{"id":296287,"date":"2019-06-11T07:25:00","date_gmt":"2019-06-11T05:25:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=296287"},"modified":"2024-04-30T08:19:56","modified_gmt":"2024-04-30T06:19:56","slug":"a-complete-guide-to-intermittent-fasting-2","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting-2\/","title":{"rendered":"A complete guide to intermittent fasting"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting-2\/#What_is_an_intermittent_fasting\" title=\"What is an intermittent fasting?\">What is an intermittent fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting-2\/#Types_of_intermittent_fasting\" title=\"Types of intermittent fasting\">Types of intermittent fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting-2\/#5_health_benefits_of_intermittent_fasting\" title=\"5 health benefits of intermittent fasting\">5 health benefits of intermittent fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting-2\/#Intermittent_fasting_for_athletes\" title=\"Intermittent fasting for athletes\">Intermittent fasting for athletes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting-2\/#Supplements_suitable_during_intermittent_fasting\" title=\"Supplements suitable during intermittent fasting\">Supplements suitable during intermittent fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting-2\/#Who_is_an_intermittent_fasting_good_for\" title=\"Who is an intermittent fasting good for?\">Who is an intermittent fasting good for?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/a-complete-guide-to-intermittent-fasting-2\/#Who_should_avoid_intermittent_fasting\" title=\"Who should avoid intermittent fasting?\">Who should avoid intermittent fasting?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>The intermittent fasting<\/strong> has long enjoyed popularity in <strong>the fitness community<\/strong>. That\u2019s why we decided to <strong>bring you information<\/strong> about <strong>what intermittent fasting is<\/strong>, what types of IF we know, and what <strong>health benefits<\/strong> you can expect from this diet. Finally, we will also tell you how to <strong>combine an intermittent fasting with training<\/strong> and advise you on choosing <strong>nutritional supplements. Do you dare to intermittent fasting too?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_an_intermittent_fasting\"><\/span>What is an intermittent fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Intermittent Fasting \u2013 IF &#8211; is a way of time-limited diet<\/strong>. That is, <strong>the period of deliberate limitation of calories<\/strong> (up to 25% of normal daily calorie intake) for 16 to 24 hours, <strong>alternates with the time of relatively normal intake<\/strong>, for 8 to 24 hours, depending on the type of IF.<span style=\"color: #ff6600;\"> [35]<\/span> Unlike other diets, you can eat almost everything <strong>during an intermittent fasting<\/strong>, but only <strong>in limited time.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The basic idea of intermittent fasting<\/strong> is to <strong>reduce the amount of calories received<\/strong>, resulting in <strong>weight and fat loss<\/strong>. It&#8217;s just <strong>one way to get a figure of your dreams and get rid of your belly<\/strong>. It is a simple way of eating that is <strong>popular with many people<\/strong>. <strong>The advantage of intermittent fasting<\/strong> is the fact that research confirms its health effects.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1059024832.jpg\" alt=\"A complete guide to intermittent fasting\" style=\"width:843px\" title=\"A complete guide to intermittent fasting\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Types_of_intermittent_fasting\"><\/span>Types of intermittent fasting<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Intermittent fasting types <strong>vary based on the time range<\/strong> in which you do not eat. On the following lines we will introduce you <strong>6 types of intermittent fasting<\/strong>. Each of them can be effective for you. However, <strong>which type of IF will fit you<\/strong> is very individual.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. 16\/8 &#8211; 16-hour intermittent fasting<\/h3>\n\n\n\n<p><strong>It is the most natural way of fasting<\/strong>. 