First Steps into Intermittent Fasting | Liya Cetiner | Skillshare

First Steps into Intermittent Fasting

Liya Cetiner, NLP, Life & Business Coach

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10 Lessons (37m)
    • 1. Introduction to the Course

      2:47
    • 2. What Is Intermittent Fasting?

      3:40
    • 3. Common Questions about Intermittent Fasting

      3:05
    • 4. Three Intermittent Fasting Methods

      5:55
    • 5. 4 More Popular Ways to Do IF

      4:53
    • 6. Should You Watch Your Diet?

      4:48
    • 7. What You Should Do on IF

      2:55
    • 8. Common Intermittent Fasting Mistakes

      4:53
    • 9. Should I Exercise While Fasting?

      2:05
    • 10. In Conclusion

      1:30
15 students are watching this class

About This Class

Intermittent fasting refers to an eating cycle that includes periods of fasting of around 10–36 hours.

Research links intermittent fasting to benefits including:

  • weight loss

  • improved markers of health

  • a reduced risk of chronic health conditions

  • improved brain health

This course will discuss the top 3 methods of intermittent fasting and will answer your question on what you should do or not to do during this type of fasting.

A review from 2016 reports that intermittent fasting could lead to a reduction in blood pressure, heart rate, cholesterol, and triglycerides in both humans and animals. Triglycerides are a type of fat present in the blood that has links to heart disease.


Researchers have also found that intermittent fasting could improve aspects of cardiovascular health.

Studies in mice have shown that intermittent fasting could improve brain health.

Intermittent fasting can also decrease several biological factors with links to cancer, such as insulin levels and inflammation.

Generally, studies suggest that intermittent fasting is as effective as traditional calorie restriction methods when it comes to reducing weight and body fat. It may also be easier to stick to than traditional methods of weight loss, such as calorie restriction. At some point, intermitted fasting becomes a habit so you can stay in shape and healthy.

Get started today and I will see you inside.

