The Dos (and Don ts) of Intermittent Fasting and Workouts

 

INTERMITTENT FASTING & WORKING OUT Complete Guide [For Beginners]

Video taken from the channel: Autumn Bates


 

The Do’s And Don’ts Of Fasting

Video taken from the channel: KAGED MUSCLE


 

Intermittent Fasting Do’s and Don’ts

Video taken from the channel: Eating Fat is the New Skinny


 

Can you WORKOUT with INTERMITTENT FASTING?

Video taken from the channel: Autumn Bates


 

Do’s and Don’ts of Intermittent Fasting

Video taken from the channel: Self-Taught Weightloss


 

What BREAKS A FAST and what DOES NOT BREAK A FAST? | Intermittent Fasting Complete Guide

Video taken from the channel: A Sweet Pea Chef


 

5 Intermittent Fasting Mistakes I Made (That You Should Avoid)

Video taken from the channel: Minus The Gym


Here are the dos and don’ts of intermittent fasting workouts: Here’s how it works, says Shanshan Chen, PhD, assistant professor in the department of nutrition and basic sciences at Bastyr University in California: After about 8 hours of fasting, your body has used up its glycogen stores — the carbohydrates we usually burn for energy and which get stored as fat if we don’t. Intermittent fasting is one of the quickest and easiest ways to lose weight. CLICK here on what to expect in your first-week intermittent fasting. #intermittentfastingtips #Benefitsofintermittentfasting #Intermittentfasting #health. However, there are certain dos and don’ts of intermittent fasting if you plan to continue working out. You should choose a steady-state cardio workout if you plan to exercise towards the end of your fasting window.

This is because after fasting for 8 hours, your body uses its glycogen store. Hunger is a part of intermittent fasting. The good news is that with time you will understand how to control and minimize the fasting window hunger. From drinking plenty of water or a cup of black coffee, from learning how to avoid food temptations to planning busy meetings or.

The Dos and Don’ts of Intermittent Fasting Fasting is not something new as it has been a common practice in various religions for centuries. Today, however, intermittent fasting has taken the world of health and wellness by storm, as it points to individuals achieving a huge reduction to their weight. The Dos and Don’ts of Intermittent Fasting Intermittent fasting isn’t for everyone, and not everyone will see the same benefits. It’s important to carefully consider what’s right for you given your health, your commitment level, and your other lifestyle factors.

These doss and don’ts. Do drink lots of water. One of the common mistakes intermittent fasting beginners make is not to drink enough water during intermittent fasting.

I think this comes from forgetfulness or ignorance. I literally have to remind myself to drink water too. This is how I trick myself to drink more water. During the fasting window, drinking enough water will help to reduce food withdrawal.

DO NOT Overcompensate. Don’t overcompensate or binge in between fasts. One of the goals of intermittent fasting is to reduce your overall calories for the day or for the week. So, binging and eating extra-large meals when you do eat will obviously not accomplish this.

Eat normal sized portions of healthy foods as if you hadn’t just finished a fast. Getting in an effective gym session while fasting. If you’re set to try IF while continuing your exercise routine, there are some things you can do to make your workout effective.. 1. Think. The most common side effects of intermittent fasting are fatigue, headache, brain fog and irritability.

These symptoms normally diminish or disappear altogether as your body adapts to the new eating plan. However, if these symptoms persist or increase after a week or so, you need to stop fasting and consult a.

List of related literature:

Intermittent fasting, which is also known as alternate-day fasting, is a relatively new and popular approach to weight management that involves interspersing normal daily caloric intake with a short period of severe calorie restriction.

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

Fasting, on the other hand, especially intermittent fasting, does not necessarily require caloric restriction.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Intermittent fasting is simply intentional fasting on a regular basis.

“Keto Quick Start: A Beginner's Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes” by Diane Sanfilippo
from Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes
by Diane Sanfilippo
Victory Belt Publishing, 2019

Intermittent fasting has almost as many variations as there are practitioners.

“The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life” by Dr. James DiNicolantonio, Dr. Jason Fung
from The Longevity Solution: Rediscovering Centuries-Old Secrets to a Healthy, Long Life
by Dr. James DiNicolantonio, Dr. Jason Fung
Victory Belt Publishing, 2019

People in this community had no trouble getting lean and ripped before intermittent fasting came around, but the complex, mathematical nature of the method was a perfect match for the group’s ethos.

“Diet Cults” by Matt Fitzgerald
from Diet Cults
by Matt Fitzgerald
Pegasus Books, 2014

Would I always need to practice intermittent fasting?

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

I, on the other hand, found using part-day fasting as my only regime tricky.