16\/8 is a method of <strong>fasting every day for 16 hours<\/strong>, and eating two, three and more meals for the <strong>remaining 8 hours of the day<\/strong>. This intermittent fasting is also known as the Leangains protocol and has been popularized by fitness expert Martin Berkhan. <span style=\"color: #ff6600;\">[9] <\/span><\/p>\n\n\n\n<p>Being on a <strong>16\/8 diet in practice means you cut out breakfast<\/strong> and your last meal will be dinner. For example, <strong>you stop eating at 20:00<\/strong> in the evening and your <strong>next meal will be lunch at 12:00<\/strong> the following day. You won&#8217;t even notice that <strong>you&#8217;ve handled a 16-hour intermittent fasting<\/strong>, including an 8-hour sleep.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>You can adjust it<\/strong>&nbsp;<strong>to your own needs<\/strong>. If <strong>you can&#8217;t imagine the beginning of the day without a good breakfast<\/strong>, you can cut out <strong>dinner<\/strong>. It is important to keep the <strong>14\/10 or 16\/8 ratio.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of course, in times of hunger, <strong>you need to take enough fluids<\/strong> to hydrate your body. However, you can <strong>enjoy only water, unsweetened coffee and calorie-free drinks<\/strong>. During the eating window, you can normally eat <strong>what you have regularly eaten so far<\/strong>. For faster results<strong>, add more vegetables, fruits <\/strong>and healthy foods to your diet. Indeed, even an intermittent fasting <strong>will not do miracles<\/strong> if you <strong>get stuffed in eight hours, as if you wanted to catch up 16 hours of fasting<\/strong>. The golden rule still applies, just <strong>eat as much as you will be able to burn during the day<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/drink-hydration_1.png\" alt=\"A complete guide to intermittent fasting\" style=\"width:843px\" title=\"A complete guide to intermittent fasting\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. The Warrior Diet<\/h3>\n\n\n\n<p><strong>The warrior diet<\/strong>, designed by Orim Hofmekler, is another type of <strong>intermittent fasting of 20\/4<\/strong>. You are on an <strong>intermittent fasting for 20 hours<\/strong>, while <strong>you can eat 4 hours a day<\/strong>. The aim of the warrior diet is to <strong>increase the effect of the sympathetic nervous system<\/strong>, which helps to stimulate lipolysis and <strong>accelerate metabolism<\/strong>. <span style=\"color: #ff6600;\">[44]<\/span> On the contrary, during the <strong>4-hour eating window<\/strong>, you activate the parasympathetic nervous system, which <strong>helps to increase glucose uptake and regeneration<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[45]<\/span><\/p>\n\n\n\n<p><strong>You can find Warrior&#8217;s diet and 16\/8 mode clearly arranged on the timeline. <\/strong><span style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. 5:2 &#8211; intermittent fasting for 2 days a week<\/h3>\n\n\n\n<p><strong>The 5:2 intermittent fasting<\/strong> consists of <strong>five days of normal eating <\/strong>and<strong> two days with 500 to 600 calories a day, <\/strong>while <strong>600 calories can be eaten by men and 500 by women<\/strong>. The 5:2 mode is also known as <strong>&#8220;fast diet&#8221;,<\/strong> which has been pushed into the media by a doctor and journalist, Michael Mosley. In practice, eating 5: 2 looks like <strong>eating classic portions throughout the week<\/strong>, reducing calorie intake <strong>on Tuesdays and Thursdays.<\/strong> Thus, you will only eat two smaller doses with a calorie content of <strong>250 for women and 300 for men<\/strong>. Critics see the disadvantage of this diet and that it has not been sufficiently researched, although the intermittent fasting has been <strong>subject of many studies<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[9] [5] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Eat-stop-eat &#8211; all-day intermttent fasting once or twice a week<\/h3>\n\n\n\n<p><strong>Eat-stop-eat includes 24-hour fasting<\/strong> at least once or twice a week. This type of intermittent fasting has been <strong>very popular <\/strong>over the past few years thanks to Brad Pilon, a fitness expert.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The eat-stop-eat mode is about <strong>not eating from the first day&#8217;s dinner until the second day&#8217;s dinner.<\/strong> Of course, you can also do intermittent <strong>fasting from breakfast to breakfast, or from lunch to lunch<\/strong> the next day. The goal is to stay <strong>24 hours without food<\/strong>. <strong>Coffee, water and other calm drinks <\/strong>are allowed to <strong>help you avoid hunger<\/strong>. If you want to lose weight, it is important that you eat as much <strong>as if you were on a diet<\/strong> <strong>on days when you are not on an intermittent fasting.