Here, we outline the options (with some important caveats) and answer all your burningIF questions.
It can be any time.
Any time that you don’t eatthat’s fasting.
It’s the flip side, the B side of eating.
It’s really that simple."
Am I allowed to drink water or other zero-calorie beverages?
Is fasting actually safe for humans over the long term?
To clear things up, let’s start with some definitions.
And, at least inanimal studies, it shows promise for weight loss compared to a shorter fasting window.
This essentially breaks down to one meal a day and isnotfor beginnersyou need to work your way up.
However, people with diabetes should be careful intermittent fasting so they dont become hypoglycemic.
Alternate-day fasting
Also under the umbrella of intermittent fasting isalternate-day fasting (ADF).
In this version, you consume 25 percent of your normal caloric intake on fast days.
In my practice, Ive found this tricky and definitely for more advanced intermittent fasters, says Pedre.
Women, in particular, should proceed with caution.
So, you should aim to eat lots of protein, healthy fats, and vegetables.
Mechanisms that may help prevent chronic disease.
While data is limited overall, were excited to see more research on once-a-month fasting.
Attia, for example,does a 7-day fastfour times per year.
Cant forgo food that long?
More research is needed on prolonged fasts, and theyre likely not appropriate for all.
When it comes to IF, there is no one plan that works for everyone.
But certain plans are probably going to be more sustainable and safe over the long-term than others.
Leave alternate-day and 20-hour fasts to people who’ve done it for a while.
Research alsosuggests thatfasting-mimicking diets could make cancer cells more vulnerable to treatment.
One of the most potent stimuli to growth hormone secretion is fasting.
Recently, a fasting mimicking dietwas shown to15reduce inflammation and completely reversed some irritable bowel disease symptoms.
Additionally,researchers say16intermittent fasting may elicit changes in the gut that are protective against metabolic syndrome.
Other research18suggests the ketones generated during a fasted state have a neuroprotective effect, guarding brain cells against degeneration.
How can one simple practice possibly do all this?
There are a variety of possible reasons for this weight loss benefit.
This can help stabilize blood sugar and have an appetite suppressing effect.
Additionally, intermittent fasting may simply help you eat fewer calories.
“A meal too high in carbohydrates will result in anunpleasant glucose crash,” warns Attia.
Your best bet: something with protein, healthy fats, and vegetables.
That said, what exactly counts as “breaking” your fast, anyway?
Can you indulge in a splash ofalmond milkin your coffee, or will that counteract everything?
In fact, many studies of intermittent fasting have allowed these beverages as part of the fasting window.
While skipping the milk or cream is preferable, a splash probably won’t hurt.
Caffeine may even help you stick to your fast, as it is reportedly anappetite suppressant25.
Therefore it is not advisable for this purpose.
But most herbal tea, with the exception of mint, is likely okay.
Do supplements break the fast?
To be safe, though, simply take your supplements during your eating window.
And with prolonged fasts, Attia personally recommends holding off on supplements until its over.
This is ultimately a personal preference, and not required to reap the benefits of fasting.
But the effects of working out while fasting are unclear.
More research needs to be conducted, but if working out fasted feels good, have at it.
It’s worth noting, however, theres definitely an adjustment period to working out on an empty stomach.
So when youre first starting out, skip the HIIT workout and consider someyogaor a light jog.
As with everything fasting related, listening to your body is key.
While intermittent fasting has many benefits, there are conflicting opinions aboutwhether women should adopt this eating pattern.
Some experts argue that intermittent fasting may negatively impact female hormones and fertility.
Normally, a little bit of this hormetic, or pulsatile, stress is actually a good thing.
Its sending you signals that it’s starving, because it is.
When your body is in a stress-induced state, hormones in the thyroid (Ft3) drop.
The body is protecting you from what it thinks is starvation mode.
Regardless of which plan you choose, there are a few caveats.
Fasting for longer periods of time when your body isnt prepared can yield serious consequences.
There are also some people who should avoid fasting altogether.
First on that list?
Pregnant and breastfeeding women.
This could lead to inadequate weight gain of the growing fetus and hormonal imbalances that could cause significant harm.
And fasting during pregnancy could lead to reduced milk supply and inadequate nutrient intake for both mom and baby.
Second is anyone with a history of an eating disorder.
Going without food can sometimes trigger your fight-or-flight response, which may exacerbate these issues.
But we cant emphasize enough how important it is to listen to your body when adopting a fasting regimen.
