Intermittent Fasting

Intermittent Fasting at Purpose Fit Life is more than a dietary trend; it’s a lifestyle adjustment that teaches the discipline necessary for a purpose-fit life. We will introduce you to eating patterns that can boost your energy, stamina, and endurance, ultimately enhancing your productivity. Through fasting, you will learn how to fuel your body efficiently, giving you the vitality you need to excel in your personal and professional endeavors.

The benefits include:

• • Improved metabolic health and potential weight management.
  • Increased growth hormone levels, which can aid in muscle growth and repair.
  • Enhanced brain health, potentially reducing the risk of neurodegenerative diseases.
  • Promotion of cellular repair processes, as the body initiates important cellular clean-up.

 

What is intermittent fasting?

Intermittent fasting is not another fad diet; it is a pattern of eating. Many cultures around the world practice intermittent fasting for religious reasons or to mark special occasions. Only recently has it become popular in Western culture. In intermittent fasting, you are given an “eating window” during which you are allowed to eat; you fast during all other times outside of that window.

The 16/8 method:
This method is also known as a “lean gains” method. In this method, you are given an eight-hour window to eat whatever you want; for the next 16 hours, you do not eat anything. You are allowed black coffee, natural juices, a green smoothie, or water to keep you going.

You can easily set your timings according to your routine. For example, you would start eating at 1:00 p.m. and then stop at 9:00 p.m., fasting until the next day at 1:00 p.m. This is the most common method because it fits in easily with most people’s current routines and produces results quickly.

The 20/4 Method:
The 20/4 is a type of time-restrictive eating based on a 20-hour fast, with a four-hour eating window.
Generally, you can eat to your heart’s content during the four-hour feasting, but by default, it is difficult to consume too many calories during such a short time frame.
The four-hour eating window typically happens in the evening but can be any part of the day that suits you. For example, you can eat two meals between 2pm and 6pm, and fast for the remaining 20 hours.
This would be suitable for those who are confident with intermittent fasting, are busy day workers and don’t have time to eat, don’t feel hungry during the day, or find that eating makes them less productive and sluggish

20/4 can also be leveraged for those special occasions — whether you’re heading out for an evening meal, or about to feast on a delicious, banquet with friends and family.

Eat- Stop- Eat: Longer Fast
The eat-stop-eat method is one of the most difficult. It most closely resembles a weekly body cleanse or detox as opposed to an eating pattern. These types of fasts are suitable for those who find they can’t commit to a daily fast but would like to incorporate it into their weekly, monthly, or yearly schedule.
In this method, you fast for 24, 36 consecutive hours once or twice a week. You are allowed low-calorie drinks to help you get through your day.
Individuals may opt for this method if their routine or strenuous work hours do not allow them to skip breakfast. They may intermittently fast on the weekends or a day off throughout the week.
If you already practice time-restricted eating, you may also include longer fasts throughout the year to enhance ketosis.

The 5/2 diet:
In the 5:2 method, you consume only 500 to 600 calories for two consecutive days. It is also known as “The Fast Diet.” There are no requirements about what you can or cannot eat. You can eat a 600-calorie burger and be done with your eating for the day or you can eat more low-calorie foods throughout the day; how you stay within your 600-calorie limit is up to you.

24 Hour fast
The key is to fast for 24 hours between each meal. For example, eat at 7pm on day one and fast till 7pm the next day. Alternatively, you can choose to eat earlier (for breakfast or lunch), and fast for 24 hours till the next day. The idea is that you eat a meal each day, but allow your body to fast for extended periods. This type of fasting is usually done once or twice per week but can be adopted more frequently.

36 hour fast
This is an extended version of the 24-hour fast. You eat dinner on day one, fast for the entirety of day two, and eat breakfast on day three. This type of fast can help jump-start your transition into ketosis or push you into a deeper state of ketosis. This can be done as little or as often as once a week, month, or year.

Alternate day fasting
As the name suggests, this involves fasting every other day. On fasting days, eating is restricted to one meal of 500 calories, or complete fasting (without calories). On alternate days, you can eat normally (as with all fasting, nutritional ketosis is recommended for this time.) Long-term, this is an intense method of fasting, and likely unsustainable.

Spontaneous fasting / Skipping meals
This is one that I would recommend for anyone who is on the fence about intermittent fasting or feels overwhelmed by setting restrictive fasting times.

Extended/Prolonged Fasting
The prolonged fasting diet is fasting for an extended period; usually anywhere from 4 to 7 consecutive days. The main goal of this type of fasting diet is to initiate the stress of fasting onto the body over several days which stimulates innate changes at the cellular level to help promote health. An example of a prolonged fast would be a water fast for a series of 3-7 consecutive days

This is a gentle introduction to intermittent fasting, which is led by your lifestyle and body. It is perfect for those who don’t like to feel restricted or get disheartened if they don’t meet the criteria of their diet.