<\/strong> But beware, we still talk about <strong>receiving a healthy and balanced diet<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you plan to try this diet, <strong>we recommend that you first test your fasting for 14 to 16 hours<\/strong> and gradually prepare your body for a day of hunger. If you do this, your eating schedule will look <strong>similar to the picture below<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[9] [5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/eatStopeat.png\" alt=\"A complete guide to intermittent fasting\" style=\"width:843px\" title=\"A complete guide to intermittent fasting\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Alternate-day fasting &#8211; every other day<\/h3>\n\n\n\n<p>Alternate-day fasting is a way of <strong>fasting every other day<\/strong>. There are several versions of this type of intermittent fasting. <strong>From full fasting to the ability to take 500 calories<\/strong> during an intermittent fasting.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For example, <strong>for 12 hours you are eating us usually and for the next 36 hours you are fasting<\/strong>, or you can eat for 24 hours, and then you are on an intermittent fasting for another 24 hours. <span style=\"color: #ff6600;\">[5]<\/span> Alternate-day, however, is a <strong>very extreme type of intermittent fasting<\/strong>, so you should <strong>not keep it long<\/strong>. A breakdown of meals based on this method can be found in the picture.<span style=\"color: #ff6600;\">&nbsp;[9]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/alternate-day-fasting.png\" alt=\"A complete guide to intermittent fasting\" style=\"width:843px\" title=\"A complete guide to intermittent fasting\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">6. Random Meal Skipping &#8211; occasional fasting&nbsp;<\/h3>\n\n\n\n<p>You do not always need to <strong>follow strict instructions for an intermittent fasting<\/strong>. If you try <strong>24-hour fasting<\/strong> once in a while, it can bring you <strong>some health benefits<\/strong> of an intermittent fasting. It&#8217;s just a myth that <strong>people have to eat every few hours<\/strong> in order not to get into hunger and not lose muscle mass. The human body is adapted <strong>to last a few days without food<\/strong>. Therefore, try this <strong>diet at a time when you don&#8217;t feel hungry<\/strong>, when you are traveling, or you have no time to cook. <strong>How does it look like in practice?<\/strong> See the illustrative eating schedule during the occasional intermittent fasting <strong>in the attached picture.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[5] [9]&nbsp; &nbsp; &nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/radom-meat-skipping.png\" alt=\"Random Meal Skipping - occasional fasting \" style=\"width:843px\" title=\"Random Meal Skipping - occasional fasting \"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"3738,8350,1562,44254,28792,29080,33457,30340,48406\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_health_benefits_of_intermittent_fasting\"><\/span>5 health benefits of intermittent fasting<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Different types of intermittent fasting<\/strong> bring similar benefits. These include <strong>weight reduction, cholesterol lowering, or blood sugar control.<\/strong> We will present you all the effects of IF on the health and the human body step by step.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Note that <strong>intermittent fasting is among the relatively new ways of eating<\/strong>, so <strong>research is still underway<\/strong> to test its effect on health or longevity.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-838262214.jpg\" alt=\"5 health benefits of intermittent fasting\" style=\"width:843px\" title=\"5 health benefits of intermittent fasting\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">1. IF contributes to the proper heart function<\/h3>\n\n\n\n<p>Most <strong>heart diseases are a way of your body to respond to bad eating habits<\/strong>, high cholesterol or blood pressure. Adhering to <strong>alternate-day fasting for 8 weeks<\/strong> helped the test group to lower LDL cholesterol and triglyceride levels in the blood by <strong>25%<\/strong> to 32%. <span style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>A study of 110 obese adults confirmed that fasting for 3 weeks reduces blood pressure, triglyceride levels, and LDL cholesterol. <\/strong><span style=\"color: #ff6600;\">[20]<\/span> In addition, research on <strong>4,629 people who have been applying IF<\/strong> showed results that <strong>fasting is reducing the risk of coronary heart disease and diabetes<\/strong>. The combination of these benefits <strong>contributes to a better health of the heart<\/strong>.