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Last Updated on April 19, 2021

Intermittent Fasting Weight Loss for Beginners (A How-to Guide)

Intermittent Fasting Weight Loss for Beginners (A How-to Guide)
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Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement it into your diet and experience the benefits it offers almost immediately.

What Is Intermittent Fasting?

As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

Getting Started With Intermittent Fasting

Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8 PM one evening to 12 PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

Intermittent Fasting Schedules

There are several different fasting schedules you can choose from when you start an intermittent fasting diet. Here are some of the most popular.

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The 16/8 Method

This method of fasting involves fasting every day for 14-16 hours and eating during an 8-10 hour window. Many people who are getting started with intermittent fasting will find this the easiest schedule to keep. You can eat your last meal around 8 PM and not eat again until noon the next day, for example. This sounds simple, as you’re really only skipping breakfast, but you’re actually fasting for 16 hours in this case![2]

16/8 Method of Intermittent Fasting

    The 5:2 Method

    This fasting method involves eating normally five days each week and restricting calorie intake to 500-600 calories for two (non-consecutive) days. On fasting days, women should eat around 500 calories, and men should eat around 600 calories.

    5:2 Diet for Intermittent Fasting

      Alternate-Day Fasting

      As its name suggests, this type of intermittent fasting involves fasting every other day. As with the 5:2 method, some people find it easier to eat 500-600 calories instead of going on a full fast each fasting day.

      Alternate Day Fasting
        The Warrior Diet

        This type of fasting is considered by many to be the most difficult and follows a 20/4 eating schedule. For most of the day, you limit your food intake to small amounts of fruits and vegetables (low-calorie foods). For four hours each day, you eat large-portioned meals to get in your day’s calories.

        Because of the intense nature of this method, it’s only recommended for those who have been on an intermittent fasting diet for a while and feel comfortable with it.

        The Warrior Diet

          Tips to Make Intermittent Fasting Easier

          1. Drink Plenty of Water

          Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

          2. Take in Caffeine in the Morning and Early Afternoon

          The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge, as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

          3. Avoid Artificially Flavored Drinks

          One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[3] like a drink that contains sugar and causes you to overeat.

          4. Don’t Gorge at Your First Meal

          The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

          To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

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          5. Minimize Processed Carbohydrates and Sugars

          While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

          Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

          You can find some carb sources that will aid your weight loss journey here.

          How Intermittent Fasting Helps You Lose Weight

          Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. After several hours of not eating, your body will use up its sugar stores, which will cause it to start burning fat for energy, a process known as metabolic switching. 

          Mark Mattson, Ph.D., a neuroscientist at Johns Hopkins explains this effect in simple terms:

          “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours…If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”[4]

          Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

          This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[5].

          Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

          Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[6].

          The influence intermittent fasting has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

          Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

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          Chronically elevating your insulin levels like this can also lead to the development of type 2 diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

          One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[7].

          This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fat-burning state. You’ll also find that it gives you more energy throughout the day.

          Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

          Intermittent Fasting Weight Loss FAQs

          Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

          Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

          How Much Weight Will I Lose?

          The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors.

          One study published by The American Journal of Clinical Nutrition found that average weight loss on an intermittent fasting diet was around 9lbs after 12 months, and weight loss was most successful in those who strictly adhered to their chosen diet[8].

          Can I Work out While Fasting?

          Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

          If you are a hardcore athlete who often exercises for an hour or more each day, intermittent fasting may not be the best choice for you as this amount of exercise requires fuel to keep you moving and build muscle. However, light to moderate intensity workouts 2 to 4 times a week should work with intermittent fasting.

          The best workouts to do while fasting for weight loss are strength training workouts. This means anything from standard strength training to kettlebell or body weight workouts. Combine these with lighter forms of exercise like walking, jogging, or yoga.

          You could also try this 30-Day Resistance Band Workout Challenge alongside your intermittent fasting diet. It will help you get into an exercise routine while easing into your new eating routine.

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          Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

          Remember, exercising can increase hunger, so try working out in the hour or two right before you are scheduled to break your fast[9]. Your body will be primed for a meal, and your hunger won’t get the best of you.

          Won’t I Lose Muscle When I Fast?

          First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen.

          If you’re trying to build muscle while fasting, you’ll need to ensure you’re getting enough calories, especially through protein, at each meal between fasts.

          Is Fasting Safe?

          As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting diet.

          I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when you aren’t able to be relatively stress-free and rested probably isn’t a good idea.

          Are There Any Supplements I Can Take to Make Fasting Easier?

