I am a big fan of intermittent fasting, so I think that the right thing to do is explain exactly what is it, the benefits of it and why you should do it.
First of all; intermittent fasting in not a diet, it is an eating pattern. This eating pattern cycles between periods of fasting and eating. Fasting does not tell you what to eat, you just have to follow the periods in which you will be eating.
There are different ways of doing intermittent fasting. During the fasting period you eat nothing, but you are allow to consume a few things like water (as much as you want), black coffee (milk will break the fast), tea.
The most regular ways to do fasting are:
The 16/8 fasting:
This method consists in fasting 16 hours and having an 8 hour window to eat; you can choose the times you be doing it.
There are variables to this 16/8 fasting method; for example I do 18/6 cycles; meaning that I don’t eat for 18 hours and eat for 6 hours. What I usually do is eat from 2pm to 8pm and I will eat again until 2pm the next day; I chose to eat this way because I am not a big fan of breakfast, I don’t need breakfast to start the day; also there is a 6 hour period in which I will be sleeping, so that helps; but you can do it your own way.
Hunger is not an issue, it is mental. After a couple of days, you will notice that you don’t need to be eating all day long. I have lots of energy and actually I stop falling asleep at work, I guess carbs were putting me to sleep at 3pm; not anymore.
24 hours Fast:
This method consists in fasting for 24 hours once or twice a week; meaning that you will stop eating after dinner and you will eat again dinner time the next day; and do that twice a week.
By having such small windows for eating you will consume less calories than you normally do and you will lose weight.
-Your body will adjust hormone levels to make stored body fat more accessible.
-The levels of growth hormone will increase considerably, which will benefit on weight loss and muscle gain.
-Levels of insulin will drop dramatically, which will make stored body fat more accessible.
-Protection against diseases will increase because of the change of function of the genes.
-Fasting increases the release of the fat burning hormone norepinephrine.
-Fasting will increase your metabolic rate.
-Fasting may reduce bad LDL cholesterol, triglycerides, inflammatory markets, blood sugar and insulin resistance.
DO NOT FAST IF you are underweight or have a history of eating disorders.
You should consult your doctor before fasting if you have diabetes, low blood pressure, take certain medications, are a woman trying to conceive, a pregnant woman.
Do not put children into a fasting cycle.
Do fasting, do not eat sugar, do physical activity half an hour a day (walking is enough); and you will be in shape.