&nbsp;<span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. IF effectively reduces weight and fat<\/h3>\n\n\n\n<p>Yes, <strong>IF really works to reduce weight<\/strong>. <span style=\"color: #ff6600;\">[5]<\/span>&nbsp;everal studies have confirmed this. <span style=\"color: #ff6600;\">[2] <\/span>However, the results are <strong>variable and depend on various factors<\/strong>. For example, skipping breakfast led to <strong>weight loss in one study<\/strong>&nbsp;<span style=\"color: #ff6600;\">[3]<\/span>, but in another, this <strong>effect was not confirmed<\/strong>. <span style=\"color: #ff6600;\">[4]<\/span> But the difference could be because <strong>in both studies the controlled group received a standard breakfast<\/strong>, but <strong>nobody checked<\/strong> the diet during the day. Some research suggests that, <strong>in addition to increased weight and fat reduction<\/strong>, intermittent fasting can <strong>trigger metabolism<\/strong>. This is due to an increase in noradrenaline levels. <span style=\"color: #ff6600;\">[22]<\/span> The fact remains that <strong>one-day fasting can reduce weight by 9%<\/strong> and significantly reduce body fat over <strong>12 to 24 weeks<\/strong>. <span style=\"color: #ff6600;\">[23]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-503865898_1.jpg\" alt=\"IF effectively reduces weight and fat\" style=\"width:843px\" title=\"IF effectively reduces weight and fat\"\/><\/figure>\n<\/div>\n\n\n<p>A study comparing the intermittent fasting with calorie restraint agreed with that. The results confirmed that <strong>intermittent fasting can reduce weight and body fat from 8 to 16%<\/strong>, a comparable result to calorie limitation. In addition, however, experts have found that <strong>intermittent fasting<\/strong> <strong>is a more effective way of reducing fat<\/strong> because it retains muscle mass. <span style=\"color: #ff6600;\">[24] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. IF regulates blood sugar and reduces insulin resistance<\/h3>\n\n\n\n<p><strong>Research in Type 2 diabetics<\/strong> has shown that short-term fasting can significantly <strong>reduce their blood sugar levels<\/strong>. <span style=\"color: #ff6600;\">[13] <\/span>At the same time, one study confirmed the effects of <strong>calorie intake restriction in the form of intermittent fasting 16\/8<\/strong> and alternate-day fasting to reduce insulin resistance.. <span style=\"color: #ff6600;\">[14] <\/span><\/p>\n\n\n\n<p>Reducing insulin resistance <strong>can increase the sensitivity of the body to insulin<\/strong>, allowing it to <strong>transport glucose more efficiently<\/strong> from the bloodstream to the cells. Along with <strong>lowering blood sugar levels<\/strong>, the body can regulate sugar levels during fasting and <strong>effectively combat its rise and fall<\/strong>. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<p>It looks promising, but since this <strong>trend is very young<\/strong>, it needs to be <strong>explored in more detail<\/strong>. One short study tested the effect of alternate-day fasting with result that the alternate-day fasting <strong>negatively affected blood sugar levels in women<\/strong>, while <strong>there was no effect in men<\/strong>. <span style=\"color: #ff6600;\">[15] <\/span>Therefore, if you have diabetes and <strong>want to try intermittent fasting, consult it with your doctor first<\/strong>.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_3916.JPG\" alt=\"IF regulates blood sugar and reduces insulin resistance\" style=\"width:843px\" title=\"IF regulates blood sugar and reduces insulin resistance\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. IF increases growth hormone production<\/h3>\n\n\n\n<p><strong>Growth hormone<\/strong> is a type of protein that is an essential element <strong>for growth, metabolism, weight reduction, and strength building<\/strong>. <span style=\"color: #ff6600;\">[26] [27] [28] [29]<\/span><\/p>\n\n\n\n<p>Several studies have confirmed that <strong>intermittent fasting<\/strong> can naturally <strong>increase growth hormone levels.