The fasting community is a popular and growing community with many experts in the field. Due to the increase of popularity there have been an influx in intermittent and long term fasting studies done. Studies range from weight loss to the not so obvious of things like “autophagy” and “mitochondrial biogenesis”. There is also a dark side of the fasting community. A side in which studies are stating that it isn’t good for you.
Like any trend, idea, new business – you name it. There will be someone playing devil’s advocate. This is a large world with many diet ideas out there. Some work for others and some don’t. When I was a kid is vastly different from what you hear nowadays. And 30 years from now will be something yet again very different.
The way I see this “my diet is better than yours” is very simple. The rate at which humans are living is exponentially increasing as time moves on. The food we eat is a direct reflection of our existence, of our longevity. Of course there are other factors that go into place. But diet and exercise rank up there in my opinion. Fasting is a great way to explore your potential mentally and physically. The fasting place has put together a little article about the beginners guide to fasting…enjoy.
The Right Reasons
Not one idea or “fad” is going to work for everyone. Some people really enjoy food; like really…to the point of deleting you as a fiend on Facebook. And that is fine, completely fine – that is a joy of being a human. Some people are looking for a change and will try anything to tackle that goal. And for me it was believing in the binary principles of it. Knowing I will benefit from fasting, intermittently and long term fasts.
Whatever diet and plan a person has decided on should be an important decision. I don’t believe in a “fad” idea because like fads, they all seem to die out. Creating a lifestyle change is more of the way I like to see it. I admit that it is a struggle to commit 100% to something like a fasted regimen (I am proof that is a work in progress).
But if it were easy, everyone would be doing it. I have ultimately found benefits in fasting and certain diets with high fat in them – that is me – my personal experience. I have found it much more beneficial than not.
I am going to focus on the reasons started me down a fasting road. The couple that stood out to me were obviously
weight loss, at a rapid rate and mental clarity. Although I wasn’t too sure about the mental clarity I knew I wanted to lose some weight and do it fast. The mental clarity was a bonus. Along with those two benefits came an array of others
that I found beneficial. That is why we have the beginners guide to fasting.
But when starting out it is hard to focus on what is important to remember. With an enormous amount of information out there on fasting, I found out the hard way by not having a clear mission or plan. I ended up benefiting from the trial runs, but I have outlined what I wish I knew about fasting before I started.
The Fasting Place has come up with a simple and easy way to understand what you need to know before fasting. The creation of the Fasting Beginners Guide is about to begin.
Fasting – When Starting Out
When I first heard of fasting for health benefits, it intrigued me. I was wanting to know more and that is what I did. I researched and watched videos, understood the lingo, the dangers and most importantly I was empowering myself with a new way of dieting and losing weight. The key take-aways through all of the research were the simple ones.
You aren’t Starving – You’re Hungry
Starving is to suffer severely or starve from food. Take the first part of this definition “suffer severely”. You could be 65 pounds overweight, that is suffering severely in my mind. Suffering severely can be taken to any context that any person sees fit. If you are doing something for a reason…a good reason, there may be some suffering involved.
There will be “signs” that will tell you to quite your fast whether it be intermittent or a 72 hours fast. Signs is in quotes because this is just your body telling your mind “hey we aren’t used to this, please shove some food down the throat”. There will be a bit of a “flu feeling”. See some examples of some signs –
Seems pretty obvious right? Knowing this going in will help in a few different ways. You will prepare you mind knowing this will occur and won’t bail at the first sign of weakness. You body will adapt knowing that you have in fact prepared for this. Don’t take my word for it…it’s science. The above really does go hand in hand for both intermittent and a longer term fast. But in case you were wanting to decipher a few key components between the two – let’s get down to it.
To get started – What is intermittent fasting.
Well it is where you have predetermined window of fasting (non eating) and eating. There are various diet plans and regimens associated with intermittent fasting. This is more of an umbrella term for different variations.
The Fasting Place Definition of Intermittent Fasting: Not eating any calories until 2:00 pm. We suggest 8-12 oz of black coffee in the morning.
So if you are gong to start intermittent fasting (which is what we suggest, before jumping into something longer fast), there a couple different things to keep in mind that vary from a longer fast. These are The Fasting Place grade “A” opinions, you can change them up any way you please. These have just been our proven model.
You will be eating on a set schedule and will likely be hungry for your feeding window. For obvious reasons it is important to set a schedule and stick with it! Whatever schedule you set for yourself – stay with it, no matter what. We have some examples of our top choice for starting an intermittent fasting routine.Check it out here.
Along with a schedule you should place a calorie deficit on yourself. This doesn’t need to be extreme by any means. But if you want results you will need to tackle this like any other diet. If you are doing this for other reasons other than weight loss, by all means keep your calorie intake right where it is. You will still lose weight.
Last but not least the last recommendation for you to get rolling…have a diet in mind to start with. This can be any diet you have in mind. We like the keto diet going high in fats and low in carbs, check out our take on the Keto diet and fasting.
Water Fasting or Long-Term Fasting
When water fasting the same applies for most of the principles from above. There are differences in intermittent and water fasting. Water fasting gets the name because you really only drink water…that’s it – WATER ONLY. However we have a spin on water fasting…with good reason.
If you truly want to “water fast” then yes…you can drink only water for a set time. In experience and through research, I find it much more beneficial to have again 8-12 ounces of coffee in the morning, then water and sparkling water. The coffee boosts the autophagy cycle which is one of the reasons I use long term fasting in the first place.
When doing a long term fast you need to be committed and versed in your research. Knowing what your body is capable of and not “over doing” certain aspects. I have several 2 day fasts, several 5 days fasts and recently a 10 day fast. Every fast has challenged my mind and my urge to break the fast. A couple hacks to get you through your initial beginning can be seen here.
It really is a Simple Idea – Summary of Beginners Guide to Fasting
Fasting really is simple. It is “not eating” for a set period of time. The hard part is training your mind to understand that “everything is going to be OK”.
Have a Plan and Schedule
You should have a plan in place. Whether it be a well thought out plan with “by the minute” eating schedules or if you
have a looser schedule. Either way have a start and end date. Make sure to set some parameters such as:
- Length of fast
- Type of diet you will be on when done
- Journal your experience
- Commit to yourself
Having a plan will make it all much easier.
These are just a few simple keys to remember before starting a fast whether it be an intermittent fast or a 5 day water fast. Intermittent fasting is really a great way to lose some unwanted pounds but also start a new unique diet that will help you shed pounds faster. Water fast’s can be great for resetting your entire immune system – helping regenerate some dead cells, and improve your gut health.
These keys seem to be simple – they are. Understanding the above mentioned is paramount. It truly is hard to understand if you have never done this before. Once you have started, you will notice within a few hours your mental state has changed from “I am not that hungry” to “Holy efff, I am not going to get to eat for 3 days!” – or however long or if you are intermittently fasting. You have to learn to conquer you mind, not an easy thing to do.
Conquering your own mind is the first key to success with fasting. I find it best to do this through research on the topic. We have jammed this article full of what is necessary to get rolling. If you have any questions or something to add, please leave a comment below or shoot an email over!
Thanks for reading and have a pleasantly uncomfortable day