“16:8 Intermittent Fasting” by Jaime Rose Chambers
from 16:8 Intermittent Fasting
by Jaime Rose Chambers
Pan Macmillan Australia, 2019

The weekly habit of fasting, then, is a way to lean into both the

“The Common Rule: Habits of Purpose for an Age of Distraction” by Justin Whitmel Earley
from The Common Rule: Habits of Purpose for an Age of Distraction
by Justin Whitmel Earley
InterVarsity Press, 2019

For example, a person who intermittently fasts might not eat for sixteen hours per day and then eat two or three meals within an eight­hour window.

“Minimalism: Live a Meaningful Life” by Joshua Fields Millburn, Ryan Nicodemus
from Minimalism: Live a Meaningful Life
by Joshua Fields Millburn, Ryan Nicodemus
Asymmetrical Press, 2015

There are countless variations of intermittent fasting.

“131 Method: Your Personalized Nutrition Solution to Boost Metabolism, Restore Gut Health, and Lose Weight” by Chalene Johnson
from 131 Method: Your Personalized Nutrition Solution to Boost Metabolism, Restore Gut Health, and Lose Weight
by Chalene Johnson
Hay House, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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14 comments

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  • Do you drink electrolytes? Are they necessary while eating carbs in the eating window?and how many meals do you recommend in the eating window?

  • thank you for not saying “eating carbs” is a mistake. really tired of the youtubers who talk about intermittent fasting while pushing just the ketogenic diet. that’s not possible due to cultural differences, in my case. im african, we eat a lot of carbs like rice, fruits and scratchy foods like pounded yams/cassava etc. cheese, bacon, heavy creams and all that other stuff that keto requires is not part of our diet. that would require a whole life change and when ppl say keto doesn’t require a huge change in diet, they’re only looking at it from an american view where eating things like cheese and bacon is common place already

  • Real good video but I think drinking coffee is not an actual fast. I’m pretty sure water is all you can ingest to get the full being it’s of the fast.
    In saying that I’m lucky to last 16 hours on a good day so if coffe works then good luck ��

  • Perhaps it’s helpful to point out that today’s carbs are not healthy aka over processed GMO and to differentiate between complex carbs and none complex carbs.

  • I would say that the 2 biggest issues are when people obsess about everything they put in their mouths.
    Both Jason Fung and Dr Panda stress the when not the what you eat, if I recall, so I don’t get hung up on the fact that I might have a slice of pizza, or a piece of cake. That said, obviously, it’s probably best to attempt to eat as healthily as poss.

    In addition, I’d say it’s not a good idea to obsess about exact timings every single day and to become totally inflexible about it.
    For example, ideally I’d stick to my eating window, but I don’t think anything horrific is going to happen if I go out for a later dinner with friends, or share breakfast/brunch with my family on the odd day….

    And, I’m also with people who stress that you don’t have to be vegan/carnivore/keto whatever in order to gain some benefits from IF/TRE etc.

  • 6:30 you cant drink caffeine if doing IF, watch dr. Rhona patrick on JRE she explains why, caffeine activates enzymes that interfere with the fast

  • I am Muslim we fast 19 hours a day one month I was thinking maybe that’s bad for body but I just realised that fasting in so good for health
    Thanks for your information

  • most chill and clear story about if, omad,carbs etc…..way to go Rayan…..only one thing, buy a better mic if possible:) greets,love from Holland

  • I tried the 16:8 before which I didn’t see much change with. But I saw really good results with OMAD. I would love to try the 20:4 soon. I think the reason that I didn’t see great results with the 16:8 is because I would gorge during my 8 hours LOL. And as you said you need to still be disciplined. Great video girl

  • Fasting is so amazing sis..agree with you so so much..we do the 20/4 most days and do 18/6 on the other days like weekends…90lbs down is awesome keep it pushing��������.keep the videos coming��

  • I definitely agree with your intermittent fasting ideas. As for Carbs, I think if are type 2 diabetic like me it might be worth trying the keto diet. It could be a video idea for you “do type 2 Diabetics need carbs when doing IF?”.. Love your content man..

  • Hello u showed a packet of sweet & low and said aspartame but that’s incorrect. Sweet and low is made with saccharin so which one will not trigger a response saccharin or Aspartame? Thanks

  • At the 4:40 mark u say full fat half and half wont break your fast but then u say its tricky cuz it well stop the atophogy but not kick u out of Ketosis. So does it break the fast? Please clarify?

  • everyone is different.

    i eat 6am to noon, with extended fasts on the weekends.

    i can’t tolerate fruit or grains. even cruciferous are limited to once per week, if that.

    occasional supplements.

    all this with a resistance training program and a bicycle ride a couple of times per week = humming.