Intermittent Fasting: How To Do It Safely And Effectively

Breakfast. Break-fast. Break your fast. You get it.

Just Have Some Weetabix Man

“Intermittent fasting, also known as intermittent energy restriction, is an umbrella term for various meal timing schedules that cycle between voluntary fasting and non-fasting over a given period” (Definition from Wikipedia).

You’ve probably heard of it by now. Some annoying person at the gym telling you how they have fasted and feel amazing from it.

You look at them like, oh well done mate.. But you know better, you know breakfast is the most important meal of the day!

Is it though?

Well I guess that ultimately depends on the individual but here’s my experience, a few interesting bits of information and some tips if you want to start.

The 16:8 Intermittent Fasting Protocol

16 hours not eating, then an 8 hour window of eating. Final meal is usually completed at 8pm then sleep and eat the next one at 12pm the next day.

How To Start Your Morning Right

Studies show that anything below 50 calories is acceptable to continue the fast.

So if you need your caffeine fix in the morning to avoid murder, you can grab that cup or tea (NO SHUG SHUGS) or you could even have a Diet Coke/Pepsi Max.

Why I Would Recommend Water

Need your fizz? Grab a sparkling water and mix it with some dilute juice. It gives you that fizziness that you crave.

Sparkling water + Dilute Orange Juice = Fanta (Sort of)

It’s so satisfying when you do finally break your fast. Food just tastes so much better.

It also teaches discipline which can lead to better results in your other goals. A bowl of weetabix tastes like a Dominos Pizza after 16 hours.

Benefits Of Intermittent Fasting

Weight loss – The body is now using those extra fat stores to survive. It goes full cannibal mode and eats itself, in a good way.

Cognitive function – I’m not Einstein, I’m not a rocket scientist and neither are you. We aren’t talking about IQ increase here.

Or are we?

IF is linked to better memory retention, higher levels of concentration, less brain fog heightened perceptions of the world around us.

Longevity – Look better for longer, don’t look 10 years older than you are. I recently read at by the time you get to age 30, you either look 25 or closer to 40 depending on your life choices and how you look after yourself. Your skin will thank you later.

Regulated blood sugar – Less spikes, reduces that tired middle of the day feeling and you can get more done for the whole day.

Reduces chronic inflammation – Chronic Inflammation can cause illnesses such as obesity, Alzheimer’s, arthritis, bowel cancer and many more.

Some people will like it, some won’t. I personally like it for just feeling better and more relaxed.

It’s helped to reduce my stress levels and I look forward to eating.

I feel more alert, more focused, able to concentrate and just gain a sense of well-being from it.

The worst thing to do would be not to try and see for yourself.

If you’ve got any questions about what to eat to break your fast, other types of fasting, exercising whilst fasting, recommendations or just any general conversation about it then feel free to contact me.

Contact Me Directly

If not, you can google it but be prepared to be overwhelmed and take some time forming your own opinion.

If you have got any useful information from this or have a contradicting view then leave me some feedback.

>> For more information, posts, training programmes and training tips visit my website tjhealthandfitness.com