experience intermittent fasting for yourself

How to experience intermittent fasting for yourself


Our last post discussed how intermittent fasting—a new dietary trend—can help you become healthier. Today we suggest a few ways to try this diet for yourself.

We have been taught that three meals a day, with a good breakfast, is the ideal. But recent studies show that shocking our system with periodic fasting (even missing breakfast) is probably the best way to lose weight, and bring other health benefits as well.

Intermittent fasting = less hunger

Most people who have tried “portion control” (smaller portions at every meal) are not successful in losing weight. As an additional insult, many people end up hungry much of the day. In contrast, with intermittent fasting—done correctly in a way that fits your schedule—you shouldn’t end up feeling overly hungry.

Ways to do intermittent fasting

There are even more ways to do it, but these are the most practical and doable:

The 16/8 method

You restrict eating to an 8-hour period each 24-hour day. Choose any 8-hour period that works best for you. Typically this means skipping breakfast, but it doesn’t have to, depending on the eating period you choose. Most people choose an eating period from noon to 8 pm, or 1 pm to 9 pm. If you prefer a breakfast and early dinner, you might choose a period from 9 am to 5 pm.

Whatever times you choose, avoid eating for at least 2 hours before bed. If you skip breakfast, you can have unsweetened tea or coffee as a substitute breakfast (outside your 8-hour period). During your eating period, snacks are fine along with your meals.

The 5:2 diet

Here you eat normally 5 days per week, but for two days (non-consecutive), you consume only 500-600 calories each day. This was the first popular intermittent fasting diet.

The Eat-Stop-Eat method

In this diet you fast for a 24-hour period, once or twice a week. For most people, eating a dinner and then not eating until the next day dinner is the way this is performed. This method though may leave you very hungry in the last few hours of your fast.

Occasional meal skipping

This method is more casual. While probably not as effective, it likely does give some significant benefits. In this method, you just skip meals occasionally, when it fits you. For example, if you are too rushed to make or eat a meal, or you are just not hungry, then don’t eat that meal. You might just skip breakfast if you’re not hungry in the morning.

Hints and cautions

Drinking lots of water helps keep away hunger during your fasting period. If you fast and then overeat during your eating period, you will not get the benefits. For your meals, choose healthy foods (we give ideas on healthy eating regularly in this blog).

Most people find the 16/8 to be the best method. In this way, you are only skipping breakfast, then eating healthy the rest of the day. Much of your fasting period is while you are sleeping.

Pregnant or nursing women, children, or women wanting to become pregnant or with a history of amenorrhea should not do intermittent fasting. If you have disorders of blood sugar, are underweight, have a history of any eating disorder, low blood pressure, or any significant medical conditions, check with your doctor first.

To find a doctor, of any specialty, anywhere in Brazil, check out our website: www.ProcuraMed.com.

See also in ProcuraMed:

Are you getting enough Vitamin D?

The link between sugar and Alzheimer’s disease

Esta postagem também está disponível em: Portuguese (Brazil)

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This post is related to specialty Endocrinology and Metabolism. Below is a list of some physicians related to this specialty.