We created this article because there are a lot of people wondering what fasting is all about. This in-depth guide will give you all relevant information you should know about all the different types.We will also discuss the benefits of these types of fasting such as water and intermittent fasting, the kind of nutrition you should take in and we talk about building muscle as well.
With this guide you will find the answers to your questions for sure! We also created awesome infographicsdisplayed all throughout this post.
What is fasting?
Fasting, which in some cases is also referred to as the warrior diet, is when you are willingly to reduce or completely take absence from all food, water or both for a specific period of time. People tend to fast for reasons related to religion as well as for health-related reasons. There are many proven health benefits of fasting. There are also many differences in fasting when it comes down to absolute fasting, water fasting, intermittent fasting… We will explain them all in the sections below. This in -depth guide on fasting will cover it all.
The main health benefits of fasting.
- Detoxification of the body.
- You burn stored fat which results in rapid weight loss.
- It might help againstAlzheimer and Parkinson according to neuroscientist Mark Mattson.
- Studies have shown that fasting could possibly be effective in regenerating immune cells.
- It could be effective against cancer, studies have shown that cancer patients who followed a fast a couple days before having chemo, had no damaged immune systems!!
- Fasting increases thehealth of your skin.
- It has a positiveaffect on yourmental condition.
- researchers claim that it increases your lifespan. It’s bases on documentation from following cultures that follow a specific diet.
- It improves insulin sensitivity, while fasting, insulin becomes more effective in telling the cells to process glucose.
- You’ll feel energeticand you’ll be in agood physical and mental state.
note: Fasting also includes some risks that should not be taken lightly. Continue reading to find out more.
The different types of fasting.
1. Intermittent fasting
A lot of people are getting into intermittent fasting where they take the decision to skip certain meals. Usually people do this in order to lose some weight since it’s way more effective and easier to do than for example a low carb keto diet. But don’t be mistaken, it’s not a diet, it’s a way of scheduling your meals.
Basically, you choose to take in your energy and calories in a specific period of time during the day while not eating anything else outside of this period.
How does intermittent fasting work?
The body can be in 2 states when undergoing intermittent fasting. Nerd fitness likes to refer to it as the ‘’fasting state’’ and the ‘’feasting state’’.
A little explanation:
Usually your body takes all the energy from the food you ate, instead of taking it from the fat you’ve stored. This is especially the case when you’ve taking in carbs or sugars since the body tends to have a preference for burning sugar as energy.
However, in the ‘’fast state’’ your body will not have access to a consumed meal, thereforeenergy will be taken from the stored fats. Burning fat is definitely a positive thing and explains why people lose weight.
People that don’ fast will have normal insulin levels, there will be enough glucose in the bloodstream and the food they take in will be stored as fats. Energy will be gain from burning the sugars.
The main advantage is that while being in the ‘’fast state’’ your body will burn fat instead of sugars which is the main reason why people lose weight while still eating the same food as before!
Intermittent fasting plans
Usually people follow one of these intermittent fasting plans
- They eat regularly for a certain amount of time. For example, they only eat during a period of 8 hours, 6 hours or 4 hours. You can skip breakfast and eat a meal around noon and another meal at 7 pm, than you fast for about 16 hours and repeat the process.
- Other people take a 24-hour break from eating. For example, they eat like usual and they finish dinner at 8, than they skip all meals for the next 24 hours.
However, there are a lot more possibilities. You can do daily intermittent fasting as described above (keep in mind that you can chose your own period of time for eating and fasting) but there are also people that prefer other ways.
Weekly intermittent fasting is also a popular way and may be the best way to start! You can start by doing it once a week. For example, you can have your last meal on 2 pm on Monday and start fasting until Tuesday 4 pm. James clear explains it perfectly by visualizing some awesome schedules.
Another possibility is alternate day intermittent fasting where you have longer fasting periods on alternating days. For example, you can have a meal on Monday evening, than you fast for about 24 hours until Tuesday evening. However, on Wednesday you eat normally until the evening where your 24 hours of fasting start over again.
The choice is really up to you!
5 benefits of intermittent fasting
1. It makes your day easier.
You only have to worry about eating food in your specific set period of time. This translates into not having to prepare, pack or eat a meal every 2,3 hours and you can concentrate on other things.
2. It’s not as hard as following a diet.
You don’t change the food you eat while being on intermittent fasting, you change the way when you eat. This is different from diets that usually demands switching to other foods where the problem exists of people don’t following it over the long term. Also, the effective weight loss makes people not wanting to give up on intermittent fasting.
3. It may reduce the risk of cancer.
It’s not sure that fasting helps reducing the risk against cancer. However, there are several studies that show us that people who fast before going under chemotherapy have way better cure rates. There will be without a doubt more research in the near future on fasting
THERE IS MORE!
4.Intermittent fasting increases weight loss.
Like mentioned before, when fasting your body doesn’t have the same insulin levels and it will start to burn stored fats as an energy source. This will quickly result in effective weight-loss.
5. It’s effective against insulin resistance and type 2 diabetes.
Fasting leads to a reduction of blood sugar and insulin levels. Obviously, this is beneficial for people with type 2 diabetes although people that suffer from diabetes should always talk to their doctor first before starting with fasting.
Also make sure to read these 10 proven benefits of intermittent fasting here written down byauthoritynutrition.com
And have a look at Dr. Mercola explaining the benefits of intermittent fasting.