<\/strong> One of them found that growth hormone levels increased significantly <strong>after 24 hours of fasting<\/strong>. <span style=\"color: #ff6600;\">[30]<\/span> Another study suggests that a two-day fast can lead to a <strong>5-fold increase<\/strong> in the production of this hormone.<span style=\"color: #ff6600;\">&nbsp;[31]<\/span><\/p>\n\n\n\n<p>We also mentioned that <strong>intermittent fasting regulates sugar and insulin levels<\/strong> during the day, which can also <strong>positively affect growth hormone<\/strong>. This is also evidenced by the finding that <strong>higher insulin levels may lower growth hormone levels<\/strong>. <span style=\"color: #ff6600;\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. IF supports health in the fight agains inflammation<\/h3>\n\n\n\n<p>One study in <strong>50 healthy adults has shown<\/strong> that <strong>intermittent fasting for one month<\/strong> alleviates inflammatory factors. <span style=\"color: #ff6600;\">[16]<\/span> Another study <strong>confirmed this effect in people<\/strong> who fasted 12 hours a day for 30 days. <span style=\"color: #ff6600;\">[18]<\/span><\/p>\n\n\n\n<p>Animal studies have also been <strong>promising<\/strong>. After a low-calorie diet, <strong>very similar to intermittent fasting<\/strong>, experts found lower <strong>levels of inflammatory markers<\/strong>. At the same time, this <strong>diet was beneficial in the treatment of multiple sclerosis<\/strong> or chronic inflammation.&nbsp;<span style=\"color: #ff6600;\">[17]<\/span> This <strong>effect of intermittent fasting has not yet been demonstrated in humans<\/strong>, but is an object of interest for scientists and supporters of IF.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/_di_gym.jpg\" alt=\" IF supports health in the fight agains inflammation\" style=\"width:843px\" title=\" IF supports health in the fight agains inflammation\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Intermittent fasting and longevity<\/h3>\n\n\n\n<p>Experts are also <strong>discussing whether an intermittent fasting<\/strong> can have a beneficial effect on alleviating the signs of old age, and thus <strong>bring people a long life<\/strong>. We can partially interpret these benefits in the <strong>effects of intermittent fasting on LDL cholesterol decline or blood sugar regulation.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Statements claiming <strong>intermittent fasting is linked with longevity<\/strong> have so far been proven only in animals.&nbsp;<span style=\"color: #ff6600;\">[32]<\/span> Before we start to rejoice in this benefit, we need to get <strong>the same result in a human study<\/strong>. However, similar research has not been done yet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Researchers are also <strong>trying to assess the potential metabolic benefit of intermittent fasting<\/strong>. They consider that <strong>intermittent fasting could provide unique metabolic benefits&nbsp;<\/strong><span style=\"color: #ff6600;\">[1]<\/span>,as well as have a positive impact on mood enhancement. <span style=\"color: #ff6600;\">[8]<\/span> Research that would confirm <strong>the hypotheses has not been carried out yet.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Intermittent_fasting_for_athletes\"><\/span>Intermittent fasting for athletes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Even athletes have succumbed to the intermittent fasting diet<\/strong> because <strong>they do not have to change their training regime<\/strong> and it is not demanding on eating. <strong>Study participants<\/strong> who held alternate-day fasting <strong>confirmed that they were less hungry, more satisfied<\/strong>, and compared to other diets, <strong>did not tend to cheat themselves about food<\/strong>. <span style=\"color: #ff6600;\">[33]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04295.jpg\" alt=\"Intermittent fasting for althletes\" style=\"width:843px\" title=\"Intermittent fasting for althletes\"\/><\/figure>\n<\/div>\n\n\n<p>However, IF can increase <strong>the feeling of fatigue for athletes, especially during training with empty stomach<\/strong>. However, this does not mean that they are performing less. Nevertheless, it is advisable to <strong>use supplements<\/strong> to support regeneration and immunity <strong>when holding intermittent fasting.