7 Things You Need to Know Before Trying Intermittent Fasting

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With intermittent fasting on the rise, almost anyone would want to try. Celebrities and influencers have tried it out and have garnered positive results. It’s not only easy and cost-effective, but you’ll see results in no time at all.

However, before you start this diet, here are some things you need to know first.

Figure out your goals

There are many potential benefits to intermittent fasting, so there’s no reason not to try it. However, you must set your goals first before trying this diet. Are you trying to reach a healthier weight? Are you looking to curb your cravings? Different goals lead to different plans; therefore, knowing what you hope to get from fasting will help you select the right strategy.

There is no one-size-fits-all solution

There are at least five major types of intermittent fasting, and those are intended to work with almost any routine. It is important to note that what may work for your friends or colleague may not work for you.

While some people can fast the whole day, others are more successful in the 16/8 fasting method.

Expect to fail, so try again.

Even if you’ve done your research, you might find that the one you have selected may not work for you. Don’t worry. You can try it again using a different method. Choose a method that will work for your daily routine. Going for a more aggressive 24-hour fasting may leave you irritable, and it may not work for your lifestyle. The method you choose must align with your routine.

Work your way up

You may have heard someone saying the warrior diet is the best alternate fasting method, but you do not need to jump to that immediately. The warrior diet involves only a 4-hour eating window and a very aggressive plan bound to fail, particularly for beginners.

Start with a shorter fasting plan and work your way up to the program if you succeed.

Listen to your body

There will be times where you want to eat, particularly in more aggressive plans. When you feel that you want to eat or feel very weak, listen to what your body says and eat. It’s not a rule that you have to follow all the time, and your health is the most crucial aspect of this type of diet.

Coffee and tea are allowed during the fasting period

It is OK to drink coffee or tea during the fasting window as these types of beverages contain only a small amount of calories. Coffee and tea suppresses your appetite and makes it easier to stick to your fast for the long term.

However, drink only tea and coffee without creamer, sugar, etc., as you’re likely to consume more calories, thus negating your goal to lose weight.

Fasting isn’t your “cure-all.”

While there are many benefits to adopting intermittent fasting, it is important to remember that it cannot magically solve all your health concerns. Like most of the diet methods, use it as a tool and expect to see benefits the longer you use it.

What is the 16/8 Fasting

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The 16/8 fasting or the 8 hours fasting is popular intermittent fasting that even celebrities and social media influencers attest to. By not consuming any meal for 16 hours and eating only during the 8-hour window, you can not only lose weight but also lower the risk of chronic diseases such as type-2 diabetes and obesity.

There are no restrictions on the types of food the person can eat during the 8-hour window. This flexibility makes the plan very easy to follow.

The problem with this method is that you’re not making decisions based on how full or hungry you feel, but rather on a restricted time window. The results can backfire in the long run if you’re not careful.

What is the 16/8 Diet?

The 16/8 diet is a type of intermittent fasting where you spend 16 hours a day consuming nothing but coffee, tea, water, any unsweetened beverages. The remaining 8-hour window is when you eat all your meals and snacks. Most people who do this by beginning fast hour after dinner and skipping breakfast. They eat their first meal at lunch or in the middle of the day. There are no food limits during the 8-hour eating window, but we suggest to follow a keto diet to improve better your chances of losing weight.

Is fasting for 16 hours healthy?

The goal of fasting for 16 hours is to reduce the oxidative stress in the body, which can decrease inflammation and reduce the risk of chronic diseases.

In theory, when youre fasting, your vital organs, digestive and absorptive hormones and metabolic functions are taking a break. Since our bodies secrete insulin to help absorb sugar, fasting is linked to having higher insulin resistance over time. High insulin levels can put us at risk for a whole host of diseases.

Is it good for weight loss?


Eating during the fasting period can help reduce the number of calories consumed it can also help boost metabolism. Studies have shown that men who followed the 16/8 approach for eight weeks while doing resistance training have shown a significant decrease in fat mass with no reduction to muscle mass.

In another study, researchers have found very little difference in weight loss between participants who have done 16/8 fasting to those who reduced their calorie intake. The dropout rate of the intermittent fasting group was also high.

Should you try it?


The choice is up to you. Before you consider this fasting method, there are a few things you need to know before you fully commit to this type of intermittent fasting.

During fasting hours, that not mean zero-calorie days. Aim for at least 25 percent of your daily calorie requirement. If your calorie requirement is 2000 calories, your fasting hours should not exceed 500 calories.

