Intermittent Fasting Your Ultimate Guid - Date.16.04.2025

Intermittent fasting (IF) is an eating pattern that alternates between periods of eating and periods of fasting bearing that you can have a plain drinks like filtered water or plain tea and plain coffee to keep yourself well hydrated. Unlike traditional diets that focus on what you eat, intermittent fasting focuses on when you eat. 20% to 40% decrease in calories by skipping breakfast!

Common Methods of Intermittent Fasting:
1. 16/8 method: Fast for 16 hours, eat during an 8-hour window (e.g., noon to 8 PM).
2. 5:2 method: Eat normally for 5 days a week, then consume only about 500–600 calories on the other 2 non-consecutive days.
3. Eat-Stop-Eat: Involves a 24-hour fast once or twice a week.
4. Alternate-day fasting: Fast every other day (may include small meals on fasting days).

Key Benefits (as suggested by research):
• Supports weight loss and fat burning.
• May improve metabolic health
• Can reduce inflammation
• Might help regulate blood sugar and insulin levels
• Potential benefits for brain health and longevity
• Lower Insulin levels which increase mental clarity
• Spikes human hormone growth which helps us with lean muscle mass

Who Should Avoid Intermittent Fasting (or Use Caution):
1. People with a History of Eating Disorders
• IF can trigger restrictive behaviors or obsessive thinking around food.
• If you've struggled with anorexia, bulimia, or binge eating disorder, it's best to avoid or follow a supervised plan.
2. Pregnant or Breastfeeding Women
• You need steady fuel and nutrients to support your body and your baby.
• Restricting food can impact milk supply or fetal development.
3. People with Diabetes (Especially Type 1)
• Fasting can lead to blood sugar crashes (hypoglycemia), especially if you're on insulin or other meds.
• If you have Type 2 diabetes, you might benefit—but only under medical supervision.
4. People Taking Medications That Require Food
• Some meds (like certain antibiotics, thyroid meds, or anti-inflammatories) can irritate the stomach or be less effective on an empty stomach.
5. Those with Low Blood Pressure or Blood Sugar Issues
• Fasting can sometimes cause dizziness, fainting, or fatigue in people prone to drops in blood pressure or blood sugar.
6. Children and Teens
• They’re still growing, and fasting can interfere with energy, development, and hormones.
• Better to focus on balanced meals and healthy habits.
7. Underweight Individuals or Those with Nutrient Deficiencies
• Fasting may reduce overall calorie intake even further and worsen deficiencies.
8. Athletes in High-Intensity Training
• IF can work for some athletes, but if you’re training intensely or frequently, you might need more regular fuel to recover and perform well.

Tips for Energy, Hormones & Recovery
• Hydration is key – drink water throughout the fast, maybe add pink salt or electrolytes
• Get enough calories in your eating window—especially from fat and protein
• Sleep 7–9 hours – fasting plus workouts needs quality recovery
• Cycle carbs if needed: Try adding more carbs (like sweet potato or berries) on workout days