🧘 Do you fast?
🧘 Do you fast?
THIS is how you can start | Wisdom Letter 264
This week, I'm diving into the world of intermittent fasting, and I'm excited to share this journey with you. As I write this, I'm actually in the middle of my very first 36-hour water fast!
I've heard so much about the potential benefits of intermittent fasting from friends and health experts, and I decided it was time to experience it for myself.
So what is intermittent fasting?
What is Intermittent Fasting?
Intermittent fasting isn't about what you eat, but when you eat. It involves cycling between periods of eating and fasting.
Types of Intermittent Fasting
As I've been researching, I've discovered there are several popular methods of intermittent fasting. Here's a quick overview:
16/8 Method
Fast for 16 hours each day, eating only within an 8-hour window.
Example: Eat between 12 pm and 8 pm, fast from 8 pm to 12 pm the next day.
5:2 Diet:
Eat normally for 5 days a week, restricting calories to 500-600 for 2 non-consecutive days.
Example: Eat normally Monday, Wednesday, Friday, Saturday, Sunday. Restrict calories on Tuesday and Thursday.
Eat-Stop-Eat:
A 24-hour fast once or twice a week.
Example: Finish dinner at 7 pm, then don't eat again until 7 pm the next day.
Alternate-Day Fasting:
Fast every other day, either by not eating anything or by reducing calorie intake significantly.
The Warrior Diet:
Eat small amounts of raw fruits and vegetables during the day, then one large meal at night.
Extended Fasting:
Fasts that last for over 24 hours, like the 36-hour fast I'm currently trying.
Each method has its own potential benefits and challenges.
My Current Experience
As I mentioned, I'm currently about halfway through a 36-hour water fast. Here's what I've noticed so far:
The first few hours were surprisingly easy.
I did feel some hunger pangs around my usual meal times.
I'm drinking a lot of water and herbal tea to stay hydrated.
I've noticed some fluctuations in my energy levels.
Interestingly, I feel quite mentally alert at the moment.
It's too early to draw any conclusions, but I'm fascinated by how my body is responding to this new experience.
Potential Benefits of Intermittent Fasting
While I'm still learning, here are some of the potential benefits that have piqued my interest:
Improved insulin sensitivity
Cellular repair processes
Changes in hormone levels to facilitate weight loss
Potential benefits for brain health
Remember, these are based on various studies I've read, and individual experiences may vary.
How to Implement an Intermittent Fasting Habit
If you're interested in trying intermittent fasting, here are some steps I've learned about how to get started:
Choose a method: Start with a less intensive method like the 16/8 or 12/12 to begin with. You can always adjust later.
Start gradually: If 16 hours seems too long, begin with a 12-hour fast and gradually increase.
Plan your eating window: Choose a timeframe that fits your schedule. Many people find it easiest to skip breakfast and have their first meal at lunch.
Stay hydrated: Drink plenty of water, and if needed, black coffee or herbal tea during fasting periods.
Focus on nutrition: During eating periods, prioritize nutrient-dense, whole foods to support your body.
Be consistent: Try to fast at the same times each day to help your body adjust to the new routine.
Listen to your body: Pay attention to how you feel and be prepared to adjust your approach if needed.
Track your progress: Keep a journal of your fasting periods, meals, and how you feel. This can help you identify what works best for you.
Be patient: It may take some time for your body to adjust to the new eating pattern.
Consider using an app: There are many apps available that can help you track your fasting periods and provide reminders.
Considerations Before Trying Intermittent Fasting
Consult a healthcare professional: Especially important if you have any pre-existing health conditions.
Start slowly: Perhaps begin with a 12-hour fast and gradually increase.
Stay hydrated: This has been key during my current fast.
Listen to your body: If you feel unwell, it's okay to stop the fast.
Break your fast gently: I plan to ease back into eating with light, nutrient-dense foods.
Remember, it's always best to consult with a healthcare professional before starting any new diet regimen, especially if you have pre-existing health conditions.
Intermittent Fasting Challenge
If you're intrigued like I am, here's a beginner-friendly challenge:
Try a 12-hour fast (for example, finish dinner by 8 PM and don't eat again until 8 AM) for a week. Pay attention to how you feel during and after the fasting periods.
I'd love to hear about your experience! Share one insight from your fasting experiment with me (reply to this newsletter).
More on Intermittent Fasting
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That’s it for today.
See you next week 👋
We’ll be back with more interesting notes, highlights and curations.
Cheers,
Ayush & Aditi