Transcripts

1. Introduction to the Course: there is no denying it. Obesity has reached epidemic proportions, and it's common in most of the Western nations. In fact, it is starting to spread to Asia to, and people are increasingly becoming overweight and obese there. So why is this happening? Why are there more overweight people now than ever before? There are a few reasons for these. The first reason is our diet. Far too many people are addicted to junk food, processed food and white flour products, etcetera. All these foods cause blood sugar levels to spike, and this, in turn leads to fat storage and insulin insensitivity. A Sid entry lifestyle is the second reason. With the advance of technology, various machines and robots doing the job, so many manual tasks have become easier and less demanding Nowadays. Need to go to supermarket? That's 20 minute walk away. You most probably get the car instead of working. Need to go up to level three in your office buildings. You off course, take the elevator instead of the stairs. All these activities that burn calories are avoided and replaced with easier alternatives. As a result, people are much more prone to gaining weight. It's so much simpler to watch TV with a back of potato chips than to go for Iran. It's so much easier to drink a bottle of processed apple juice than eating Aero Apple, right? It's all these little actions that matter on top of that. In the Western world, junk food is often cheaper than healthy organic nutritionist Foot Lo is, um, families are able to easily purchase junk food but struggled to pay for your food. This is one off the reasons why obesity affects low income families much more. There is one cure, however, to reverse weight gain and obesity. In fact, it is so powerful that people are able to lose weight even on a junk food diet just by adopting this lef it. It is called intermittent fasting. Unlike diet, such as the Atkins diet or lemonade diet, intermittent fasting is a very unique method that doesn't concern itself. With the food consumed, it is more focused on meal timing. If you're struggling to lose weight or if you have an appetite that you can control. Intermittent fasting is your answer. If you're trying to see your ups but just can't burn off the last layer off fat on your belly. Intermittent fasting has your name written all over. It faces truly one off the most effective and remarkable methods off losing weight, So let's dive in. 2. What Is Intermittent Fasting?: what is intermittent fasting? Intermittent fasting, just like its name suggests, is a psychological diet that involves a period off fasting, followed by a period off known fasting. The non fasting period may very depending on the type of intermittent fasting you're engaged in. There are several types off. If in this class we will highlight a few off the popular ones and recommend easiest type to follow and ensure that your life does not become miserable. The intermittent fasting can be broken down into two windows, fasting, window and eating. We know during the fasting window you will not be allowed to consume any food. You can only drink water. No calories should be consumed during the fasting window. During the eating window, you will be allowed to eat. Aunt will need to consume all of your calories for the day at that window. Intermittent fasting does not concern itself with what you eat. The diet is secondary. What really matters is that you must be compliant during the fasting period. This is when the body will utilize it's fat stores for energy. The principle of fasting is that when your stomach is empty, the body will not have food for fuel and will top into it's fat stores for fuel. This is imperative in burning fat successfully, many people struggle to lose weight because their insulin stores of food and the body burns food as fuel. The body never gets a chance to access the fat stores. As a result, even with exercise that visible changes are slow to come. It must be noted that even if you've adopted intermittent fasting, you should strive to be on a calorie deficient. To guarantee fat laws, we can find out what your calorie requirements are by following any calorie calculator online. For example, you can see a link here when you are at a caloric deficit and you combine it with if you're fat is going to melt off faster than what you ever thought possible. So let's look at this example. If you have an eight hour eating lingo and a 16 hour fasting window, you will need to consume only a calories for the day during the eight hours. The beauty about if is that your body will not go into starvation mode because you will be eating and consuming calories. You're just doing it within a short span of time. So, assuming you consume all your calories during the eight hours about 3 to 4 hours after your last meal, the food you ate would have been digested on. Some me have been used as fuel by your body, however, that are about 12 hours left to go before your next meal. Since you were on a 16 hour fasting window, your body will not have any more food to use as fuel. That is when it will use the insulin and fat stores for energy. It doesn't matter if you're awake or sleeping. Your body will still be burning calories for all the different bodily processes, such as repair and maintenance, these calories will be coming from your stored facts. This is what makes, if so, fantastic, like Leonardo da Vinci said. Simplicity is the ultimate sophistication. Intermittent fasting is extremely simple in concept, it doesn't involve the toxic fication, low carbs, cattle dieting, etcetera, none off. That is an issue. All you need to do is eat and fast. That's it. It doesn't get any simply 3. Common Questions about Intermittent Fasting: common questions about intermittent fasting. Where did it originate from? There is no particular place where if originated from, in fact, it is based upon the way our ancestors ate in the past. Food was scars, right? If you wanted to eat, you have to hunt on days when you manage to get enough food or the hunt was successful, they would be a feast. If the pickings were slim and there was no food, you'd go hungry for days. This would be the fasting window. The only difference is that there wasn't a choice in the past Because of this manor off eating and fasting. Our ancestors were seldom overweight. They also lead much more active lives since there was no technology to a system. So we can assume to certain degree that