Many say that for you to really lose weight, you have to skip some meals. That’s generally true but you have to do it the right way. Do note that skipping meals is both catastrophic and helpful. It can be a dangerous dieting habit because your body’s metabolism may slow down in the process. So, how is it helpful? Enter Intermittent Fasting.

Skipping meals is helpful if you follow the now popular weight loss method: Intermittent Fasting. But do take note that intermittent fasting is not really a diet plan. It is a dieting pattern. Here, you are asked to make that conscious decision to skip meals on purpose.

Today is actually the best time to try this weight loss method since it is Holy Week here in the Philippines. As a predominantly Catholic nation, the religious advises us to skip a meal during the Lenten season as a sign of reverence to the passion of Jesus Christ. But nobody said that we can’t do it with a 2-in-1 purpose, right? So let’s get on with it.

How Does Intermittent Fasting Work?

Before we go into the specifics of intermittent fasting, you must first understand its two key concepts: fasting and feasting. Fasting means you’re not supposed to eat any solid food for a specified period of time. Water is acceptable, though. On the other hand, feasting means you can practically eat anything that you want for as long as it is within the window hours.

With those two concepts defined, the next thing that you must know about is the 16/8 protocol of intermittent fasting. It means that you’re not supposed to eat anything for 16 hours but are allowed to feast on anything for 8 hours. Sounds simple, right?

For example, if you decide to eat breakfast at 8 am, then you’re free to eat until 4 pm. That’s your 8-hour window of feasting and you have to commit to that schedule for the rest of the week. That also means you have to adjust your dinner time to 4 pm. Better yet, stick to eating heavy snacks and forget dinner altogether. After all, intermittent fasting means skipping at least one major meal of the day.

However, we all don’t follow the same lifestyle. Call center agents, for example, tend to work at night and sleep all day. If this is your lifestyle, then you can adjust your feasting window time accordingly. You may opt to eat dinner at 8 pm, lunch at 12 midnight, and your last meal at 4 am.

The Extra Challenge

The above example is a great way to start the intermittent fasting diet plan. However, you may also take the 24-hour fasting challenge on top of that. This means you are not supposed to eat anything for 24 hours straight. Can you do it?

While feasting for 8 hours and fasting for 16, you are challenged to choose a day or two when you won’t eat anything for 24 hours. Well, you can very well make it an 18-hour or a 20-hour fasting if your body is not yet ready for the challenge.

For example, you set your fasting day every Wednesday. So as you feast from 8 am to 4 pm on Monday and Tuesday, you’ll skip breakfast and lunch the next day. You’re not supposed to eat anything until 4 pm that day. Your 4 pm meal will be your first and last meal of the day so make sure that you’re eating something that is healthy, filling, and delicious. Remember that your next meal will be Thursday, 8 am.

If you decide to fast for 24 hours for two days of the week, it is highly advised that you assign days that are at least two to three days apart. That way, your body will still get the nourishment and energy that it needs from the food that you eat.

Why Does It Work?

Our body uses the carbohydrates and glycogen it gets from the food we eat. Whenever we eat, we are supplying it with ready energy. This is what’s happening during the feasting hours. However, the real weight loss happens during the fasting hours. Because we didn’t eat at all during these hours, the body is forced to burn the fat reserves of the body. And we all know that as fats burn, weight loss begins.

For people who still have some energy to do some workouts while following this dieting plan, the weight loss effect is compounded. Work out during the fasting period to further deplete the fat storage of the body. When we eat all day long, the body merely pulls energy from the carbs and sugar from the food that we just ate and store the rest as fats. Whereas if we fast, the body has no choice but to burn those fat reserves because there’s little to no food consumed. By feasting and fasting, we are training the body to use energy efficiently throughout the day.

Tips on How to Do It Right

If you think that intermittent dieting is something that you can do, make sure that you follow these tips so you don’t have to worry about failing in the end.

1. Drink lots of water.

Drinking water is allowed all throughout the day, even during the fasting phase. Do not deprive yourself of w

ater. You must skip meals but you should always splurge on water. If you feel hungry, drink water. Not only that water is good for you, but you’ll also feel full a few minutes after.

2. Cut on caffeine and alcohol.

Since you’re only feasting for 8 hours, you must stick to nutritious meals. Caffeine and alcohol may not help so much so try not to hang too much on them while following this diet plan.

3. If you feel hunger pangs, drink tea.

At the start, intermittent fasting can be very difficult. Be sure that you have a tea bag ready in case the hunger pangs become too difficult to bear. Dieting doesn’t mean starving yourself so don’t do that. Your health is far more important than the few pounds that you may lose.

4. Exercise on an empty stomach.

If you want to see tremendous results, exercise on an empty stomach. That way, your body is forced to use up all stored fats to supply the energy the body needs in the gym.  

Intermittent fasting is a great diet plan, but only if you’re in pink of health. If you suffer from any medical condition, please consult with your doctor first. Every person is different, so feel free to adjust your window time to what your body is more comfortable with.