How To Make Intermittent Fasting Easier To Follow
I started blogging about intermittent fasting back in 2009 when it was unpopular and considered crazy by many nutrition experts. But time and science has proven that meal skipping and intermittent fasting is an innovative and contrarian way to control your weight, improve your health and possibly extend your life. My wife and I have been eating in a 6 to 8 hour window for about 10 years now and it has been very effective for keeping our body fat low (I ’m around 10%) and our energy high.
My wife and I have our first meal of the day between 12:00pm to 2:00pm and our last meal of the day around 8:00 pm. This is one of my recommended ways to start Intermittent Fasting. I know people can have a hard time skipping breakfast or not eating for 14 hours; however, so let me give you the advice I tell my personal training clients on how to ease into intermittent fasting without getting hungry and feeling miserable.
Let’s first talk about the benefits of Intermittent Fasting
1- Keeps your insulin levels low (improves insulin sensitivity)
2- When insulin levels are low, Human Growth Hormone(HGH) is elevated (there is an inverse relationship between HGH and insulin).
3- Autophagy or cellular repair is enhanced
4- Inflammation in the body is reduced
5- Neurogenesis, the development of new neurons in the brain are developed (reduced risk of Alzheimer’s disease)
6- Cancer prevention
7- Possible increase in lifespan
Two recommended methods of Intermittent Fasting
1- Don’t eat anything for 24 hours (just water) once or twice per week
2- Limit yourself to an 8 hour eating window by skipping breakfast or dinner
How to ease into Intermittent Fasting without getting hungry
Most people will have a much easier time with intermittent fasting (IF) if they first eat a low to moderate carbohydrate diet. Not eating a low carb diet first is one of the biggest mistakes people make when trying to fast. You first have to get your body used to less sugar in your system before trying to fast. I recommend limiting your carbohydrates to 150 grams (600 calories) per day for a couple of weeks and then go down to 100 grams (400 calories) per day. Once your body is used to 400 calories or less of carbs per day you will have no problem fasting.
A low carbohydrate diet mimics fasting to some extent by keeping your insulin levels low so when you start fasting it’s not a shock to your system. Just make sure that most of your carbs are nutrition dense (like vegetables) when you reduce your carbs to 100 grams or less.
You now have all the information to give intermittent fasting a try without the worry of feeling hungry or deprived of food.
Best – Mike Cola