Our parents would always tell us that breakfast is the MOST important meal of the day. “Eat Breakfast Like a King, Lunch Like a Prince, and Dinner Like a Pauper.” Is that really true? What if I tell you that there’s a scientific research that promotes skipping breakfast? I know your conservative mom will tell you not to believe that crap and force you to eat that tapsilog meal she prepared for breakfast.
Today I wanna share with you a concept about skipping breakfast. (team breakfast will probably close this window by now. But if you wanna learn more about its potential benefits, please continue reading) Well, I’ve been doing intermittent fasting on and off since 2015 and I can say that it helped me a lot. Not just in weight loss but also in boosting metabolism, sharpening memory and feeling great overall. And yes there’s science to back it up.
With the holiday season just around the corner, there will be plenty of parties you’re required to go to. Want to eat that scrumptious crispy pata that your aunt cooked for Noche Buena? With intermittent fasting, you can eat anything within your ‘eating window’.
What is Intermittent Fasting?
Intermittent fasting is an eating pattern, not a diet.
You don’t have to exert too much effort coz all you gotta do is to skip meals once in awhile. (What?! Did you say skip meals?) Relax… Don’t freak out. You won’t be “starving” coz of “fasting”.
You can eat whatever food you like (but not as much) during “feeding” period. And then skipping meals after that time frame. When you do it, you will become more conscious of your eating schedule. It’s about cutting back on calories for short time periods.
Your body will get used to it over time and you’ll be satisfied with healthier food options throughout the process.
This concept will also reduce your craving for unhealthy food, such as candies, doughnuts, soda, etc. (these foods are loaded with refined sugar)
How do you do it?
Well, there are few different ways that people do it for extra boost or weight loss. Here’s the list of the most popular approaches.
1.) 16/8 – this is ideal for those who want to lose body fat and build muscle. Fast for 16 hours each day and then eat for the remaining 8 hours. For beginners, you can do fasting for 14 hours then eat within a 10-hour window.
2.) 24-hour fast -good for healthy people looking for that extra boost. Skip two meals one day, taking a full 24 hours off from eating. For instance, if you finish dinner at 7pm today. The following day you will choose not to eat until it’s 7pm again. You can do it once or twice a week.
3.) 1 large meal at night – best for people who are into fat loss. Fast for 20 hours each day and then eat 1 large meal at night. There’s a strict guideline on what needs to be eaten and in what order.
4.) 1 cheat day each week – perfect for fitness enthusiasts who like cheat days. In this method, you’ll get a full-fledged cheat day then you need to fast for the next 36 hours. The feeding and fasting schedule varies from day to day, you need to follow a timetable.
5.) Alternate-Day Fasting – great for gym rats with a specific goal weight. Eat 1/5 of your normal meal (2000-2500 calories) and then fast the following day (400-500 calories). You can use this calorie calculator for help.
Why do I practice it?
Because it works. Even Wolverine does it.
Plus, there’s science to back it up.
Aside from weight loss, there’s a recent study from Cell Metabolism stating that it has beneficial effect on patients with diabetes and cardiovascular disease.
a. help reduce cholesterol levels
b. affect the process of inflammation
c. trigger stem cell regeneration
Other Intermittent Fasting Benefits:
a. lose belly fat
b. can reduce Oxidative stress
c. good for the heart
d. help prevent cancer
e. good for your brain
f. extend your lifespan
Intermittent fasting isn’t for everyone. It’s smart to consult your doctor before giving it a shot. Anyone who tries it should be self-aware while fasting, give your body some time to adjust and select the appropriate diet plan accordingly. For women, your hunger hormones will make it difficult to fast. If you feel grumpy for skipping meals, train your body NOT to expect food all day er’day. After all, it’s all mental. It’s all in your head.
Tips for Starting Intermittent Fasting
- Baby steps. Start out with short fast and then slowly extend your fasting window.
- Stay hydrated. Your tummy will feel full when you drink plenty of water.
- Hit the gym. Fasting + exercise = greater results.
- Get busy. Stop thinking how hungry you are. Sleep for 8hrs. Keep your mind occupied with work.
- Rewire your thought process. Think of fasting as taking a break from eating.
- Make a fasting calendar. Map out your 30 days of fasting, variety is the key.
- Expect funny looks. No matter how hard you try to explain it to your family and friends, you’ll get weird looks from them. Embrace it.
Do your own research. Give it a shot! 🙂