Understanding Intermittent Fasting: A Beginner’s Guide: Fasting Forward Newsletter (Archive)
Hello Mama,
Welcome to my second [ever] newsletter! We’re hitting the basics of intermittent fasting to start understanding what it is so you can start doing. I want to provide the utmost value to you so let’s dive in!
Understanding Intermittent Fasting: A Beginner’s Guide
Step #1: Understanding Intermittent Fasting.
- Intermittent fasting is not a diet; it’s a pattern of eating that alternates between periods of fasting and eating.
- Unlike traditional diets that focus on what you eat, intermittent fasting is more about when you eat. During fasting periods, you can have water, herbal tea, and coffee.
- Fasting will start to help train your body to metabolically switch between fat-burning (while fasting) and sugar burning (while eating). You need to do both!
Step #2: Different Methods of Intermittent Fasting
- There are several popular methods of intermittent fasting. My top 4 are:
- 16/8 Method: This involves fasting for 16 hours and eating within an 8-hour window each day. A popular eating window is 11a-7p.
- 19/5 Method: This involves fasting for 19 hours and eating within a 5-hour window each day. A popular eating window is 2p-7p.
- OMAD Method: One Meal A Day involves fasting for 23 hours and eating within a 1-hour window each day. A popular eating window is 6p-7p.
- Alternate-Day Fasting: As the name suggests, alternate-day fasting involves alternating between fasting days.
Visual MOMFast Fasting Schedules HERE
Step #3: Health Benefits of Intermittent Fasting
- Intermittent fasting has gained popularity due to its potential health benefits, including:
- Fat Loss: Fasting triggers a state called ketosis, where the body taps into stored fat for energy due to a lack of glucose. As a result, ketone levels rise.
- Side note on Ketones: They’re molecules produced by the liver when the body doesn’t have enough glucose (sugar) to use for energy. They are an alternative fuel source derived from fat breakdown.
- I use this tool recommended by Dr. Mindy in Fast Like A Girl, to track my ketones and glucose.
- Improved Metabolism: Fasting may enhance metabolic function and promote fat burning, leading to improvements in overall metabolism.
- Clarity and Focus: Intermittent fasting clears my brain fog. This is a hidden and underrated benefit you’ll notice immediately in the shorter eating windows like 19/5.
- Fat Loss: Fasting triggers a state called ketosis, where the body taps into stored fat for energy due to a lack of glucose. As a result, ketone levels rise.
Checklist: Getting Started with Intermittent Fasting with helpful resources
✅ Choose a base fasting method that aligns with your lifestyle. Pick one you’re able to consistently do for the next 28 days. Don’t be a hero and go too fast too soon.
✅ Download my Cycle Fasting Cheat Sheet and start your plan with your cycle.
- If you do not have a cycle, follow the moon. At the time I’m sending this, the next new moon is May 7th, 2024.
- Cycling your fast throughout the month will help balance your hormones or keep your hormones balanced and not throw you out of wack.
- Use the cheat sheet and add your plan to a calendar for visual and accountability
- Here is an example of me planning mine.
✅ Stay hydrated during fasting periods by drinking plenty of water or herbal tea.
✅ Listen to your body and adjust your fasting schedule as needed based on how you feel.
Consult with a healthcare professional before starting intermittent fasting, especially if you have any underlying health conditions or concerns.
xo,
amber
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