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Supplements_suitable_during_intermittent_fasting\"><\/span>Supplements suitable during intermittent fasting<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Here&#8217;s a<strong>&nbsp;list of recommended nutritional supplements<\/strong> to maximize your efforts during the intermittent fasting diet. They are categorized into supplements <strong>during the day, before, during and after training.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. Nutritional supplements throughout the day Branched Chain Amino Acids<\/strong> <\/p>\n\n\n\n<p><a title=\"BCAAs - Gymbeam\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA<\/a> supplementation helps you <strong>increase protein synthesis<\/strong>, which aligns some of the cleaved proteins. You will appreciate this benefit if you train with an empty stomach while being fasting.<span style=\"color: #ff6600;\"> [34]&nbsp; &nbsp; <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>2. Before a workout<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Caffeine<\/strong> &#8211; <a title=\"Caffeine - Gymbeam\" href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Caffeine<\/a> replenishment <strong>gives you the necessary amount of energy<\/strong>. At 2 &#8211; 5 mg dose per 1 kg of your weight, it can also <strong>significantly increase the upper body strength<\/strong>. &nbsp;<span style=\"color: #ff6600;\">[36]<\/span><\/li>\n\n\n\n<li><strong>Beta-alanine<\/strong> &#8211; Beta-alanine supplementation has been found <strong>to promote performance as it prevents fatigue<\/strong>. This nutritional supplement enhances the amount of carnosine intracellular buffer that reduces the level of acidity in the blood, which results in better performance. The effective dose of <a title=\"beta-alanine - Gymbeam\" href=\"https:\/\/gymbeam.com\/beta-alanine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">beta-alanine<\/a> is from 3.2 g to 6.4 g per day.<span style=\"color: #ff6600;\"> [37]<\/span><\/li>\n\n\n\n<li><strong>Essential Amino Acids and Carbohydrates<\/strong> &#8211; Consuming 6 grams of essential <a title=\"amino acids - Gymbeam\" href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">amino acids<\/a> in a mixture of 35 grams of sucrose immediately prior to training <strong>significantly increases protein synthesis<\/strong>. This is due to <strong>the influx of amino acids to the active muscles<\/strong><span style=\"color: #ff6600;\">&nbsp;[38]&nbsp; &nbsp; &nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. During a workout<\/strong><\/p>\n\n\n\n<p><strong>BCAA<\/strong> &#8211; Adding branched-chain amino acids during training <strong>benefits in two ways<\/strong>. <a title=\"BCAAs - Gymbeam\" href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAAs <\/a><strong>&nbsp;prevent the breakdown of proteins<\/strong> while helping to <strong>regenerate muscles<\/strong> while <strong>preventing overall fatigue<\/strong>. The recommended dose is at least 7 g of BCAA containing 3.5 g of leucine, 1.75 g of isoleucine and 1.75 g of valine, <strong>i.e. 2: 1: 1<\/strong> <strong>ratio<\/strong>. <span style=\"color: #ff6600;\">[39] [40] [41]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2019\/01\/kingapr-4315-1124x749.jpg\" alt=\"Supplements suitable during intermittent fasting\" class=\"wp-image-289353\" title=\"Supplements suitable during intermittent fasting\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/01\/kingapr-4315-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/01\/kingapr-4315-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/01\/kingapr-4315-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2019\/01\/kingapr-4315-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p><strong>4. After a workout<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a title=\"Protein - Gymbeam\" href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Protein<\/a> &#8211; Protein supplementation after training <strong>helps to maximize the effect of exercise on muscle growth<\/strong> and regeneration. In addition, supplementing a protein drink can <strong>lead to faster protein synthesis<\/strong>. Therefore, we recommend that you take about <strong>20 &#8211; 25 g of rapidly absorbable protein<\/strong>, as offered by <a title=\"whey protein - Gymbeam\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">whey protein<\/a>. This will help you start the anabolic process after exercise.