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10 benefits of intermittent fasting + schedule
Intermittent fasting, you hear about it more and more often, but what is it actually and how do you start? Intermittent fasting is said to produce great results for athletes, but it also has benefits for the "couch potato". In this article, we explain the benefits of intermittent fasting, supported by scientific research. We also provide a handy schedule for you.
Contents
- What is intermittent fasting?
- The 10 main benefits
- Different types of intermittent fasting
- Intermittent fasting schedule for beginners
- Tip: Use Orangefit Diet
- FAQ
- Let's get started!
What is intermittent fasting?
Intermittent fasting means "alternating fasting". It is also called restrictive eating or periodic fasting. During some periods, you eat nothing (or little) and then you eat again.
The best-known example is Ramadan: during this period, Muslims only eat when the sun has set. But religions such as Christianity, Judaism, Hinduism, and Buddhism also have fasting traditions.
Today we see that both athletes and non-athletes are also using intermittent fasting. More and more people are discovering the benefits of this centuries-old tradition.
The 10 main benefits
Why fasting is becoming more popular is mainly because of the physical benefits. These are the best-known benefits:
- Weight loss - due to increased fat burning (1, 2, 3)
- Stimulates the production of growth hormones - and improves the frequency of production. Growth hormones are important, among other things, for the building of proteins and muscle tissue in the body. (1, 2, 3)
- Increased insulin sensitivity - insulin levels decrease, which stimulates fat burning. In addition, insulin resistance also decreases, which means that fasting can be beneficial for type 2 diabetes. (1)
- Good for the health of your heart - it lowers the bad LDL cholesterol in your blood and ensures a healthier blood pressure. (1, 2)
- Anti-inflammatory effects - reduces inflammation in the body through autophagy: the removal of waste cells.
- Cellular repair - because your body has to spend less energy on digestion, it has more time for cellular repair. You'll notice this through faster recovery.
- Good for your brain - it increases the hormone BDNF that develops new nerve cells. This improves brain functions, including memory.
- Stabilizes biological clock - your biological clock (or circadian rhythm) responds to light and its absence. This keeps your metabolism active during the day and makes you sleepy in the evening. This also affects your body and your behavior. When your biological clock is not running properly, it can have a negative impact on your liver, body fat percentage, and skeletal muscle mass. It can also increase the risk of chronic diseases and can send incorrect eating signals to your body, leading to snacking. Intermittent fasting could reset the circadian rhythm. With better eating signals, better energy balance, and a better sleep pattern as a result. (1)
- Time-saving - you don't have to spend as much time eating. Especially useful for people with busy schedules!
- You live longer - or at least, rats do. The studies on intermittent fasting are not yet advanced enough to say for sure that people live longer by fasting. But studies with rats showed that they lived longer. (1)
Losing weight with intermittent fasting
Why do you lose weight with intermittent fasting?
You lose weight with intermittent fasting because your body spends more hours in fat-burning mode. In addition, you are more focused on your food and therefore tend to automatically eat healthier, which has positive effects on weight loss.
How much weight can you lose?
To lose weight in a healthy way with the highest chance of lasting results, you should aim to lose about half a kilogram to one kilogram per week.
What should you eat to lose weight?
During fasting, you want to eat healthy and varied food. Make sure your proteins, carbohydrates, and fats are balanced and that you get enough vitamins and minerals. Also, make sure you create a calorie deficit. If you eat more calories than your body uses, you will gain weight.
Tip: If you are struggling to get enough vitamins and minerals from your food, take one or two scoops of green juice.
Different types of intermittent fasting
There are different types of intermittent fasting. Most people who start this "diet" begin with a time-restricting fasting method. Here, you decide in advance during which time period you will fast, also known as the fasting time. Additionally, you decide during which time period you will eat, which will be the same time period every day.
1. Start Slowly
You can start slowly with the 12:12 method. This involves not eating, for example, between 8 pm and 8 am.
If this works well for you, you can progress to the 14:10 method. This means that you do not eat for 14 hours in a day, and consume all your meals within a 10-hour period. For example, you can eat between 10 am and 8 pm.
2. Extend Fasting Period
Then, you can extend this to the 16:8 method: refrain from eating for 16 hours and consume your food within an 8-hour window. For example, you can eat between 12 pm and 8 pm.
If this works well for you and fits your schedule, you can further reduce your eating window to the 18:6 method. For example, you can eat all your meals between 12:00 pm and 6:00 pm.
3. One Meal A Day
If you want to try the One Meal A Day (OMAD) method, you can reduce your eating window to the 20:4 method. For example, you can have two large meals a day and then switch to the OMAD method where you eat only one meal a day that is over 2000 calories.
4. Weekly Schedule
The 5:2 method is also a popular form of fasting. This method is more accessible. You eat normally for 5 days and fast for 2 days. On fasting days, you reduce your calorie intake to 25% of your normal intake.
5. 24-Hour Fasting
Fasting for 24 hours straight is not recommended as it is advised that you do not engage in any activities on a fasting day. This method is not suitable for the average Dutch person and their lifestyle.
Intermittent Fasting Schedule for Beginners
You should gradually build up your fasting routine as your body and metabolism need time to adjust. If you were to jump straight into the 18:6 method, you are likely to experience headaches, hunger, lethargy, and bloating. That's why we recommend that beginners follow the schedule below!
Month 1
Week 1: 12 hours of fasting, 12 hours of eating
Week 2: 12 hours of fasting, 12 hours of eating
Week 3: 12 hours of fasting, 12 hours of eating
Week 4: 12 hours of fasting, 12 hours of eating
Month 2
Week 5: 14 hours of fasting, 10 hours of eating
Week 6: 14 hours of fasting, 10 hours of eating
Week 7: 14 hours of fasting, 10 hours of eating
Week 8: 16 hours of fasting, 8 hours of eating
Month 3
Week 9: 16 hours of fasting, 8 hours of eating
Week 10: 16 hours of fasting, 8 hours of eating
Week 11: 18 hours of fasting, 6 hours of eating
Week 12: 18 hours of fasting, 6 hours of eating
Frequently Asked Questions
What can you eat and not eat during intermittent fasting?
During the period when you abstain from food, you can drink water, coffee (without milk, sugar, or sweeteners), and sparkling water. These drinks do not initiate digestion.
Can everyone start intermittent fasting?
No. If you want to start with this, you need to have a healthy and varied eating pattern. But these conditions are also important:
- You eat a varied diet.
- You are healthy.
- You have a regular rhythm.
- You do not drink too much alcohol and do not use drugs regularly.
- You have an active lifestyle.
If you suffer from binge eating, fasting can exacerbate these eating attacks at the beginning.
Can pregnant women also fast?
Absolutely not. Periodic fasting is a very bad idea for pregnant women. Studies of pregnant women who participated in Ramadan show that they had headaches, nausea, fatigue, fainting, or other health problems more quickly and severely.
And worse yet: it also has effects on the child. Common complaints include lower birth weight, poorer school results, and poorer overall health. The latter then increases as the child gets older: greater risk of diabetes, high blood pressure, and cardiovascular disease.
How long should you fast to lose weight quickly?
You should gradually build up your fasting routine because your body and metabolism need time to adjust. Beginners can make good use of the above-mentioned schedule.
How quickly can you lose weight with intermittent fasting?
Since your body stays in fat-burning mode for longer periods, you can lose weight quickly. Depending on how many calories you consume, you can lose an average of half a kilo to 2 kilos per week. Need extra help with weight loss? A healthy weight loss shake can be a useful tool!
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