the human body instinctively adopts to intermittent fasting. We may have evolved technologically. However, when it comes to our physiology were pretty much the same as our ancestors. Is intermittent fasting safe for me? Well, it depends. Nothing is perfect for everybody. And this applies to eve too. For most people, intermittent fasting will be safe. In fact, it will be highly beneficial. Studies have shown that many people who started an intermittent fasting program experienced health benefits such as increased fat burning and a high immutable it great. Their blood pressure, bad cholesterol level blood sugar levels improved dramatically. If you worry about intermittent fasting, you should allow your fears. Everybody goes through a fasting period when they are asleep, so if you sleep for eight hours, you will be in a fostered state for eight hours. The reason that many people do not enjoy the benefits off this fasted state is due to the fact that most people get less than eight hours of sleep. Furthermore, people eat before bed, so when they are sleeping, the food is being digested. The body doesn't get a chance to be in a fasted state for too long. The moment they wake up, they have breakfast and start eating throughout the day. There is very little time for the body to top into it's fat stores before starting was if, though people with gastric problems and diabetes etcetera should consult a doctor, your doctor will be the best person to advise you if you should fast, intermittently how long it will take for intermittent fasting to work if includes several different methods to choose from, we'll talk more about it in the next lesson. But most involved eating for only a short period of time during the day and or limiting the amount of calories you consume. The results are apparent to those who've tried this method, but according to the experts, you need at least 10 weeks off following a few basic rules to see any changes. People sometimes adopt intermittent fasting for one or two years, or it can become your lifestyle. 4. Three Intermittent Fasting Methods: which type of beef should you adult? There are several different types of intermittent fasting. Usually the differences will depend on the person creating the method. The fundamentals, often eating window and a fasting window will always apply. Bear in mind that it really doesn't matter which method you choose. All the different methods will reap rewards. You just need to pick one that you're comfortable with when the method you choose is easy for you to follow. The chances of you complying with it and staying the course will be much higher initially. If you're new to intermittent fasting, you will want to take it slow and have a longer eating lingo and a shorter fasting window. It will take about two weeks to a month for your body to adopt to your new way off eating. There is no doubt that you will most probably encounter resistance and cravings from your bodies. After all, most people are used to eating throughout their waking hours. Restricting your eating hours can be stressful in the beginning. Rest assured that with time your body will adopt and you will be surprised to see that your appetite has decreased. You will also feel more alert, energetic and slimmer as you progress. Now let's go get some off the intermediate fasting methods. So if Method number one the 1st 1 was created by Martin Berken off lane gaines dot com. In fact, his method off ive is the most popular one out there. It is highly effective and relatively easy to follow. The rules are that men will fast for 16 hours and women for 14 hours. They will have an eight hour and 10 hour eating window, respectively. It is off paramount importance to keep your feeding window consistent. Failure to do so will confuse your body and impede your results. Martin recommends scheduling your meals around your workouts. For example, if you're feeding window ends at seven PM, you should work out around 5:30 p.m. and consume and complete your meal just before 7 p.m. Or you could start your eating window just after you work out. In this way, your body will have food to repay your muscles, etcetera next. If Method number two. The second method is known as the Warrior Diet and was created by Ori Hoffman killer. This is a much more severe method than Martin's one. The rules state that you will need to fast for 20 hours a day and only eat one large meal every night. This is supposedly what our ancestors may have done. While it's anyone's guess as to whether our ancestors really eight in this manner, the fact remains that or his method is highly effective. Many people who adopted his method have seen vast benefits to their health. Initially, when you're starting out, you might not want to use or his method. It would be a better idea to start off with Martin's method and gradually reduce your eating window over time until you are able to fast for 20 hours without discomfort. Remember, don't jump into the depends off the pool and struggle with a 20 hour fast. You should also know that or is method does allow a few small meals during the fasting window. However, there are rules as to what you can eat, and you cannot eat if Method number three, the third method off intermittent fasting is known as eat stop Eat On was created by Brad Pilot. His program is actually an online Bacellar. The rules off the fast, a pretty simple. You will fast for 24 hours, two or three times a week. On the days when you're not fasting, you may eat and you can eat whatever you want without worry. In this manner, your overall consumption off calories for the week will be less, and she will lose freed. Since you are allowed to eat whatever you want to eat during the eating window, you will not be deprived of your favorite foods. This can be a relief to many people who fear giving up the food they love. However, the 24 hour break from eating can be extremely difficult for many people. So, as mentioned earlier, you may follow Martin's method and work your way up. So how do you decide which method is best for you? The truth of the matter is that you should analyse your eating habits, your sleeping patterns and your job requirements, etcetera. You must tailor the fast to suit you. If you work nights, you can't fast throughout the night because you will be hungry. So you should include your sleeping hours into the fasting window and maybe start your eating window six hours after waking off course. This is assuming that you adopt the first type of intermittent fasting. You may also have social activities, etcetera, that may make following the intermittent fasting program difficult. Sooner or later, you're fasting will cramped your social life. Once again, you will need to work around it. Ultimately, you must choose a method that you think will work for you. Do not get over ambitious or overestimate your willpower and choose to go for the 24 hour fast on the first day it can and most probably will be tortures. You might end up giving up and start eating later on. You may experience feeling off kilter and they feel like you failed. This is where most people throw in the towel. They think they have failed when in reality they just set unreasonable goals. The key to success is to make measurable progress with reasonable goals. 