<\/li>\n\n\n\n<li><strong>Carbohydrates<\/strong> &#8211; It has been shown that the intake of <a title=\"Carbohydrates\" href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">carbohydrates<\/a> per kg of body weight after a hard workout <strong>leads to a decrease in muscle catabolism<\/strong> and a small increase in protein synthesis.<span style=\"color: #ff6600;\"> [42]<\/span> Taking <strong>carbohydrates after sporting activity<\/strong> can <strong>help you restore glycogen levels<\/strong>. A <a href=\"https:\/\/gymbeam.com\/weight-gainers-and-carbohydrates\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dextrose<\/a>-containing carbohydrate beverage is ideal because <strong>it works fastest<\/strong>. If you decide to take carbohydrates from your diet, focus on <strong>foods with a medium and high glycemic index<\/strong>, such as white rice, potatoes and bananas., ako biela ry\u017ea, zemiaky a ban\u00e1ny.<\/li>\n\n\n\n<li><strong>Creatine<\/strong> &#8211; <a title=\"Creatine - Gymbeam\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Creatine<\/a> supplementation of 3 to 5 grams per day <strong>can lead to significant muscle growth<\/strong>, performance, strength and muscle fiber size. The study confirmed that <strong>adding creatine to a after-training beverage<\/strong> can be more beneficial to <strong>boosting strength and gaining muscle mass<\/strong> before training. <span style=\"color: #ff6600;\">[43] &nbsp;&nbsp;<\/span><\/li>\n<\/ul>\n\n\n\n<p>These supplements <strong>can help you effectively gain muscle and reduce fat<\/strong> alongside intermittent fasting. Before you decide to start this diet style, see if this <strong>weight reduction is appropriate for you.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Who_is_an_intermittent_fasting_good_for\"><\/span>Who is an intermittent fasting good for?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>You may love intermittent fasting<\/strong> if you belong to at least one of the following categories <span style=\"color: #ff6600;\">[10]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>you do not have time for regular meals<\/li>\n\n\n\n<li>you don&#8217;t want to cook<\/li>\n\n\n\n<li>you have a great appetite<\/li>\n\n\n\n<li>you want to lose weight quickly and get rid of fat while maintaining muscle mass<\/li>\n\n\n\n<li>you have already tried the intermittent fasting with positive results&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Who_should_avoid_intermittent_fasting\"><\/span>Who should avoid intermittent fasting?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>IF is specifically not recommended for children, adolescents, the elderly and underweight people. <\/strong><span style=\"color: #ff6600;\">[12]<\/span> People with <strong>diabetes or heart disorders<\/strong> and those who <strong>regularly use blood pressure medicines<\/strong> should <strong>discuss their intention to start with IF with their doctor<\/strong>. <span style=\"color: #ff6600;\">[11] <\/span><\/p>\n\n\n\n<p><strong>An intermittent fasting is certainly not for everyone.<\/strong> If you are used to eating regularly, <strong>it will be difficult for you to change your regimen<\/strong> and not to eat. Conversely, <strong>if you do not regularly manage to eat breakfast<\/strong> or do not manage to dine, <strong>IF is the ideal value-added diet for you.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>What do you think about intermittent fasting?<\/strong> Will you try voluntary fasting, or do you not dare to IF? Please write us your <strong>intermittent fasting experience to the comments<\/strong>, and if you find the article interesting, <strong>support it by sharing<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-nutrition\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Intermittent fasting is a time-limited diet to reduce weight and fat while maintaining muscle mass. Also suitable for athletes.<\/p>\n","protected":false},"author":25,"featured_media":109701,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6665,7349,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-296287","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-eating-plan","9":"tag-nutrition","10":"tag-weight-loss","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A complete guide to intermittent fasting - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Intermittent fasting is a time-limited diet to reduce weight and fat while maintaining muscle mass. 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