In case you don’t know, intermittent fasting is an eating strategy that involves periods of fasting during the day. It has recently gained popularity since I started doing it (yeah right!) for its potential benefits, including weight loss and improved health.

Here is an example of what intermittent fasting looks like to me, my last meal was at 8 pm last night, and I did not eat until after 8 am this morning.

A recent study found that intermittent fasting can indeed help people lose weight and maintain it over the course of a year, comparable to the results achieved through all the calorie counting.

While intermittent fasting may not suit everyone, it’s worth considering as a health and weight loss strategy, if that’s a goal for you. For those interested in trying intermittent fasting, I’ll tell you right now to consult with a healthcare professional or nutritionist before making any significant changes to your diet or lifestyle, I don’t know anything, so don’t follow me (that’s my warning).

Here’s a simple step-by-step guide to intermittent fasting:

Step 1: Familiarize yourself with popular approaches such as the 16/8 method (fasting for 16 hours and eating within an 8-hour window) or the 5:2 method (eating normally for 5 days and restricting calories on 2 non-consecutive days). (I personally don’t do either, I just freestyle it and try to not eat breakfast right away and I keep in mind the time I ate the night before.

Step 2: Pretty easy, choose the fasting method that aligns with your lifestyle and preferences. Consider factors in your life like your daily schedule, eating habits, and overall health.

Step 3: Start Slowly. Begin by extending your nighttime fasting period by a couple of hours. For example, if you usually finish dinner by 8 PM, delay breakfast until 10 AM.

Step 4: Stay Hydrated During the fasting periods, drink plenty of water to stay hydrated and curb hunger. You can also consume unsweetened tea or black coffee, as they are low in calories and can help suppress appetite, I personally drink green tea on a regular basis.

Step 5: Eat Balanced Meals When it’s time to eat, focus on consuming nutritious, balanced meals. Include a variety of whole foods, such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Aim to meet your nutritional needs within the designated eating window.

Step 6: Listen to Your Body Pay attention to your body’s hunger and fullness cues. Intermittent fasting should not lead to extreme calorie restriction or starvation. If you experience any adverse effects or feel unwell, adjust your fasting schedule or consult a healthcare professional.

Step 7: Be Consistent Consistency is key with intermittent fasting. Stick to your chosen fasting method and eating window consistently to allow your body to adapt and experience the potential benefits.

Step 8: Monitor Your Progress Keep track of your progress, including weight changes, energy levels, and overall well-being. This will help you determine the effectiveness of intermittent fasting for your body and make any necessary adjustments.

Step 9: Seek Support Consider joining online communities or seeking support from friends or family members who are also practicing intermittent fasting. Sharing experiences and tips can provide encouragement and motivation along your journey.

Step 10: Listen to Your Body Remember that everyone is unique, and what works for one person may not work for another. Pay attention to how your body responds to intermittent fasting and make adjustments as needed to find a sustainable approach that works for you.

 Recently, after the pandemic, there seems to be an increase in heart failure among people. I asked my AI Robot Chatbot buddy about Intermittent Fasting and heart health, and here are some interesting bullet points. please remember that these benefits may vary for each individual.

• Weight management: Intermittent fasting promotes weight loss or weight maintenance, reducing excess body weight and associated risks for heart disease.

• Improved insulin sensitivity: Intermittent fasting enhances insulin sensitivity, which helps regulate blood sugar levels and lowers the risk of heart disease and type 2 diabetes.

• Favorable lipid profiles: Intermittent fasting reduces total cholesterol, LDL cholesterol, and triglyceride levels while increasing HDL cholesterol, improving overall lipid profiles, and reducing the risk of atherosclerosis.

• Blood pressure regulation: Intermittent fasting has been associated with lowered blood pressure levels, reducing strain on the heart and lowering the risk of cardiovascular complications.

• Reduction in inflammation and oxidative stress: Intermittent fasting may decrease chronic inflammation and oxidative stress, protecting the heart and blood vessels from damage.

• Potential for reduced risk of heart disease: While more research is needed, intermittent fasting shows promise as a lifestyle approach that can potentially benefit the heart and reduce the risk of cardiovascular complications.

 I want to add one last point on breakfast. The “I have to eat breakfast” state of mind can be adjusted to fit your lifestyle. Here are some interesting points on breakfast so you don’t have to get caught up in the breakfast hype.

• Ancient Times: Breakfast was not a distinct meal, and people typically ate a simple morning meal of bread, fruit, or leftovers (yeah, that’s right, leftovers!).

• Medieval Europe: Breakfast was influenced by religious practices, with fasting until mid-morning or noon being common.

• 16th to 17th Centuries: Wealthier households adopted a more substantial morning meal with items like bread, meat, cheese, and ale.

• 18th to 19th Centuries: Industrialization led to a more structured workday, and people prioritized a hearty breakfast for energy, including porridge, bread, and hot beverages.

• 20th Century: Ready-to-eat cereals gained popularity, and the concept of a balanced breakfast with cereal, milk, juice, and toast became widespread.

• Contemporary Times: Breakfast choices have become diverse, ranging from traditional options to healthier alternatives. Cultural influences contribute to regional specialties and individual preferences.

As you can see, breakfast had its reasons for it during certain periods. You can eat breakfast religiously and sometimes you can skip it too, why not? I have seen people eat breakfast even when they are not hungry, simply out of morning habit. I’m not saying not to eat breakfast but be mindful of your food intake, it’s important.

In conclusion, intermittent fasting has shown promising results for good health, weight loss, and long-term maintenance. Best of luck on your journey!

-Vlad