5. 4 More Popular Ways to Do IF: each person's experience off intermittent fasting is individual on different styles will suit different people. So welcome back, guys. In this lesson, we discussed the research behind the most popular types of intermediate fasting and provide tips on how to maintain this type of diet. Here are the options number one there 5 to 2 diet. This is where you can fast for two days per week. The 5 to 2 diet involves eating normally five days off the week while restricting calories to 500 to 600 on two days off the week. This diet is also called the Fast Diet and was popularized by British journalist and Dr Michael mostly on the fasting days. It is recommended that woman eat 500 calories and men eat 600 calories. For example, you might eat normally on all days except Mondays and Thursdays, where you eat too small meals off 250 calories per meal. For women on 304 men in a natural there, 5 to 2 diet or the fast diet involves eating. 500 took 600 calories for two days off the week, but eating normally the other five days. Next one is called Alternate Day fasting. Alternate day fasting means fasting every other day. There are several different versions off these. Some of them allow about 500 calories during the fasting days. Many off the lab studies showing health benefits off intermittent fasting use some versions off these. A full fast every other day seems rather extreme, so I do not recommend thes for beginners. With this method, you will be going to bed very hungry several times per week, which is not very pleasant and probably unsustainable in the long term is the bottom line. Alternate day fasting means fasting every other day, either by not eating anything or only eating a few 100 calories. Number three, a weekly 24 hour fast on a 24 hour diet. A person can have teas and calorie free drinks, but no food. Fasting completely 24 hours a week involves eating no food for 24 hours at a time. Many people fast from breakfast to breakfast or lunch to lunch. People on this diet plan can have water, tea and other calorie free drinks during the fasting period. Then you should return to normal eating patterns on the known fasting days. Eating in this manner reduces a person's total calorie intake but does not limit the specific foods that the individual consumes. A 24 hour fast can be challenging on it may cause fatigue, headaches, irritability. Many people find that thes effects become less extreme over time as the body adjust to this new pattern. Off eating people may benefit from trying a 24 hour or 16 hour fast before transitioning to the 24 hour fast on the last one is spontaneous meals. Keeping escape meals went convenient. You don't actually need to full a structured, intermittent fasting plan to reap some off the benefits. Another option is to simply skip meals from time to time. When you don't feel hungry or are too busy to cook and eat. It is a meat that people need to eat every few hours, or they will hit, starvation, moved or lose muscle. The human body is well equipped to hunt a long period of famine, let alone missing one or two meals from time to time. So if you're really not hungry one day, skip breakfast and just eat healthy lunch and dinner or if you're traveling somewhere and can find anything you want to eat. Do a short, fast escaping one or two meals when you feel so inclined is basically a spontaneous, intermittent fasting. Just make sure to eat healthy food at the other meal. The bottom line. Another, more natural way to do intermittent fasting is to simply skip one or two meals when you don't feel hungry and don't have time to eat. So there are a lot of people getting great results with many off these methods. Remember, intermittent fasting is not for everyone, and it is not something that anyone needs to do. It is just another tool in the toolbox that can be used for some people. If you decide to try this out, then keep in mind that you need to eat healthy as well. It is not possible to binge on junk food during the eating periods and expect to lose weight and improve health. Calories still count and food quality is still absolutely crucial 6. Should You Watch Your Diet?: Should you watch your diet? Definitely. Regardless, if you are only intermittent fasting program or not, you should always pay close attention to what you're eating. The number one cause off the best city and health problems is the food we eat. The truth of the matter is that deep down in our hearts, we know what we should be eating. Vegetables and fruits are crucial to good health, right? They are packed with vitamins, minerals, antioxidants and fiber. The human body craves for vegetables. Remember that however, our current died is more focused on processed meats, and there is just a cursory serving off vegetables that in most cases does more damage than good. For example, french fries, hash browns and mashed potatoes in gravy souls are not vegetables. These are not potatoes. You want to be consuming vegetables in fresh state, such as broccoli, kale, celery, tomatoes, cabbages, cucumbers, etcetera. It is true that these vegetables, maybe more blunt than the French fries, however, they are immensely beneficial to your health. Getting into the habit off eating vegetables will serve you well in the long run. Vegetables are especially important during intermittent fasting. You can eat much more vegetables and still maintain your calorie count because vegetables generally contain fewer calories. Furthermore, they will be more fearing on you will be less likely to feel hunger banks during the fasting window. The same applies from food. Consume a white variety