrifying. This is especially true in the Western world where we are surrounded by almost any type of food we can imagine, and where we are used to eating whatever we want whenever we want it.

The idea of voluntary deprivation is sometimes off-putting to our Western lifestyle and mentality. This mental barrier is the real challenge you need to overcome, more than the physical discomfort of fasting itself.

Prepare yourself mentally by understanding that yes, it will be tough especially at the beginning; but going without food for 12, 16 or even 24 hours will not harm you in any way. In fact, it was the norm for our early ancestors to go without food for long periods of time. As hunters and gatherers, they were sometimes forced to fast until they found food. The human body is totally adapted to fasting.

Keep yourself motivated and mentally tough by keeping your health goals top of mind, as well as the awesome benefits you will gain from fasting. Remember, you are doing it because you care about your health. Try to see it as a new challenge and an exciting adventure you’ve never tried before. It can actually become a very positive and enjoyable experience!

What To Expect

Fasting does have some side effects, at least in the beginning. Being prepared for these will also help you toughen up mentally. The side effects are normal and common, so don’t panic if you experience some of the following symptoms:

  • Headache
  • Drowsiness
  • Irritability
  • Mood swings
  • Brain fog
  • Fatigue
  • A tendency to overeat and feel bloated when you break your fast, in the beginning
  • Constipation
  • Obsessing about food
  • Hunger pangs

side effects are perfectly normal and should subside as your body gradually adapts itself to your new eating method. However, if they don’t subside in a couple of weeks, then fasting just may not be for you.

In rare cases, intermittent fasting can cause hair loss, sleep disturbances and migraines. Although there is no serious risk involved even with these symptoms, it could be that again, fasting is just nor for you.

Start Simple

Another way to prepare yourself physically and mentally is to start with small steps. Rather than choosing an intermittent fasting plan and jumping into it right away, try the following for a week or two until you feel more comfortable with depriving yourself of food.

  • Skip breakfast. Have some unsweetened herbal tea or coffee in the morning and don’t eat anything else untillunchtime. Do this for one week. It’s a great way to ease into the real thing.
  • Don’t snack. Intermittent fasting can be particularly challenging if you are used to grazing or snacking through ought the day. Prepare yourself by cutting out all snacks between meals for a whole week before starting your fasting plan
  • Don’t eat after dinner. Make dinner your absolute final meal of the day. Eat nothing and drink nothing except water, nothing but water until breakfast the next day.

Intermittent fasting can be a mental challenge as well as a physical one. However, it doesn’t take long to overcome these hurdles once you get the hang of it. The side effects will gradually disappear, your body will adapt and you will begin to notice the amazing impact that fasting will have on your health. That will be all the motivation you need to keep going!

Step 4: Nutrition – Making Every Meal Count

Whatever your fasting plan, bear in mind that ultimately, you will be eating less. So, applying the “less is more” philosophy is the best way to make fasting work for you. That simply means making the most of what you eat by planning nutrition-packed meals that help you stay more full, more energized and less likely to miss essential nutrients during your fasting hours.

What To Eat?

  • Organic is the best way to go. Organic food costs more. But remember, you are eating fewer meals so what you save can be put into organically-raised food. This includes eggs, poultry, grass-fed beef and lamb and wild fish.
  • Fiber: Give your digestive system lots of tender loving care by eating foods high in fiber, namely fresh vegetables and fruits. Consuming plenty of fiber will also help regulate your bowel movements and guard against constipation.
  • Healthy carbs such as whole wheat grains, whole wheat pasta wild rice, potatoes and yams will not only keep you fuller and boost your energy levels but they are also good for digestion.
  • Healthy fats are found in fish, olive oil and grass-fed butter.

Although intermittent fasting does not involve any food restrictions, it can take a toll on your health if you are filling yourself with fast food and calorie-packed snacks and sweets with zero nutrition. It also defeats the whole purpose of getting fitter and healthier.

By all means, do eat your favorite foods in moderation so that you don’t feel deprived. Just make sure to balance them out with a lot of green salads, fresh fruits and other healthy foods.
The great thing about fasting is that almost anything, even your least favorite foods will seem appetizing when you’re hungry. This is a terrific opportunity for you to adopt healthier and lasting eating habits by focusing on nutritious options.

You can bet that a bowl of raw spinach can be the yummiest dish in the world when you are fasting! So, let your hunger help you eat healthier and introduce less-appetizing (but nutritious) foods into your meals.

Supplements

Intermittent fasting may cause our bodies to lose some essential nutrients and vitamins. This is easily avoided by taking a good quality multi-vitamin supplement.

The only warning here is that some supplements may cause discomfort or nausea when taken on an empty stomach, so make sure to read the instructions carefully and incorporate them into your fasting plan accordingly.

Step 5: Organizing High-Activity and Low-Activity Days

One of the pros of intermittent fasting is that you can easily accommodate it into your lifestyle and schedule. The key is to schedule your fasting on days when you are less active. Here are some tips on how to sail through those fasting days more smoothly.

Schedule 24-hour fasts on weekends. This long fast is not easy, even for veterans. That’s why it’s best to schedule your 24-hour fasts on weekends when you are able to be less active. You can spend the time in light activities like reading, gardening or even napping so that you conserve more energy.

Exercise on non-fasting days. If you are an athlete or simply work out regularly, always schedule these intensive exercise days when you are not fasting.