Feast hours doesn’t mean that you have to eat whatever you like. So don’t get too excited during feast hours as you might end up consuming more calories than your body needs; thus, negating your fasting period.

Focus on nutrient-rich foods during feast hours to ensure that you have adequate nutrient intake.

Everything You Need to Know About the Warrior Diet

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The Warrior Diet or the 20/4 diet is a form of intermittent fasting that involves consuming little to no food during fasting hours, and short periods of feasting hours. It is an effective way to lose weight and improve your energy levels and mental clarity.

What is the Warrior Diet?

The Warrior Diet is one of the many variations of intermittent fasting where you fast for 20 hours and eat as much food as you can during the 4-hour eating window. The Warrior Diet was created in 2001 by Ori Hofmekler, a former member of the Israeli forces. The diet is supposedly based on ancient Roman and Spartan warriors who eat very little during active days, then eat as much as they can at night.

How does it work?

This approach to intermittent fasting is also known as the 20:4 diet. Like the popular 16/8 diet, the Warrior Diet consists of daily feasting and eating window. However, the eating window of this type of diet is shorter and limited; therefore, you’ll have to eat as much as you can during the eating period.

You are free to eat whatever you want during the feasting period as long as you eat nothing during the fasting period. Compared to the 16/8 diet, it’s easier to fit your daily calorie intake for 8 hours rather than 4. Additionally, it’s more challenging to fast during the day in a Warrior Diet than it is to fast overnight in a 16/8 diet.

What are the benefits of the Warrior Diet?

Because you eat fewer calories than you normally would during the day by eating only during window hours, your weight will decrease at a faster rate compared to restricting calorie intake. When you shrink your eating window, you’ll benefit from decrease inflammation, manageable blood sugar, and decrease the risk of chronic diseases. But not everyone can benefit from this diet. What works for you might not work for others.

What are the side effects of the Warrior Diet?

The Warrior Diet is a restrictive and extreme form of intermittent fasting. It could lead to disordered eating if not done properly.

The diet also promotes binge eating during the feasting hours; therefore, it can lead to stomach distention or even heartburn. Some may become obsessive about the feasting hours, which can cause a person to develop harmful behaviors.

Getting 20 hours without food changes how your body uses fuel, and it can lead to decreased metabolism. This means if you stop the diet, you are likely to gain more weight.

If you experience fatigue and hunger during your fasting period, this type of fasting may probably not be a good fit for you.

Who isn’t fit for the Warrior Diet

The Warrior Diet may be difficult to apply for a long period of time, so cannot work for everyone. People who take medications which should be taken with food aren’t fit for this type of diet. Diabetic people should consult their doctor first because this type of diet can mess with your blood sugar levels.

Additionally, pregnant women, children or people who have been diagnosed with eating disorders shouldn’t try this diet.

Everything You Need to Know About Alternate-day Fasting

Alternate day fasting is another intermittent fasting method that may be beneficial if you want to lose weight. When you do alternate-day fasting, you are to fast every other day.

The process is simple: on fasting days, you are to consume a maximum of 25% (or 0 if you can) of your daily calorie intake. On non-fasting days, you eat whatever you like.

Alternate-day fasting shows promising results not only in losing weight but in body composition, inflammation, and has shown to reduce the risk of chronic heart disease.

What is Alternate-day fasting

Alternate-day fasting is a type of intermittent fasting approach. With this type of IF, you fast for one day and eat what you want the next day. Under this fasting method, you are only to restrict what you eat half of the time.

On fasting days, you are on a 0 to 25% maximum calorie diet. You can eat calorie-free beverages such as tea, coffee, or water, but it shouldn’t have sugar, creamers, or anything that may contain calories.

If you can’t stick to the minimum calorie diet, you can modify this method by consuming about 500 calories on fasting days or 20 to 25% of your daily energy requirements.

The good news is that on your feeding days, you eat whatever your hearts desire.

The total length of the fasting period is 36 hours. It may seem a lot, but remember, around 16hours of your fasting time is spent while you sleep.

Benefits of Alternate-day fasting

Studies have shown that alternate-day fasting is beneficial for weight loss. In a study among adults with overweight and obesity, it has been demonstrated that they can reduce 3 to 8% of their body weight in 12 weeks with their second week showing notable results.

