Beginner's Guide to Intermittent Fasting (IF or TRF)

[FASTING THREAD]

We're gonna cover:

1-Types of IF
2-What to eat prior to fast
3-What to do during a fast
4-How to blunt hunger
5-What breaks a fast
6-How to break a fast

Let's begin.

1-Types of IF

There are many types of IF.

Actually, you can create your own IF program and call it "x fasting".

But I want to talk about three basic subtypes:

-16/8
-18/6
-20/4

16/8 is the most popular one but I'd recommend it only if you're new to fasting.

16/8 is basically just skipping breakfast, it's a stepping stone to others.

The main benefits of fasting start to occur after at least 16 hours.

So, if you want to get most out of your fast,

I'd recommend once you adapt to fasting switch your program and fast for at least 18-20 hours a day 3-4 times per week depending on your goal.

I won't explain why because it's a long topic.

Next up

2-What to eat prior to fast

If you're new to fasting,

It would be beneficial for you to eat a proper meal prior to fast to minimize hunger.

Proper meal=High in fiber+High in protein

And also you can add fats of course.

Avoid veg and seed oils.

Coconut, butter, avocado, red meat, fatty fish, ghee, etc.

Fats like these are okay.

The point is to eat a meal that will keep you satiated for as long as possible.

To achieve this, you should eat slow-digesting foods.

3-What to do during a fast

If you had terrible eating habits before,

You might struggle with that.

You might crave snacks, it's normal.

But drink coffee instead and focus on your goals.

Fasted mornings are great for working your ass off.

And work out.

4-How to blunt hunger during a fast

If you're eating a high-carb diet, you might suffer hunger due to low insulin.

Because your insulin drops, your body excretes more water and sodium and that triggers hunger.

So, you don't crave food actually, you crave SALT.

1-Put a pinch of rock salt into your tongue

Or

2-Black coffee
3-Green tea

These two blunt hunger too.

However, black tea doesn't, at least according to my experiences.

5-What breaks a fast

Anything that triggers a metabolic response in your body and affects your metabolic state negatively breaks a fast.

These are okay to take:

-Black coffee
-Tea(green, black)
-ACV
-Lemon water

6-How to break a fast

Because you're insulin sensitive, you need to be careful.

If you break your fast with carbs, don't eat fats with it.

Avoid FAT+CARB combination.

If you want to build muscle I'd recommend you break your fast with lean protein and basic carbs.

Alright, thanks for reading this thread.

That's pretty much all you need to know.

If you want more detailed information about:

Fasting
Nutrition
Health
Fitness

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