Being Hungry at Times Can Produce a Healthy Bodily Response

Nutritionists say that being a little hungry is the best thing that can happen to you, as it creates a true mind-body connection. So, it is a sound argument that our ancestors went much longer without eating than we do today. In fact, participants in a fasting study were surprised to report that they felt more energetic working out in the gym on fasting days rather than feasting days. Most experts agree that strength training and proper supplementation can help maintain muscle mass while fasting. Eliminating sugary drinks and consuming plenty of water is very important when you are following a fasting diet.

• 16:8 Fast Diet - With the 16:8 method of fasting, you focus your food consumption within an 8-hour window, such as 9 am to 5 pm in which you can eat. Moreover, you should eat healthy and not binge.
• Eat-Stop-Eat Fasting - ESE fasting involves complete food restriction for 24 hours either once or twice a week. For example, you can eat dinner on Monday and refrain from eating until you eat dinner on Tuesday.
• 5:2 Fast Diet - This Fast Diet strongly discourages drinking alcohol on fasting days and suggests that you drink in moderation on your off days. Once you have reached your goal weight, it is recommending that you fast one day of the week instead of twice.
• Eliminating Meals - By eliminating meals when you don't feel hungry, you can trigger cellular repair processes throughout the body with improved gene expression to help stave off chronic diseases.

Short-term fasting also makes fat burning easier due to the reduced production of insulin, an increased growth hormone production, and enhanced epinephrine signaling. Recent studies suggest that fasting for periods of twelve or more hours can improve fat oxidation, induce mild ketosis, and increase the metabolic rate in humans, which are crucial for shedding pounds. Moreover, intermittent fasting is more muscle sparing than traditional diets, as long as you consume adequate amounts of lean proteins during each feeding window. Some studies also show positive effects after very brief fasting periods.

*NOTE: Due to a difference in hormonal makeup, women have special considerations when fasting. Intermittent fasting is not a good idea for women under 18 years of age, those with a lean body profile, or those with medical conditions, such as hypothyroidism or a history of eating disorders. Ask your physician about an appropriate fasting protocol for you.