Judith Awino

 What is intermittent fasting? Intermittent fasting is a pattern of eating where you eat at particular times and then go for hours without eating. It is different from diets such as Keto and Paleo because you don’t change what you eat but when you eat. It is a better alternative than traditional diets program because it’s easy to stick to it for the long term. How does intermittent fasting help you lose weight? Intermittent fasting works by boosting metabolism and burning fat. Think of it this way, when you are eating your body stores fat for later use. This state is called the fed state. When you are not eating (fasted state) your body burns the stored fat because insulin levels are low so as to help you with basic activities such as breathing. When you are fasting you have prolonged periods without food therefore your body speeds up your fat burning process. Different types of intermittent fasting There is no specific formula on how you should do intermittent fasting. Just pick what works for you best. Daily intermittent fasting It is also known as the 16:8 formula or The Leangains model. It is the most common method on how to do intermittent fasting and still maintain a lean body. Martin Berhan popularized this type of intermittent fasting. How to do it: You fast for 16 hours everyday Eat for the next 8 hours Then after 8 hours start your fasting cycle again Here’s an example of a Leangains model meal plan which you can customize to what works for you. Weekly Intermittent Fasting It is also known as the Eat Stop Eat intermittent fasting. This type of fasting entails longer periods of around 24 hours. If you are a beginner I wouldn’t recommend it until your body learns to adjust to shorter periods without food intake. How to do it: Fast for a day each week or twice It could be the first day of the month or the last day Here’s an example of an Eat Stop Eat formula The Warrior intermittent fasting It was developed by Ori Hofmekler. In this type of fasting you eat small amounts of fruits and vegetables then in the evening one huge meal which is high in protein and healthy fats. Ori recommends the protein intake should be dairy products such as Yoghurt. In this type of intermittent fasting, it almost as if you fast for 20 hours then eat for 4 hours. However, it is not recommended because it’s very strict than other types of fasting. Here’s an example of the Warrior Intermittent Fasting How long does it take for intermittent fasting to work? We are all different and therefore results may vary. Depending on which type of fasting you choose, you will see slight significant changes in about 14-30 day. During the fasting period, you may crave for food or feel hungry. This is normal as your body tries to adjust to the changes. If this happens, drink tea, coffee or fresh fruit juice. Intermittent fasting is not suitable for people with a history of eating disorders, pregnant and breastfeeding women unless they are being closely monitored by a physician. If you have any question on intermittent fasting or other tips, leave a comment below.