| Many people believe that there's no such thing as | | | | workouts are more satisfying and their energy is |
| safe fasting. Yet well conducted study after study | | | | higher on fasting days, and that we're more |
| with both animals and humans have proven that | | | | productive in general! |
| it's safe and has numerous health benefits. | | | | After a few fasts discomfort will usually go down |
| The key to safe fasting is to do short-term | | | | considerably. It's therefore important to fast a |
| fasts, otherwise known as intermittent fasting. | | | | few times to truly give intermittent fasting a |
| The interval between eating is usually between 16 | | | | chance. |
| and 36 hours. This can be done every day, every | | | | If you feel light-headed or get headaches, there is |
| second day, 1-3 times a week or only a few | | | | probably no reason to worry. Unless you have |
| times a month. People who experiment with | | | | been formally diagnosed as hypoglycemic, your |
| intermittent fasting often try several different | | | | blood sugar shouldn't drop too low during your |
| 'styles' to see which one suits them best. | | | | short-term fast (yes, this has been studied). You |
| Most people don't realize that intermittent fasting | | | | may simply be feeling your body go into full-out |
| has many of the same health benefits that | | | | fat burning mode which, over time, is a lot easier |
| intense exercise does, but with a lot less effort. | | | | to cope with. |
| For example: | | | | Discomfort may also come from the withdrawal |
| 1. increase in growth hormone levels | | | | from food, particularly if you have allergies that |
| 2. reduced insulin | | | | you haven't been fully aware of. Remind yourself |
| 3. fat burning and, as long as a bit of resistance | | | | that short-term fasts are safe. It would take not |
| training is done every week, no loss in muscle | | | | eating for days and days on end to cause any |
| tissue | | | | harm. Even lean people have reserves to draw on |
| 4. increased energy (due to the increase in | | | | during short-term fasts. |
| epinephrine and norepinephrine, which are | | | | 6. Eat normally during your non-fasting hours |
| responsible for making us feel alert) | | | | days. |
| 5. appetite suppression. Yes, although this isn't | | | | Act like the fast never happened. In other words, |
| always experienced during the first few fasts, it | | | | don't eat more to reward yourself for completing |
| increasingly becomes the case the longer a | | | | a fast. Simply resume eating at the times that |
| person practices the art of short-term fasting | | | | you normally would. Over time you'll become |
| 6 Simple Steps for Successful Safe Fasting | | | | more aware of your body and eating habits and |
| 1. Find a good, clearly written resource on | | | | you can adjust what and when you eat. |
| intermittent fasting authored by someone who | | | | Something encouraging to keep in mind: if you're |
| has practiced it for a long time and keeps up with | | | | fasting 2 times a week, you can lose 1-2 lbs in |
| the latest and best research. | | | | only 2 days, rather than 7 days on a standard |
| 2. Decide which non-caloric beverages you'll have | | | | weight loss diet. |
| on your fasting days. | | | | If you want to gain weight or maintain it, you can |
| During the fasting hours, only non-caloric, or very | | | | adjust what you eat to support that goal. Fasting |
| low-caloric, beverages should be consumed. That | | | | once a week can be very good for maintenance, |
| means no juice, sugar in your coffee, etc. | | | | offsetting any extra calories you might have |
| 3. If you're new to fasting, start by fasting once | | | | consumed during the week. |
| or twice a week at most. | | | | Fasting can help you get in touch with your body |
| You can continue with 1-2 x a week fasts | | | | in helpful ways - ways that are simply not |
| indefinitely if you wish. There isn't strong evidence | | | | possible with other 'diets'. Many people have |
| that fasting more often is a lot better. Some | | | | unknowingly trained their bodies to expect food |
| people like to do it more frequently. It's very | | | | every few hours. It's possible to retrain your |
| individual. | | | | body, returning it to a healthier state. Soon you |
| 4. Fast in the time-frame that seems most | | | | may come to enjoy the benefits of alternating |
| suitable for your lifestyle. | | | | between the fed and fasting state. Fasting days |
| You can adjust the time-frame whenever you | | | | can be freeing. No need to worry about what to |
| feel what you're doing isn't working well. | | | | eat! |
| 5. Do the best you can to ride out feelings of | | | | Safe fasting is not only possible, the long-term |
| discomfort. | | | | effects are desirable. The key is doing it |
| Keeping busy can help, as can caffeinated drinks | | | | intermittently with guidance from people who |
| or exercise. Yes, it's safe to work out while | | | | understand and practice it regularly. |
| fasted. Many people, including me, find that their | | | | |