Hey there, It’s been a while since I post an article. And I realized that after a month sadly. Anyways, today we’re going to talk about different types of fasting but also we’re going to cover:
-How often should you do each
-Different benefits of each
-Types of fasting from another standpoint
Before we start, I’m not going to cover all types of fasting that you may have heard of before. Simply because I think some of them are too complicated and not practical.
Alright, let’s begin.
1-Intermittent Fasting(Time-Restricted Eating)
As you already know this is the classic fasting that everyone knows. This includes 16/8, 18/6, and 20/4. All of them are intermittent fasting.
You can pick one of them depending on your purpose. But I recommend you fast for at least 18 hours. Because the main benefits of fasting start to occur after 16 hours.
Of course, there are multiple benefits of the 16/8 method but the main benefits like ketosis, autophagy barely start after 16 hours. So, you get less benefits out of 16/8 than 18/6 or 20/4.
I mean, you get benefits most of the benefits of 16/8 only from calorie restriction mostly.
How often should you do Classic IF?
I recommend fast for at least 18 hours a day 2-3 times per week. You can increase the number of days you fast depending on your purpose. If you want to lose fat 4 maybe 5 days is good. If you want to build muscle 2-3 days is better.
But DON’T FAST EVERY DAY.
And don’t eat processed junk in non-fasting days. Just eat your regular healthy meals high in protein.
If you’re after metabolic benefits such as fat loss, building muscle, insulin sensitivity, etc. Then classic IF is for you.
You still get longevity and cellular rejuvenation benefits but you get less than our second type of fasting.
Prolonged fasting is a bit different from our classic IF. We’re talking about 24-36 hours minimum. You can increase this number as much as you want.
Don’t worry, you’re not going to die.
Remember your ancestors were fasting for endless days and weeks when they couldn’t find food in famine times.
Prolonged fasting is one of the best things that you can do for your health.
The main benefits come from autophagy and ketosis.
You can achieve ketosis with Intermittent Fasting for a short period of time as well, but it will be limited unless you’re on a ketogenic diet.
In prolonged fasting, after 24 hours, our glycogen stores depleted. We start to use our fat tissue as a main source of fuel. Our body starts to break down fats into fatty acids, then these fatty acids are broken down into ketone bodies in the liver.
Ketosis has its own benefits. I’m going to talk about it in another article. Because it’s a long topic.
It’s good for cognitive function, inflammation, hunger, fat loss, muscles, energy metabolism, etc., etc. Basically it’s good for everything.
Then we have autophagy. Autophagy is basically a cellular recycling process. Your cells eat their old organelles, useless excess proteins like amyloid-beta proteins which is a key protein that plays a role in Alzheimer’s. And so on.
You can find more about autophagy by clicking this.
And we have increased stem cell production in prolonged fasting. Think stem cells like an ancestor of all cells within your body. They turn into white blood cells, red blood cells, etc.
Meaning, your body replaces your old immune cells with new and fresh ones so that you can fight with pathogens better.
How often should you do Prolonged Fasting?
I recommend it once maybe twice a month. You can do it in conjunction with intermittent fasting. Just don’t exaggerate. Too much of them might cause muscle loss.
3-Alternate Day Fasting
This is another fasting method that I find beneficial for those who want to lose fat fast and be healthier.
You fast every other day. 24 hours on, 24 hours off. You fast for 24 hours and feast for 24 hours.
You ate your last meal at 7 pm on Monday. You don’t eat till Tuesday at 7 pm. Then you can eat at any time until Wednesday at 7 pm.
And it allows you to lose fat without slowing down your metabolism. But you have to get your calories in on the days that you’re not fasting.
It’s also very popular in the medical community. When you look at a lot of studies, they use alternate day fasting often.
But I don’t recommend this if you’re trying to build muscle. Because you’ll be in a deficit more likely. But it’s a great tool to lose fat.
I personally do a combination of this and IF.
And we have one rule. We don’t eat junk foods on non-fasting days.
How often should you do Alternate Day Fasting?
It depends on your purpose. You can easily implement it into your life and do it regularly. If you’re trying to lose weight and you’re looking for an easy road. This is for you. Believe me, it’s not that hard.
After you lost the weight that you want. You can shift your fasting regimen into regular IF.
4-OMAD(One Meal A Day)
This is similar to alternate day fasting but it’s a lot more extreme. You eat one meal a day and fast for the rest of the day.
Which means you fast approximately 22-23 hours per day depending on your eating time.
This fasting regimen is extreme. And you can slow down your metabolism and you might not take the macros in such a short period of time.
However, it’s a great tool for fat loss. Perhaps it might be the best fasting method for fat loss. But you’ve got to be careful about a couple of things.
1-Prioritize your protein intake
Otherwise, you might lose muscle. It’s very important.
2-Divide 1 big meal into 2 small meal
You can consume what you have to consume easier in that way. Eat the first meal then after 15 minutes, eat the second one.
Make sure to consume your vitamins and minerals. Add veggies.
How often should you do OMAD?
OMAD is like a tool to be used once in a while. Because as I mentioned earlier, you can slow down your metabolism. For example, do it for one month then change your regimen.
Don’t do it for too long.
Alright, this is part one. I’ll be talking about “types of fasting from a different standpoint” in part two.
So, stay tuned and make sure to follow me on Twitter if you haven’t already.
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See you soon my friend.