Intermittent Fasting for Beginners - The Complete Guide - Deepstash
Fasting Basics

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Different types of fasting

How fasting can improve your overall health

How to prepare for a fast

Fasting Basics

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Fasting....

Fasting....

...is the voluntary withholding of food for spiritual, health, or other reasons.

Food is easily available, but you choose not to eat it. This can be for any period of time, from a few hours up to a few days or – with medical supervision – even weeks on end.

It’s done by someone who is not underweight and thus has enough stored body fat to live off.

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Intermittent fasting for weight loss

When we fast, Insulin levels fall, signaling the body to start burning stored energy as no more is coming through food. Blood glucose falls, so the body must now pull glucose out of storage to burn for energy.

In essence, intermittent fasting allows the body to use its stored energy.

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Health benefits of intermittent fasting

Health benefits of intermittent fasting

  • Weight and body fat loss
  • Lowered blood insulin and sugar levels
  • Possibly reversal of type 2 diabetes
  • Possibly improved mental clarity and concentration
  • Possibly increased energy
  • Possibly increased growth hormone, at least in the short term
  • Possibly an improved blood cholesterol profile
  • Possibly a reduction in the risk of Alzheimer’s disease
  • Possibly longer life
  • Possibly activation of cellular cleansing by stimulating autophagy
  • Possibly reduction of inflammation

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Possible side effects

  • Hunger is the most common side effect of intermittent fasting.
  • Constipation is common. Less going in means less going out. Standard laxatives can be used to help.
  • Headaches are common and tend to disappear after the first few times on fasts.
  • Mineral water may help if your stomach tends to gurgle.
  • Other possible side effects include dizziness, heartburn and muscle cramps.

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Things to keep in mind

Things to keep in mind

  • Drink water
  • Stay busy
  • Ride out the hunger waves
  • Give yourself 1 month to see if intermittent fasting (such as 16:8) is a good fit for you
  • Follow a low-carb diet between fasting periods. This reduces hunger and makes intermittent fasting easier.
  • Don’t binge after fasting.

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Types of fasting

Shorter fasts ( less than 24hrs):

  • 16:8: eating only during an 8-hour window during the day and fasting for the remaining 16 hours.
  • 20:4: 4-hour eating window and a 20-hour fast.

Longer fasts (longer than 24 hours):

  • 24-hour fasts: fasting from dinner to dinner (or lunch to lunch).
  • 5:2 fast: 5 regular eating days and two fasting days.
  • 36 hour fasts: fasting the entire day.

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