off fruit and make sure they are 100% natural. Always eat the fruit rather than just drinking the juice. The fiber will do your body good, and your insulin levels will be stable. Avoid processed fruit that come in cans. Commercially sold juices should also be avoided because they are full of additives and sugar. Both are determine tal to your health. Besides vegetables, you should get your proteins from healthy cuts off meat. Repair your meats in a healthy manner, either by grilling them or steaming them. You may likely sort your meat if you prefer. Deep fried meats and processed meats such as sausages and salami should be avoided or consumed minimally. They are highly fattening and contain a lot of calories and added tastes. Besides proteins from meat and carbs from vegetables, you will also need healthy fats. There are two excellent sources off healthy fats. Thes are extra virgin olive oil and virgin coconut oil out of the two olds. Coconut oil is the superior one. Why? Because the olive oil industry has been infiltrated by the Italian Mafia and most off the commercially salt olive oils have been diluted and compromised. Coconut oil is still untouched, an extremely beneficial in the past. It used to have a bad reputation for causing high levels off cholesterol. Etcetera, however, and later studies have shown that this is false and coconut oil is actually very beneficial for one's health. Since we're talking about intermittent fasting will not be going into too much detail about diet and nutrition because that is so much to learn. You should do your own research on nutrition and clean eating, or go ahead and check out our other courses on these topics. So today will continue is intermittent fasting. Remember? Losing weight is not the be all and end all. The best way to be healthy is to eat healthy. All the exercise in the world will not make you healthy. If your diet is poor, you may be lean and feet, but if the foods you eat are unhealthy, you will encounter health problems sooner or later. So gradually eliminate your bad food choices and replace them with healthier choices. For example, they place your hydrogenated oils with coconut oil. Or you could replace your store brought or in truth, by eating fresh oranges or making your fresh or injuries. Every small change helps once your diet is on check and you are on the If plan, you will become a fat burning machine. You will lose the fat much faster and also notice that you will feel more energetic and overall you feel better. You will not be able to explain it. Your moods will get better, you will feel more lively. And generally life will see much better. With this kind of quality nutrition, you may be amazed that the cloud that was hanging over useful for so long seems to have left that that's the power off clean diet. 7. What You Should Do on IF: what you should do on Eve. It would be extremely difficult to give an if plan for you to follow because individuals have different needs and schedules. However, here are a few tips that you should adhere to. Went planning out your program. No your goals. If you're adopting the intermittent fasting plan to lose weight, you should know your calorie numbers. You should know how many calories to eat for you to be at a caloric deficit off about 500 calories daily. If you're trying to build your body, you will have to be at a caloric surplus, so you will need to consume all your calories within your eating window. This may actually be difficult if you're consuming a lot of calories, however, you will be less likely to gain fat. If you're happy with your weight, then you can carry on eating whatever you're eating at the moment. It would be a good idea to check if your diet is healthy. All you need to do is fit all your meals within your eating window, so know your schedule. Intermediate fasting is generally not focused on the foods you eat. It is focused on the timing you're eating times and cut off times are the corner stones off intermittent fasting. You must comply with them for if to be beneficial. Many people who embark on, if usually find that their lives are controlled by their eating windows and fasting windows . They need to constantly check the timing and plan things out. All these inconveniences can be avoided with proper planning. Look at your schedule and preferences. What time do you wake up? What time is your lunch break at work? Do you prefer eating upon waking, or would you rather go to sleep on a full stomach? It is vital that you know your schedule and preferences. If you like going to bed with a full stomach, you probably have to schedule your eating window to start six hours after waking. What if you're at work and get hungry? Will you be able to take a break to eat your first meal when your eating window opens? All these are considerations. You must be a in mind when planning your fasting. Next. How many meals will you eat? Some people may prefer to eat throughout the eating window with several small meals. Other may opt for one or two big meals. Either way, it doesn't really matter. But you need to know which you prefer and plan it out. When are you working out? It is ideal that to embark on a regular exercise program, however, you need to know what time you will be training. Will you train on an empty stomach? It's important to eat after a workout so that your body gets the fuel it needs, and this will also boost your metabolic rate. So plan your eating window in a manner where you'll be able to eat after you train. 