Intermittent Fasting

One of the hottest topics around right now is Intermittent Fasting. I have seen a lot of controversy and false information out there, so hopefully I can clear some of that up for you.

What is it?

To sum it up, intermittent fasting is a period of time that you do not consume any calories. After that period of time is over, you are allowed to consume calories.

The most common fasting cycle is: 16 hours of fasting, 8 hours of eating.

Eating from 1pm-9pm seems to be the most common, but you just need to figure out what works best for you. If you’re the type of person who loves to eat breakfast, maybe try eating from 10am-6pm.

Personally, I have used intermittent fasting on and off for about 2 years now, and I find that the 11am-7pm method works best for me.

Why should you do it?

The studies show that putting your body through cycles of fasting can have benefits, such as:

  • Weight Loss: you are forced to eat fewer meals, which usually leads to fewer total calories consumed.
  • Insulin resistance: can protect against some chronic diseases
  • Your body adjusts hormone levels to make stored body fat more accessible.

How to get started?

The first one or two weeks of intermittent fasting will be challenging, especially if you are accustomed to eating breakfast, lunch and dinner everyday. After your body adapts to the cycles of intermittent fasting, I promise it gets easier.

Some of my best tips for succeeding with intermittent fasting:

  • Drink black coffee or black tea (no cream, sugar, etc.)
  • Drink tons of water
  • Find someone who will hold you accountable

Who should not do it?

Athletes chasing peak performance, Pregnant women, underweight adults, children, diabetics or people with eating disorders.

Published by Jonathan Valentini,

B.A. Exercise Science, Professional Strength and Conditioning Coach, Former NCAA athlete, CSCS, CSAC, CPR/AED

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