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Intermittent fasting 101: A beginner’s guide

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intermittent fasting 101
Intermittent fasting 101 (Photo: Shutterstock)
  • Intermittent fasting 101: The basics
  • How to jump start weight loss.
  • Discover a new way to eat for energy!

Intermittent fasting (IF) has emerged as a popular health trend in recent years.

With potential benefits ranging from weight loss to improved brain health, it’s no wonder people are eager to give it a try.

However, before starting on this dietary journey, it’s important to understand the basics.

Intermittent Fasting 101 is a beginner’s guide to what IF is, its potential benefits, various methods, helpful tips for success and common misconceptions about this way of eating.

What is intermittent fasting?

intermittent fasting 101

Intermittent fasting is not about what you eat, but rather when you eat.

At its core, intermittent fasting involves cycling between periods of eating and periods of fasting.

This approach differs from traditional diets that focus on counting calories or restricting food consumption.

It’s a shift in meal timing that emphasizes longer breaks between eating to allow your body to tap into stored fat for energy.

Intermittent fasting 101: Potential benefits of this way of eating

Time diet cocnept

Studies have shown that intermittent fasting can offer many health benefits.

Those who do it regularly often report weight loss, as fasting periods force the body to use stored fat for energy.

Additionally, IF may improve your metabolism and could reduce the risk of type 2 diabetes.

There’s also evidence suggesting it can boost brain health and extend lifespan, though more research is needed.

Popular methods

intermittent fasting 101

Intermittent fasting 101: there are several ways to incorporate this into your lifestyle

The 16/8 method involves fasting for 16 hours daily, with an 8-hour eating window. This type of IF is often called the «Leangains protocol.»

With the 5:2 diet you consume only 500-600 calories on two non-consecutive days of the week. Then you can eat normally the other five days.

The eat-stop-eat approach involves a 24-hour fast, either once or twice a week. It’s important to eat sensibly on your non-fasting days in order to stay healthy.

Intermittent fasting 101: Tips for success

healthy food

Embarking on the IF journey requires some planning.

It’s essential to drink plenty of water during fasting periods to stay hydrated and curb hunger pangs.

Always choose nutrient-rich foods. When you do eat, prioritize healthy foods to nourish your body and give you lasting energy.

Start slowly and practice with shorter fasting periods. You can gradually increase how long you fast as your body adapts to this new routine.

Lsten to your body. This type of eating plan isn’t right for everyone. If you have negative symptoms, consider adjusting your method or seeking medical advice.

Common misconceptions

intermittent fasting 101

As with any popular trend, there are many myths surrounding intermittent fasting 101.

  • It starves the body: IF doesn’t starve you, it actually teaches your body to use stored fat for energy more efficiently.
  • It causes muscle loss: With proper nutrition and resistance training, eating this way won’t cause you to lose muscle.
  • It slows down your metabolism: Contrary to this belief, IF can actually boost your metabolism and promote fat loss.
  • It’s a dieting cure-all: While IF offers many benefits, it’s essential to approach it as a tool, not a cure-all solution.

A new approach to dieting

Doctor holding nutritious food

Intermittent fasting 101 serves as a foundation for those looking to explore the potential benefits of this increasingly popular method of losing weight and changing the way you eat.

Like any lifestyle change, it’s vital to research, understand the basics, and approach it in a manner that fits with your individual health needs and goals.

It’s important to consult with your doctor before embarking on any drastic eating plan.

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Diet And Nutrition
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