8. Common Intermittent Fasting Mistakes: there are several mistakes that many people make when it comes to intermittent fasting. All of these mistakes can be avoided common if mistakes. To avoid mistake number one giving up too fast, you must understand that intimated fasting is the total opposite off what most people are accustomed to all your life. You have not given much thought to eating times and eight whenever you've felt like it. Adopting that if method will be difficult Initially, this is a given fact. You should mentally prepare yourself to stay the course for two weeks. Do not throw in the towel just because you sleep up every now and then, it is almost inevitable that you will sleep up. You might get hungry and eat something. After this, you will feel guilty and curse yourself for being weak. You might then decide that the entire plan has failed and you quit. This is the usual process that many newbies go through, so never quit. If you do sleep up and eat something, keep your meal small. The quest is not a failure. If you keep at it over time, your appetite will decrease and he will be more disciplined. It will become easier to stick with the plan. In fact, usually after two or three weeks, most people on if I find it more difficult to consume all their calories within the eating window from craving for food, they now feel like they have too much to eat and too little time. You will be amazed to see how fast your body adopts, so stick with the plan. Mistake number two. Poor planning, As mentioned earlier, timing is crucial with the intermittent fasting program. If you plan poorly, you will be stressing yourself out unnecessarily and constantly watching the clock. Intermittent fasting can be stressful. In the beginning. I remember that you shouldn't add on the stress with poor planning. Mistake number three Being too ambitious There are several different types of intermittent fasting. Many beginners want quick weight loss results, so they adopt the fasting diet that involves 24 hour fasting. Or they cut their calories drastically and adopt. If remember, slow and steady wins the race. If you try to do too much too soon, the entire process will become tortures and stressful. It will just be a matter of time when your willpower will failure and you will quit, so start small and have a short of fasting window. As the days progress, you can gradually increase the duration off your fasting window. Mistake number four. Not watching their diet All calories are not made equal. Getting 400 calories from a piece off lean meat is different from getting 400 calories from two bars of chocolate. Intermittent fasting does allow some leeway with your diet, but if you want faster results with your fat lost, you should also eat a healthy and wholesome diet. Your diet and eve are not mutually exclusive. You have everything to gain and nothing to lose by adopting a clean diet. Combine it with if and he will burn the fat much faster. Mistake number five Not exercising. Yes, it is hard work. Yes, you can lose weight with Eve and a healthy diet. However, if you want to be stronger and feta, you must exercise. Ideally, you should have a mix of cardio and resistance training in your workouts. You can keep things interesting by trying variant workouts or even different types of exercises. Pilatus on one day kickboxing the next day, Or maybe swim some laps on the weekend. The key is to move more and challenge yourself. Exercise is a habit, it is for sure, a difficult habit to Inco Kate. But it's an extremely easy one to lose. Intermittent fasting will help you lose weight, and exercise will not only speed up the process, but in the long run it will keep off the fact It is a fact that most people are able to lose weight but are often unable to keep the weight off for long. The key to training is to build up your strength and stamina. Gradually have scheduled days to train on days to rest. Never skip a day off training because you're not in the mood. Once you do this, you will find that you do not have the mood to exercise the next day two. And before you know it, you've stopped training for three weeks. Now you need to struggle all over again to get the bull ruling. If you don't want to lose momentum, don't sell for too long. Short one day. Rest days are sufficient if you're not overtraining. One day off rest every three days is enough to give your body a break 9. Should I Exercise While Fasting?: should I exercise while fasting, as mentioned earlier? Yes, you're definitely shoot. There are many benefits off exercise, such as a higher metabolic rate, which AIDS in fact laws. It releases endorphins, which will make you feel happier. Prevents muscle atrophy. Remember, If you don't use it, you lose it. Exercise improves blood circulation. It prevents diseases that cause cognitive decline. It encourages better sleep. It keeps your weight under control and much, much more. It may require Hartley effort to go from, incidentally, lifestyle to an active one. The key here is small improvements daily. If you haven't been exercising for years, you can start with a 20 minute walk daily. Do not jump into a high intensity workout overnight. Give your body time to adopt and recover. Start with low impact exercises such as walking, cycling and swimming, then move on to resistance training with lightweights. There is no need to train to the point of exhaustion when you're starting out. What matters is that if you move more and get into the habit off exercising regularly all the time, you can increase the intensity off your workouts and challenge yourself. Do know, though, that it is okay to train on an empty stomach, but it is preferable that within 45 minutes from completion off your work out, you should have a meal so you could either train during your eating window. All start your eating window after your workout. That pretty much sums it up. A clean diet, plus intermittent fasting and regular exercise, are the three sites to the way close. Try Uncle. When you have all three components in place, you will lose weight, get healthier and feet er and keep the excess pounds off. 10. In Conclusion: In conclusion, I would say that the intermittent fasting program is extremely effective, safe and sustainable. One off the biggest benefits off if is that you could adopt it for life. Unlike a fat diet which only it works for a short while, Intermittent fasting is a way off life. It's a lifestyle. You will be eating real food and getting all the macronutrients you need. There are no restrictions. The fasting window will take care off the fat burning process. Your body will also have more energy because it is not constantly digesting food. Your insulin level will be more stable and your insulin sensitivity will improve. Days will make you less likely to gain weight. If you're planning to adopt intermittent fasting, you absolutely should give it a try. Stay focused on Be committed. It will be difficult initially, but nothing worse Having ever came easy. As long as you stay the course, you will get accustomed to it on. There will be no looking back. Monitor your progress and how you feel. Write it all down in a journal. In a few weeks, you will see that you made an excellent decision by adopting intermittent fasting once you see the benefits, you can tell your friends and family about it and encourage them to join you. So good luck with your intermittent fasting.