Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. It does not say anything about which foods to eat, but rather when you should eat them. There are several different intermittent fasting methods, all of which split the day or week into eating periods and fasting periods.
Despite what you may think, intermittent fasting is actually fairly easy to do. I as many people report feel better and having more energy during a fast.
No food is allowed during the fasting period. Hunger is usually not that big of an issue, although it can be a problem. You just have to drink a lot, which I recommend anyway. On normal days you should at least drink 2.5 Liter of water, tea or non calorie beverages. On fastening days you can even extend it to 4 Liter.
There are a lot of different methods to do IF. I just give you the three most important
The 16/8 method: Also called the Lea gains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
The 5:2 diet: With this Method you consume only 500–600 calories on
two non-consecutive days of the week, but eat normally the other 5 days.
Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from breakfast one day until breakfast the next day.
Eat-Stop-Eat will be our method to use while our training period. I recommend to start your period always after breakfast.
Which method I prefer
I made the experience that I am eating much more during the day if I skip breakfast. I also only know adipose people who try to save calories by not eating breakfast.
So you have your morning meal at normal time and eat for 24 hours nothing.
I really mean nothing. Even not chewing bubble-gums. Drink a lot, if you feel hungry drink something.
During the first fastening periods you may get a headache. It will disappear after a few times. The following morning you get up and have a normal breakfast. I suggest to do fastening only once a week. Later in the training plans you will see it.
By the way training. You can do training on days you fastening!
