Everything you need to know before you start intermittent fasting.

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Intermittent fasting voor dummies

You've probably heard of intermittent fasting and have probably done it unknowingly before. Never confuse it with a diet, because it certainly is not. It is much more than that, because you learn to feel what your body can handle and what you feel good about. But now the question is: how do you actually start it and what should you take into account?

What is it?

You can already deduce some of it from the name. Intermittent fasting basically means that you're going to have periods where you're not allowed to eat. There are many different methods you can apply this to, so experimenting and listening to your body is the message.

Intermittent fasting, how do you get started ?

For the record, intermittent fasting is NOT a diet. You are generally free to choose the things you eat. Rather, it's an eating pattern, because you know what times you can eat and when you can't.

With intermittent fasting, you "force" your body to burn fats instead of glucose. You'll have to be a little patient before your body can effectively do that in a smooth way, but it's definitely worth it. You're less likely to feel faint, and you'll realize that you can go without food for longer periods of time and feel free to skip a meal. In addition, intermittent fasting promotes the hormone BDNF in the brain. As a result, you have more concentration and think more clearly.

Give it a chance

"You have to eat enough, right?", I hear some of you thinking. It is not bad to supply your body without food for a while, on the contrary it is even good to do so. That way, your digestion gets the necessary rest and your body can burn not only your glucose, but also your fats and other reserves. So your body gets half a detox cure so to speak. So if you feel like having a snack because you think you're hungry, you should actually realize that your body has so many reserves that you can survive a few weeks without food (although that wouldn't be very healthy, of course).

Do you want to lose a pair of pounds? Then it's definitely worth trying intermittent fasting. You automatically start eating less when you do intermittent fasting, which means you take in fewer calories. A 2014 study showed that you lose an average of 3-8% over a 3-24 week period.

Have you tried a diet before or just tried to live healthier in the past? If so, you probably figured out yourself that you needed to do some preparation work. What exactly am I allowed to eat, how do I make a full meal, ... With intermittent fasting you don't have that inconvenience. Of course, it's still important to get all the essential nutrients, but you don't have to weigh your meals so to speak. So you don't have to clean off so many pans, plan meals and waste time by having to cook.

Side effects in your body

You give your almost gland the opportunity to repair itself. How does that happen? With every meal you consume, there is an increase in your insulin and therefore you damage your pancreas. So if you eat 6 small meals/snacks every day, for example, your pancreas has little chance to repair itself and it can cause problems in the future. So with intermittent fasting, the amount of insulin in your body decreases dramatically, making it easier for your stored fats in your body to be burned.

Hoe begin je met Intermittent vasten

That's not all! Intermittent fasting also affects growth hormone levels, which means you'll also lose weight faster and your muscle mass can build up faster. So you get lower amounts of insulin, but there is an increase in the fat burning hormone norepinephrine, which will also make you lose belly fat.

A way of life

Intermittent fasting is therefore not a diet that you apply temporarily, but it really is a way of life. The idea is that you make peace with your body and that you only eat when you're hungry and not because you should. In addition, it is extremely important that during your eating window you do get the right and sufficient nutrients and achieve your daily total.

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