          As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to make sure your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.I’ve also found taking 10 grams of branched-chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

          For supplements to specifically help with digestion, check out this article.

          The Bottom Line

          Now you know what intermittent fasting is and how it can help you lose weight quickly and safely. If you want to give it a try, find a fasting schedule that fits with your lifestyle, and give it a go.

          More About Intermittent Fasting

          Featured photo credit: Toa Heftiba via unsplash.com

          Reference

          More by this author

          Curt Pedersen

          Curt is the founder of Stayfitcentral.com, a blog that helps you build the body you deserve.

          Intermittent Fasting Weight Loss for Beginners (A How-to Guide) How Fish Oil Supplements Can Help You Lose Weight How to Build Muscle Fast: 5 Fitness and Nutrition Hacks 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks Hack Your Weight Loss Workout – Lose Weight In 15 Minutes a Day

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          1 13 Best Foods to Eat at Night (Advice From a Health Coach) 2 How to Break a Fast When You’re Intermittent Fasting 3 How to Lose 10 Pounds in 3 Weeks: 20 Simple Tips 4 8 Best Foods for Dieters to Eat Healthily 5 7 Health Benefits of Vitamin B12 (Backed By Science)

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          Published on July 14, 2021

          13 Best Foods to Eat at Night (Advice From a Health Coach)

          13 Best Foods to Eat at Night (Advice From a Health Coach)
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          We’ve all had late-night cravings. Those times when you would lie in bed but your mind is on the fridge. You try to fight it, but you find out that you can’t. Food—you want food—to chew and to drink and to swallow. It usually goes this way: after much hesitation, you would get off your bed and walk over to the kitchen where you would stand for seconds and maybe even minutes contemplating a lot of things.

          You have heard about it—read about it, too—the famous “eating late at night isn’t good for you.” You know well about how eating late at night can cause you stress and make you gain weight. But you just want to eat—and eat you must.

          But what must you eat? What are your best and most healthy options? Here are the 13 best foods to eat at night.

          1. Turkey

          If you aren’t a vegetarian, then you most probably love turkey. It is not only very tasty and delicious, but it is quite nutritious, too. Turkey contains a lot of protein. As little as 28 grams of turkey already contains eight grams of protein.[1]

          It also contains some amount of vitamins and a nutritive compound called selenium. Selenium is a powerful antioxidant that plays an important role in ensuring the thyroid gland functions properly.

          Turkey passes as one of the best foods to eat at night because the protein tryptophan, which it contains in a considerable amount, is believed to promote tiredness and thus, sleepiness.[2]

          2. Fish

          Another great choice for non-vegetarians is fish, especially fatty fishes like salmon, tuna, and mackerel. These are considered healthy choices because they contain a considerable amount of Vitamin D. Vitamin D helps your body regulate its calcium levels and is good for your kidneys, parathyroid glands, skin, etc.

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          Fatty fishes also contain omega-3 fatty acids. Omega-3 fatty acids are a group of healthy fatty acids that can serve as anti-inflammatory agents and are good for the brain. Omega-3 fatty acids are shown to be able to increase the amount of serotonin produced by the nervous system, and thus, make sleep feel better.[3] This means that fishes would not keep you awake! You don’t have to roll from side to side trying to fall asleep after eating them.

          Fishes also contain nutritive oils that are good for your body and skin.

          3. White Rice

          White rice is just rice that has no bran germ—that is, both bran and germ have to be removed as a result of processing from brown rice to make it white rice. This removal of bran and germ causes white rice to contain lower fiber, nutrients, and antioxidants when compared with brown rice. However, white rice still contains a commendable amount of nutrients such as thiamine, folate, and manganese and so is great as a late-night meal.

          White rice has a high Glycemic Index. (GI). A food’s glycemic index is simply the measure of the rate at which that food increases the body’s sugar level. Taking in foods with a GI index, such as rice, can improve the quality of one’s sleep. This is as long as one takes these foods one hour before sleep. If you plan to sleep by 7 p.m, then it is a good idea to eat white rice by 6.p.m.[4]

          4. Bananas

          Finally, Something for vegetarians. A fruit! Bananas not only taste good, but they are also rich in the compounds potassium and tryptophan, making them one of the best foods to eat at night.

          Tryptophan, as earlier stated, is an essential protein that plays a role in relaxation. Some bananas before meals can improve the quality of your sleep. Plus, they contain vitamins and are rich in antioxidants. They also contain compounds that are capable of making bowel movements easier.