Studies have shown that through alternate-day fasting and calorie restriction, harmful body fat, and the inflammatory markers linked to obesity are reduced.

If you combine endurance exercise with this intermittent fasting method, it can cause twice as much weight loss than with fasting and exercise alone.

It’s easier to stick to and produce better fat loss results, preserving more muscle mass.

What to eat for alternate day fasting

You don’t control the type of food to eat, only calories. But if you want to optimize your health, avoid foods that can affect your daily country intake. Healthy foods that don’t have sugar, trans fats, or artificial ingredients and eat only whole foods such as meats, vegetables, and fruits.

Who shouldn’t try alternate-day fasting

This type of fasting is not for everyone. If you’re stressed, lacking sleep, or doing intense exercises, you might not be able to handle alternate-day fasting. Also, consider your fat-adaptation. If you cannot utilize stored body fat, then this or any form of intermittent fasting will be excruciating.

Intermittent fasting is not recommended for nursing or pregnant women as the baby needs; it can get to be healthy.

Underweight people shouldn’t try it; the aim is to gain not lose weight.

Not everyone can try alternate-day fasting, but if you’ve tried some of the intermittent fasting methods and feel that it doesn’t work, you can try.

Can You Drink Coffee While Intermittent Fasting?

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If you’re thinking of giving intermittent fasting a try, you must know that you need to fast for 12-18 hours. That being said, the best fasting hours are from dinner until breakfast. So if you’re worried that morning fasting will interfere with your coffee, then we have news for you.

Yes. You can have coffee, but it needs to be black. This means that if you’re used to drinking coffee with cream or sugar, you’ll have to shift to black.

Because a cup of coffee is fat-free and has almost zero calories, it won’t screw up your fasting period. But it has to be black coffee because all the other coffee variations and add-ins contain fat and calories. And when you’re consuming calories, you are negating your fasting period.

According to USDA, black coffee contains around three to five calories per cup. When you start pouring sugar, cream, milk, or anything else, you add anywhere from 10 to 100 calories to it. The more calories you feed your body, the more your body consumes it as energy. This means that it won’t make use of the glucose stored in your fuel cells; thus, negating the fasting period.

Benefits of coffee when fasting

Coffee does not only helps you satisfy your hunger, but there are also other benefits to it.

When you drink coffee, your brain function has improved, reduced blood sugar, and reduced heart disease risk.

  • Coffee intake can also decrease the risk of type 2 diabetes. Consuming 3 cups of coffee a day can also reduce the risk of health from heart disease.
  • Coffee also has benefits to brain health. Intermittent fasting and regular coffee consumption help reduce the risk of mental decline. It also reduces the risk of developing Alzheimer’s or Parkinson’s disease.
  • The caffeine in coffee helps to suppress your appetite. This is a great beverage to drink if you’re hungry during your fasting period.
  • Coffee is also known to promote ketone production.

If you don’t like coffee, here are some alternatives:

You can drink water, but water alone won’t ease your hunger. You can infuse water with fresh fruit or squeeze lemon for flavor, but don’t eat the fruit.

You can also drink unsweetened tea. Tea contains zero calories if it doesn’t have anything added to it.

Remember that the concept of this fasting is to not consume calories for a prolonged period of not consuming calories or your body will consume the calories, not the stored fat. Therefore, making fruit juices, green juices, and smoothies will stuff you up with calories, and they have enough calories to break your fast.

Regardless if you’re doing 16, 24, alternate-day fasting, or any other fasting methods, it leads only to one goal. By limiting food consumption during the fasting window, you are also limiting the number of calories you consume.

That is why drinking fluids that contain zero calories such as coffee and tea are ok during the fasting period as long as it doesn’t contain any additives such as milk, cream, and sugar.

5 Types of Intermittent Fasting

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Intermittent fasting has become a popular trend because of how secure the method is and how it can improve metabolic health and possibly extend a person’s lifespan. Intermittent fasting involves partially abstaining from eating for a set amount of time before regularly eating again. Proponents claim that intermittent fasting is easier to maintain than controlling the number of calories to consume per day.

There are various methods of intermittent fasting that you can try. Each person’s experience of intermittent fasting will vary, and these different styles will suit different people.

Overnight Fasting

The rules of this fasting method are simple. You have to decide and adhere to not eating anything for 12 hours. Studies have shown that fasting for 10 to 16 hours can cause the body to convert its stored fats into energy, releasing ketones into the bloodstream, thus causing weight loss.

