Intermittent Fasting (IF) is just a dieting pattern, not a diet plan itself. It entails skipping meals purposefully to achieve a diet lifestyle, especially weight loss in ketogenic diet plan for women. This IF dieting pattern is mostly recommended to keto diet lifestyle beginners. It is the fastest and most effective way to get into ketosis – a state where your body is able to produce enough energy by burns fats. Before your body can attain ketosis, it needs to first burn all its glucose, and only then, it will switch to fats for fuel. That means you need to slowly reduce your carb consumption rate daily or at specified interval. This health and fitness article will walk you through all you need to know about intermittent fasting, the benefits, types, etc.
There are many ways to engage in intermittent fasting. You can always choose the style that most suits your lifestyle and goal. The pattern of fasting and feasting simply means that you are only permitted to eat food only during a particular period of a day, and not any time you wish.
NOTE: Ensure you consult a doctor or health specialist before you start intermittent fasting or any special diet program to make sure it is right for you. This is because research proved that fasting protocols affect hormones, especially in women. Also note that if you have stomach issues or adrenal fatigue you will need to proceed with caution.
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Benefits of Intermittent Fasting
Mentioned below are some of the prominent benefits of Intermittent Fasting:
- Reduces inflammation
- Prevents Alzheimer
- Encourages longer life expectancy
- Activates cellular cleansing
- Improves mental clarity
- Promotes effective weight loss
- Increases energy and growth hormones
- Reverses the type 2 diabetes
- Lowers blood cholesterol
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Different Levels of Intermittent Fasting
There are different levels of fasting that can be broken down into beginner, intermediate and advanced levels. Each of these levels will be discussed in detail, with some recommended foods you will be eating while in IF.
The Beginner Level: 16/8 Intermittent Fasting (IF) Protocol
In this level, you are expected to fast for 16 hours and then eat within 8 hours of the day. Most people find it easier to fast overnight, skip breakfast and eat their main meal around lunch time. Fasting between 8 p.m. and 12 midday the following day should work with most schedules. Below are some healthy recommended foods you can use as lunch while in this IF level:
- Chicken pie
- Grilled veggies panini with feta
- Ribbon prawn and spaghetti
- Chicken wraps, etc.
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The 5-2 IF Plan
Here comes the next level of intermittent fasting. This level should be undertaken under your doctor’s recommendation. The plan involves eating clean for 5 days and fasting for the other 2 days. Ensure that the meals you eat during the non-fasting days are rich in healthy fats and protein to maintain enough energy to see you though the fasting days.
NOTE: If you are not ready to undertake the 5-2 plan in full, you can try the modified plan. In the modified plan, you eat clean for 5 days but in the next 2 days, you restrict your calorie intake. You aim to consume not more than 700 calories on your fasting days and this will help your body prepare for the 5-2 plan in full.
Also note that you will need protein packed foods to keep your energy to the required level.
The Advanced Level – Intermittent Fasting Hard Core, Alternative Days
This advanced intermittent fasting level is simple if you understand it well. Eat every other day. Eat clean source meat, healthy fats, fruits and veggies, making sure every meal is filled with energy giving stuff. Then on the fasting days, keep hydrated with water, herbal teas, and sugar-free soft drinks. You can take black tea and coffee in moderate, but always check their caffeine levels.
NOTE: You can take snacks on the fasting days, but the rule is that the snacks must not contain more than 40 calories.
Here are some recommended keto breakfasts you can take during the fasting-free days in this IF level:
- Berry Parfait
- Eggsadilla
- Egg and veggie Florentine bowl
- Twice baked sweet potatoes and egg
- Egg rings
- Rainbow Pinwheels
- Fat Bombs
- French toast
- Omelet
- Healthy Scrambled Eggs
- Spicy breakfast burrito
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Conclusion:
Now that you have known all the tips about Intermittent fasting, you can now start this dieting pattern. But make sure your doctor recommends it for you. You can check out more at 21DayHero
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