Hi, how are you? I know, I know… Intermittent Fasting seems like one of those terms that people keep repeating around, but no one really explains what it is in a simple way.
And between us, there are a lot of people talking about this without really understanding it.
I've been through this journey and I can assure you that it's simpler than it seems, as long as you understand the basics.
If you are just starting out, or if you have already tried and didn't get the results you expected, don't worry.
Here, I'll tell you what I've learned, in a straightforward way and without any of that "internet guru" nonsense. Let's go!
What is Intermittent Fasting?
Let me start from the beginning: Intermittent fasting is basically an eating pattern. Instead of eating all the time, you divide your day between periods of fasting (no food) and periods where you can eat.
But don't worry, it's not a "don't eat anything for days" style fast, intermittent fasting is more flexible.
It simply alternates between periods of eating and resting, and the coolest thing about it is that there is no restriction on the type of food, but rather on when you are going to eat.
In other words, you can eat anything, you just need to do it within a specific time.
The Story of How I Discovered Intermittent Fasting
I first became interested in intermittent fasting because I was tired of trying the same old diets and never seeing long-term results.
As someone who loves practicality (who doesn't, right?), I wanted something that wasn't just a diet, but a lifestyle. And honestly, fasting appealed to me because it's simple and functional.
When I started, I confess I was a bit confused. After all, how could I eat normally, but only at certain times? It didn't seem real.
But I went with the idea of doing a 30-day trial and, boy, was it transformative. Not only did my body respond really well, but my mind did too. And that's what I'm going to show you today.
How Does Intermittent Fasting Work?
Intermittent fasting works by cycling through eating and fasting. The idea is to create a window of time during the day when you eat and another window of time when you go without. There are a few popular ways to do this, and I’ll walk you through the main ones.
1. The 16/8 Method
This is the most common and the one I recommend for beginners because it is the easiest to adapt to your routine. It consists of fasting for 16 hours and eating for 8 hours. For example, if you eat your first meal at noon, you can continue eating until 8 pm and then eat nothing until noon the next day.
I promise you that at first it might be hard to go without eating in the morning, but after a few days, your body will adapt and you won't even notice it anymore. And you know what's even better? Since you eat within an 8-hour window, you end up making more conscious choices, and the chance of overeating decreases.
2. The 5:2 Method
This one is a little different. For 5 days of the week, you eat normally. On the other 2 days, you restrict your calorie intake to about 500-600 calories per day. This method may be interesting for those who don’t want to follow a daily fasting pattern, but still want to reap the benefits of intermittent fasting.
I'm not a huge fan of this method because I think it requires more discipline, but I've seen people who have done really well with it. The trick here is to not think that you're going to be hungry all the time. Those 500 calories need to be put to good use!
3. The Eat-Stop-Eat Method
Here, things get more intense. You fast for 24 hours, once or twice a week. Then, you eat dinner one night and only eat again the next night. Personally, I'm not a big fan of starting with this because, besides being harder at first, it requires more time to adapt. But some people love it!
Tips for Getting Started
Now that I've explained the basics, I'm going to give you some tips to help you start intermittent fasting without freaking out in the process.
- Hydrate Yourself Well: When you are fasting, your body needs a lot of water to stay hydrated. I, for one, drink a lot of water, unsweetened black coffee and tea. But remember: no high-calorie drinks, okay?
- Eat Nutritious Foods: When you eat, choose foods that truly nourish your body. There is no point in fasting and then eating junk food whenever you can. Choose proteins, vegetables, good sources of fat and healthy carbohydrates.
- Start Slowly: Don't think that you'll fast for 16 hours on the first day and love it. Start with something simpler, like 12 hours, and adjust according to your rhythm.
- Listen to Your Body: If you are very hungry, don't torture yourself. One day or another you may have to eat a little earlier or later. The important thing is to adjust according to what works for you.
The Benefits of Intermittent Fasting
Now, I know you’re thinking, “Ok, Tiago, but what does this really do for me?” I had that doubt too at the beginning. And here are the benefits I felt and that, scientifically, are already super proven:
- Weight Loss: I noticed a reduction in body fat, without having to starve myself or go on crazy diets. This happens because intermittent fasting helps improve insulin sensitivity and speeds up metabolism.
- Energy Boost: I felt more energetic throughout the day, without that post-meal energy spike (you know that tiredness after eating a heavy meal?).
- Improved Mental Health: I noticed that my concentration improved, as well as feeling more focused throughout the day.
- Ease of Maintenance: Unlike other diets that require you to control everything you eat, intermittent fasting has been found to be easier to follow in the long term because there are no forbidden foods, just time restrictions.
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It is worth it?
Well, if you are looking for a way to lose weight, improve your health and even increase your energy, intermittent fasting may be an excellent choice for you. But the most important thing is balance; fasting is not a miracle solution.
It only really works when you also adopt a healthy lifestyle, with good nutrition and regular exercise.
Now, if you've come this far and have any questions, just send me a message. I'm a regular guy, I'm not a "guru expert", but what I know about fasting, I learned through practice and experience.
The important thing is that you feel good about the choices you make, and intermittent fasting can be a very effective tool for this. I am living proof of this!
So, shall we give it a try? Let's see what happens!
