Intermittent Fasting FAQ –
- Do I have to fast every day? Is it okay to miss some days?
- Are there are types of schedules like every other week or alternate day?
- Is the 5:2 fast diet similar to intermittent fasting?
- Can I be on keto for intermittent fasting? Is it better or worse?
- Can I drink beverages during the fasting period?
- Is there any way to not skip breakfast? I get my daily energy kickstart from it!
- Does gender matter?
- Aren’t we supposed to eat every few hours?
- Is there an intermittent fasting community or other resource I can read up on?
1. Do I have to fast every day? Is it okay to miss some days?
Of course! Just because you can’t do it every day, doesn’t mean you shouldn’t do it at all. The more you can do the better, but some is better than none!
Some people fast weekdays and take a break on the weekends. If it’s easier for you to fast on weekends, by all means, do that! Everyone’s life is different and we can’t all keep to the same schedules. Figure out what schedule works best for you and stick to it!
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2. Are there are types of schedules like every other week or alternate day?
There are various types of schedules including alternate day, alternate week and more.
- Alternate day – usually include longer periods of eating on one day and then extremely long breaks on the next. For example:
- Eating – 8am to 8pm (12 hour period)
- Fasting – 8pm to 8pm (24 hour period)
- Eating – 8pm to 12am (4 hour period)
- Fasting – 12am to 8am (8 hour period)
- Start over
- Alternate week – is done by eating normally with no scheduling one week and scheduling another. It is no different than scheduling three out of four days a week and not scheduling the rest. If it works for you, great! I would still recommend intermittent fasting every single day, but if it’s not possible, then as many times a week is very good.
3. Is the 5:2 fast diet similar to intermittent fasting?
The 5:2 diet involves restriction of calories for 2 days of the week non-consecutively and eating normally the other 5 days. This diet/fast hybrid doesn’t have much evidence about its effectiveness and I personally would not recommend it.
Basically, it requires 2 separated days of low calories (600 for men and 500 for women) and the rest of the week you eat normally. This diet can be very unsafe as you are eating far below the caloric amount necessary for most vital body functions. Eating less than your basal metabolic rate (BMR) is dangerous; you need those calories for vital bodily functions such as respiration, circulation and digestion. Your BMR is likely much higher than 500 calories, usually over 1000 and depending on the person. It is also important to remember that the 5:2 diet is exactly that: a diet, not a fast. Although some call it the “fasting diet” which is simply marketing to appeal more to the public.
4. Can I be on keto for intermittent fasting? Is it better or worse?
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Many ketoers, including myself, have achieved faster results from intermittent fasting by being on a keto diet simultaneously. When the body is keto-adapted and accustomed to fat burning, it will more readily adapt to fasting than a body who is not.
5. Can I drink beverages during the fasting period?
Absolutely! Water is critical, especially if you are on a keto diet simultaneously. Beverages under 50 calories will allow you to stay in your fasting state: coffee, water and tea are a great choice (make sure to leave out sugar and calorie-heavy creamers. Low calorie sweeteners are okay).
6. Is there any way to not skip breakfast? I get my daily energy kick-start from it!
If breakfast is your favorite meal, you can keep eating it! Intermittent fasting allows you to set your fasting schedule. If you have breakfast at 8am, make sure to have your last meal at 4pm (if you follow an 8 hour feeding window). If your breakfast is at 10am, your last meal could end at 6pm. Just make sure you leave enough time between eating for your body to enter that fast state we’re looking for.
Another important thing to note is that by eating a BIG dinner in the evening at the end of your feeding period, you give yourself enough energy to hold you through the rest of the evening, sleep and those few hours before breakfast.
You may drink coffee as well! Beverages under 50 calories will not kick you out of the fasting state and coffee is a good hunger suppressant!
7. Does gender matter?
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There is no conclusive evidence to support whether gender makes a difference. You must test your body and see how it responds to various fasting periods. Every person is unique and every body reacts differently! Give fasting a try for a few days, one day won’t tell you much.
8. Aren’t we supposed to eat every few hours?
Eating 2000 calories in 2 meals or in 6 meals still comes out to 2000 calories and your body will still have to digest those same amount of calories. Any way you add it up, the body will still use the same amount of energy to process the food.
One of the great benefits of intermittent fasting is once you lower the meals down to 2 (like I did), you will be spending less time eating and preparing and have more time free to do what YOU want!
9. Is there an intermittent fasting community or other resource I can read up on?
Yes! Check out the subreddit /r/leangains. There are always redditors there (over 30,000 subscribed) and ready to help with any questions or problems you might have.
If you haven’t read our Intermittent Fasting For Beginners post, go ahead and read it now! It’s got all the basic info you’ll need to understand how IF works and how to get started immediately!
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This post was last modified on December 11, 2024 4:39 am