The easiest way to do and the easiest method for beginners because the fasting window is relatively small. The easiest way to do the 12-hour fast is to include the period of sleep in your fasting window.

Leanigans Diet

This method involves fasting for 16 hours a day and leaves an 8-hour eating window. This is helpful for someone who has tried the 12-hour fast but did not see any benefits.

The most common fasting period people perform is to finish their evening meal by 8 pm then skip breakfast until noon.

A study in mice found that by limiting the feeding window to 8 hours protected them from inflammation, diabetes, and obesity even if they eat the same number of calories as mice did not fast.

Whole-Day Fasting

In this type of intermittent fasting, you choose to eat dinner then not eat again until the next day’s dinner. Your fasting method with this method is 24 hours.

This is one of the most rigorous intermittent fasting methods, but if done right, it can significantly reduce your weight. Moreover, some people find it impossible to eat an entire day’s calories in one sitting. The disadvantage is that it will be hard to get all the needed nutrients in your body with just one meal. This approach is also tough to stick to. You might get hungry before dinner, and it may lead you to consume more food, which results in unnecessary calories.

Alternate-day Fasting

Fasting involves not eating every other day. But there are different variations to this diet. You can avoid solid foods during the day or allow up to 500 calories. On feeding days, people can eat as much as they want.

Alternate-day fasting is an extreme form of intermittent fasting, and this method may not be suitable for beginners or those with medical conditions. It may also be challenging to maintain alternate-day fasting for the long term.

The 5:2 Fasting

The idea of this fasting method is to eat for five days normally, and then for the next two days, restrict your calories to 500 to 600 calories per day. The fasting days are up to your preference. It doesn’t matter if you prefer two consecutive days or alternate days.

Beginners Guide to Intermittent Fasting

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Intermittent fasting is currently one of the world’s most popular fitness trends. All you have to do is skip one meal a day and expect to shed pounds of weight in weeks! No wonder a lot of people use intermittent fasting.

If you’ve been contemplating if this option is the right one for you to lose weight, here’s a beginner’s guide to intermittent fasting.

What is Intermittent Fasting

Intermittent fasting is an eating pattern that cycles between fasting and eating. In simpler terms, you are making a conscious decision to skip meals on purpose. With this type of fasting, you choose to eat at specific window hours and choose not to eat for a larger window of time. A popular fasting method is to fast for 16 hours then eat only within a specific 8-hour window. For example, you’ll eat at lunch until 8 pm, then skip breakfast.

How it Works

When you eat three meals a day, and not exercising then every time you eat, you are consuming those calories and not burning the stored fat.

When you cut an entire meal each day, your body doesn’t have recently consumed meal to burn for energy. Therefore, it is more likely to pull the fat stored in your body as it is the only readily-available source of energy at the time. The more stored fats burned, the more you are able to reduce weight. Intermittent fasting teaches your body to use the food it consumes more efficiently and learn how to burn fat as fuel.

If done properly, fasting can promote weight loss and build muscle mass.

Is it Safe?

Intermittent fasting is an excellent method to lose weight. But this method is not for everyone. Before you try intermittent fasting (or any diet), you should consult with your doctor first. In general, people should stay away from this method if:

  • You are under 18 years of age.
  • Pregnant or breastfeeding.
  • You have diabetes or blood sugar problems.
  • You have a history of eating disorders.

Keep in mind that this method may have different effects on different people. Consult your doctor when you experience unusual symptoms such as nausea, headaches, anxiety, etc.

Should You Try It?

Intermittent fasting has been proven to deliver results, but before you give it a try, here are some things you need to know.

There are different types of fasting. A popular variation is the time-restrictive fast where you give yourself 6 to 8-hour window to eat each day. A more advanced method is to skip an entire day of eating once or twice a week.

You can drink during your fasting hours as long as what you consume has zero calories. Coffee and tea are great for suppressing appetite but do not add creamers or sweeteners.

If you get hungry during your fasting period, don’t be afraid to break the fast. Listen to your body.

It’s not all about weight loss. Intermittent fasting is known to improve hormones, increase insulin resistance, and decrease inflammation.

Intermittent fasting is one of the many lifestyle strategies that can improve your health. However, eating the right food, having enough sleep, and exercise are still the most important things you need to focus on if you actually want to lose weight. At the end of the day, there’s no one-size-fits-all solution. The best weight loss method for you is the one you can stick to in the long run.