Plan errands for non-fasting days. Try to plan activities like shopping, outings, dentist appointments, etc. on non-fasting days to avoid fatigue.

Accommodate your work schedule to your fasting. If you’re lucky enough to be able to do this, you will have a more enjoyable fasting experience. If possible, schedule important meetings and tasks that require more focus and concentration for days when you are not fasting. If you work shifts, again, it’s easy to schedule your fasting around them.
If your eating window falls at a time when you are at work, do try to bring a healthy pre-prepared meal from home rather than grabbing something from a deli or ordering fast food.

In addition, most of us generally have an idea of when our more hectic workdays are (for example, Mondays) and can easily plan our fast around them.

This is not to say that you should expect to be walking around like a zombie when you are fasting. In fact, many people report that they are more productive and have more mental clarity when they fast. These are just a few recommendations to help you ease into your fasting days at least in the beginning.

Bear in mind that despite your planning, there will be those inevitable stressful, chaotic days that will come around while you are fasting. Just be mentally prepared for these unexpected emergencies. Hopefully, you will be able to get through them without too much discomfort.

10 Helpful Tips

As you are getting into your fasting routine, consider these little tips and tweaks. Most of them are just plain common sense but it’s helpful to keep them in mind.

  1. If you are a woman, you need to make sure you are taking a good iron supplement. Make sure to get a lot of calcium into your diet as well. Some women may also experience irregular periods due to the hormonal changes caused by intermittent fasting. This is why intermittent fasting is not recommended for women who are trying to conceive.
  2. Stay hydrated. It’s vital that you remember to drink plenty of water while you’re fasting to avoid dehydration. Use your phone alert to remind you to drink a glass of water every hour or so. Water also dulls hunger so that’s an added bonus. Unsweetened herbal tea, hot or cold is another great alternative. A word of warning here: caffeine does not fall into this category, so don’t go overboard on coffee and tea. A cup of unsweetened coffee or tea to perk you up in the morning should really be the limit. If you are unable to take them black, add a few drops of milk or cream.
  3. Get into the sun. Sunlight helps regulate the body’s circadian rhythm and will help your body cycle adapt to fasting much faster. Sunlight is also a powerful source of vitamin D. Try to get out into the sun as much as you can. If you are unable to do so, consider a vitamin D supplement.
  4. Don’t be a hero. Honesty is the best policy when it comes to intermittent fasting. If, after a time, you simply can’t function normally and the hunger and discomfort are just too extreme, it’s time to call it quits. There’s no point in continuing if it feels like torture, or if it is debilitating. It doesn’t mean you’re weak or that you lack willpower, it just means that like many other people, your body is just not made for fasting.You will never be at a loss when it comes to alternatives. You could try carb cycling or any other eating plan that does not require fasting.
  5. Eat slowly when you break your fast. The first couple of times you fast, you will tend to be so hungry that you will eat quickly and end up feeling pretty uncomfortable. When you sit down to eat, be mindful of eating slowly and taking small mouthfuls. Don’t drink water during the meal. Chew slowly and savor every mouthful so that you avoid feeling bloated and sick after eating.
  6. Don’t overeat. Remember when you break your fast, you will have an extended eating window where you can continue to eat. So, don’t do it all at once! Your breakfast should be light and nutritious and you should stop eating as soon as your hunger is moderately satisfied. Never overfill your stomach because after being without food for so long, it will go into overdrive if you overeat. You will feel sluggish, bloated and very uncomfortable indeed.
  7. Experiment with different fasting times. Assess your lifestyle, work and family commitments to find the times that are best for you. Experiment with different fasting times before settling on a fasting schedule that suits your high activity and low activity days best.
  8. Get a fasting app. Did you know that your phone can play a proactive role in your intermittent fasting? Fasting requires willpower, commitment and sticking to your schedule. A simple fasting app can help you stay on track. A fasting app can do everything from organizing your fasting schedule, alerting you to mealtimes, helping you plan meals and even tracking your weight. There’s a great variety of fasting apps available online for free and they are super-easy to use. If you’re interested, check out the best fasting apps for 2020 here: https://www.womenshealthmag.com/weight-loss/g29554400/intermittent-fasting-apps/
  9. Keep track of your progress. Tracking your progress is important to keep you motivated and excited about the changes you will experience. Nutrition experts recommend keeping a good journal. You can use it to record your feelings every few days as well as weight loss and other improvements you start to notice.
  10. Enjoy yourself! Intermittent fasting is not a self-imposed punishment. Frankly, if this is the way you perceive it, your chances of making progress are slim. Instead, always look at intermittent fasting as your proactive choice for better health and wellbeing. Your mindset is what creates the line between success and failure.

If you have a positive and excited mindset, intermittent fasting can become an enjoyable experience.

Conclusion

Hopefully, you now have all the basics you need to start your intermittent fasting routine. It’s not going to be easy at first. You will feel hungry and irritable and can expect to experience some discomfort at the beginning. But if you stick it out, the discomfort will gradually subside.

Soon, you will begin to see and feel the powerful benefits of intermittent fasting on your physical and mental wellbeing. You will lose weight, have more mental clarity, have better digestion and just feel so much healthier.

Follow the simple steps and tips provided here to help you quick-start and then ease into a successful – and hopefully, a consistent – fasting routine. Do more research if you need to, read about the experience of others and do consult your doctor if you have any further doubts.

Finally, all that remains is for you to put these steps and tips into practice and decide for yourself if intermittent fasting is all that it claims to be.

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