          5. Cheese and Crackers

          Cheese and crackers, crackers being a source of carbohydrates and cheese a source of tryptophan, can help balance the body’s sugar level. When you take cheese and crackers together, more tryptophan is made available to your brain.[5] The sugar in cheese feeds your brain, and tryptophan helps with the production of melatonin.

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          This means that there would be more serotonin and melatonin production in your nervous system when you take cheese and crackers together. Serotonin improves the quality of a person’s sleep.

          6. Warm Cereals

          Cereals are great sources of fiber. Ones like oats also contain an impressive amount of melatonin, which improves sleep.

          Before bed, a hot bowl of cereal and maybe even whole grains are a good choice. They do not contain a lot of calories and would most likely not keep you awake.

          7. Yoghurt

          Yogurt tastes good, and kids and adults love them. They are also a rich source of calcium. Calcium is an essential mineral to the body. It is necessary for the growth of bone and teeth, and skeletal, smooth, and cardiac muscles need it for muscular contractions to happen.

          Your body also needs calcium to produce melatonin from tryptophan. If calcium levels are low, there will be a reduced rate of production of melatonin—and thus, low quality sleep. Yogurt also contains casein. Casein is believed to reduce early morning hunger.

          Unsweetened yogurt is a great snack and one of the best foods to eat at night.

          8. Eggs

          Eggs are great sources of protein and don’t contain many calories. As a late-night snack, eggs are a great pick. They are easy to cook and can go along with many different kinds of snacks.

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          Eggs also contain tryptophan, which—as you must now already know—can improve the quality of one’s sleep.

          9. Protein-Pineapple Smoothie

          As you may have noticed, most of the snacks and foods on this list of best foods to eat at night are protein-rich foods. Protein-rich meals taken around bedtime can boost muscle repair. They can also combat age-related muscle mass loss especially in people who frequently exercise.

          As a late-night snack, you can blend some pineapple pieces into milk. Milk is a great source of the protein tryptophan from which the body produces melatonin. Pineapples do not contain a lot of calories and might not prove a threat to your body’s normal digestive functions. Pineapples can also boost your body’s serotonin levels.[6]

          10. Tart Cherries

          Juices made from tart cherries are great alongside other snacks, such as crackers and cheese. Tart cherries have anti-inflammatory effects. Even though in small quantities, tart cherries contain the sleep hormone melatonin. They also contain procyanidin B-2, which is believed to keep stable the essential amino acid tryptophan.[7]

          Tart Cherries have low calories, too. This means that they are not too heavy and do not pose the threat of fat deposition, and they would not keep you awake.

          11. Honey

          Honey harvested from bees is nutritious and does not contain a lot of calories. It is known to be capable of increasing the production of melatonin in one’s body.[8]

          It also contains healthy sugars, such as fructose and glucose, and can have a healthy effect on your body’s sugar level. Honey is one of the best food to eat late at night.

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          12. Popcorn

          When it isn’t swathed in sugar and milk and other fatty stuff, popcorn presents as a great late-night snack. Popcorn is a low-calorie snack and contains a rich amount of fiber.[9] High-fiber grains are believed to lower the risk of heart disease, diabetes, and some cancers.

          Also, popcorn contains polyphenols. Polyphenols are antioxidants believed to improve circulation and in general, health.

          13. Baked Sweet Potato Fries

          French fries are amazing. They taste so good. Do you like french fries? Then baked sweet potato fries are a great pick you might want to consider.

          As a late-night snack, you can very well bake sweet potatoes instead of frying them. They are easier to prepare when baked and do not contain so much fat. Sweet potatoes contain a good quantity of fiber and vitamins.[10]They also contain some great amounts of protein.

          Final Thoughts

          When next you have the craving for a late-night meal, you should know that not all meals are great when eaten at night. Some are about right, and others could contribute to excessive weight gain, heart diseases, digestive disorders, and other health issues.

          Have you ever woken up with swollen eye bags, felt nauseous, or had malaise after a late-night meal? Then it’s possible the meal was not a great pick.

          When choosing the best meals and snacks to eat at night, you should choose meals that contain low calories—not more than 200 calories—and have high protein content. Proteins like tryptophan enhance the quality of sleep. Some of these foods include eggs, turkey, cheese, bananas, yogurt, juices, etc.

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          Remember, eating healthy is a great way to remain healthy.

          More Healthy Snacks Options

          Featured photo credit: K15 Photos via unsplash.com

          Reference

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