INTERMITTENT FASTING: BASIC TIPS TO GET YOU STARTED

Intermittent fasting is an eating pattern that has gained popularity in recent years due to its potential health and weight loss benefits. While there are different approaches to intermittent fasting, in this article I will explain the basics with useful information in case you want to get started with this practice.

Before you begin the practice of fasting you must learn to eat well, otherwise you may put your body under unnecessary stress.

What is intermittent fasting?

Intermittent fasting is an eating pattern that alternates between periods of food intake and periods of no food intake, it's as simple as that. It is a conscious decision to improve nutritional lifestyle and achieve metabolic balance. It focuses on what to eat and when to eat. There are several popular methods of intermittent fasting, such as the 12:12 method, 14:10, 16:8, 24-hour fasting, alternate-day fasting and extended fasts. Each of these methods has different fasting schedules and durations, allowing it to be tailored to individual preferences and needs.

Potential benefits of intermittent fasting:

1. May promote fat loss, as your body begins to use your body fat for energy.

2. May improve insulin sensitivity by regulating blood sugar levels, which is beneficial for people with insulin resistance or type 2 diabetes.

3. Promotes cellular de-inflammation of the body, strengthening the immune system.

4. It promotes the increase of growth hormone, as well as the generation of new cells and the disposal of damaged cells.

5. Some studies suggest that intermittent fasting may help reduce risk factors for heart disease, such as high blood pressure, cholesterol levels and inflammatory markers.

6. Intermittent fasting has been observed to have positive effects on brain health, including protection against neurodegenerative diseases and improved cognitive function.

7. Unlike many restrictive diets, intermittent fasting is relatively easy to follow and can be adapted to different lifestyles.

Tips for starting intermittent fasting:

1. Start gradually: If you are new to intermittent fasting, it is advisable to start with a gentle approach, such as the 12:12 method, and then you can progress.

2. Stay hydrated: Drink plenty of water throughout the day. You can also drink unsweetened tea or coffee to help control hunger.

3. Choose nutritious foods: During your eating window, focus on eating healthy, balanced foods: protein (meat, eggs, fish, seafood) and healthy fats (animal fats, dairy products with their fat) in your meals to get the nutrients you need.

4. Listen to your body: Pay attention to your body's hunger and satiety signals. Don't skip meals during your feeding window. Be sure to meet your nutritional needs.

5. Maintain a regular routine: Establish an intermittent fasting schedule that fits your lifestyle and that you can follow consistently. It is best for women's hormonal health to eat breakfast within 30-60 minutes of waking up after sunrise.

6. Do not skip the windows where you should eat food. Remember, it's not a race, it's about creating a healthy lifestyle.

7. Don't exercise on an empty stomach: If your schedule only allows you to exercise early in the morning, be sure to break the fast before your routine, even if it is with a small serving of animal protein or healthy fat, for example: 1 teaspoon (or the amount you tolerate) of MCT Oil, 1 cup of Nutribreakfast (Use the code SAVE10, for a 10% off) mixed in coconut milk or cow's milk, 1 cup of bone broth with butter or Ghee.

8. During the fasting window, do not eat anything! You can drink water, tea or herbal teas without any sugar. Keeping busy will help you not to think about food.

9. Take supplements during the feeding window, as some may break your fast. On the other hand, pharmacological medications will not break your fast, so take them according to your doctor's instructions.

10. Don't obsess about the scale: Intermittent fasting is not only about losing weight, but also about improving your overall health. Don't obsess about the numbers on the scale and focus on how you feel, your energy levels and your overall well-being.

11. Vary the types of fasting during the month so that your body stays active and doesn't get used to just one type of fasting.

12. Consult a health professional: It is always advisable to talk to a health professional before beginning any type of change in your eating pattern, especially if you have pre-existing medical conditions or are taking medications.

During menopause and andropause intermittent fasting is very beneficial for immune activation.

Example of food intake and fasting windows:

Type of fasting	Breakfast	Lunch	Dinner
12:12	7:00 am	1:00 pm	7:00 pm
​14:10	7:00 am	​1:00 pm	​5:00 pm
16:8	​7:00 am	​3:00 pm	Fast
​24 hours	​7:00 am	Fast	Fast

There are much longer fasts that require a lot of attention, training and professional accompaniment. These types of fasting are common practices as part of the treatment of diseases such as cancer.

Intermittent fasting may not be suitable for everyone, and it is important to tailor it to your individual needs. Listen to your body, be consistent and seek balance in your lifestyle for maximum benefits.

Situations where you can fast for a maximum of 12 hours:

• When you have thyroid problems.

• During pregnancy.

• During lactation.

• When you are going through periods of high stress.

• While you are undergoing a fertility treatment or protocol and/or activation of sex hormones.

In summary, intermittent fasting is a nutritional approach that alternates between periods of food intake and periods of no food intake. It has several methods and can offer benefits for fat loss, insulin sensitivity, cellular de-inflammation, brain health and more. It is important to start gradually, stay hydrated, choose nutritious foods and listen to your body. Remember that intermittent fasting may not be right for everyone and should be tailored to your individual needs. Consult a health professional before you start. With a balanced and consistent approach, you can maximize the benefits of this practice to improve your health and well-being.

Disclaimers:

"The information provided is for educational and informational purposes only, and is made available as self-help tools for your own use; it is not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a health care professional."

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