Intermittent Fasting: There are a huge number of fasting techniques. Some of them have been scientifically proven to be effective for health, while others remain the lot of individual enthusiasts. What category does intermittent fasting fall into? Is it dangerous or not? What effect will it have on the male body? Is Intermittent Fasting For Any Man? The answers to these questions are in our material.
There are contraindications, it is necessary to consult a specialist (doctor).
Last Updated: January 20, 2022 (A few hours ago…)
Intermittent fasting – what is it?
The intermittent fasting system could be one of the many diets that exist today, if not for one thing. In 2016, the author of the Intermittent Fasting technique, Japanese scientist Yoshinori Osumi, was awarded the Nobel Prize in Medicine. The award was given for the scientific evidence that fasting not only helps in the fight against excess weight, but also has a beneficial effect on the health of the body.
It should be noted right away that intermittent fasting is a scientifically sound practice, it cannot be put on a par with the unscientific concepts that are often combined under the general name “curative fasting”.
Intermittent fasting, or intermittent fasting (from the English Intermittent fasting), is often called simply – fasting. This nutritional strategy involves strict planning of eating and avoiding meals. The concept of intermittent fasting provides for periods of food intake without any restrictions to achieve a beneficial physiological effect on the body.
In 2019, the American Heart Association reached a conclusion published in the New England Journal of Medicine.1 , indicating the following positive effects of the interval diet:
- reduction in excess body weight
- pressure drop
- reduction of inflammatory processes
- reducing the risk of cardiometabolic diseases
Some scientists have been able to prove that intermittent fasting has a beneficial effect on the level of insulin in the blood.2 . Abroad, and in our country, a scientifically based diet is becoming more popular day by day. Separately, it should be said about the benefits of such a diet for men.3.
Scientists are convinced that fasting not only burns excess weight, but also makes our muscles stronger. The same experts argue that the interval diet is useful for everyone who is engaged in bodybuilding or intense sports, and there are many of them among men. Separately, it should be said that intermittent fasting is the prevention of Alzheimer’s disease.
Contraindications and precautions
Before proceeding directly to the rules of intermittent fasting, it is worth considering the existing contraindications that are relevant not only for men, but also for women. It is important to know that using the fasting system is contraindicated:
- people with underweight (rickets, anorexia)
- with type I and II diabetes
- with diseases of the thyroid gland
- for problems with the cardiovascular system
- in case of oncology
- for pulmonary diseases, including tuberculosis
- for violations in the liver and kidneys
- after recent surgeries
- during pregnancy
The interval diet should be abandoned by those who have not reached the age of majority. In addition, for colds, the interval diet should also be abandoned. Remember that intermittent fasting is a scientifically based diet.
There is no place for accidents, the result from the system can be obtained if you strictly adhere to the concept outlined in it. Before you start fasting on the interval system, check yourself for contraindications, consult your doctor.
Intermittent fasting rules
Fasting uses several dietary patterns. In the absence of contraindications, it is appropriate to use the one that suits you best. There are several systems that are denoted by numbers, for example 16/8 or 20/4. The first number is the time of refusal to eat, the second is the “food window” during which you can eat.
Consider the most famous interval eating patterns for men. For those who are just trying to accustom themselves to fasting, the 14/10 system will be ideal, since it will not be difficult for a person to do 14 hours without food. The scheme itself is very simple: if you have breakfast at 8:00, then your dinner will be held at 18:00. Thus, you just refuse to eat after 6 pm. Not that hard, right?
The 16/8 pattern is a little more complex. We will consider it separately.
The 20/4 system is for those familiar with fasting for a long time. Twenty hours a day you go without food, the “food window” is 4 hours, as a rule, it falls between 14:00 and 18:00. This scheme is suitable for those who do not like to have breakfast in the morning. During the “food window” you have time to have lunch and dinner.
Your task during the “food window” is to saturate the body with energy as much as possible. But it is also impossible to consume food immensely. In order to lose weight during intermittent fasting, during the “food window” you need to eat enough to provide the amount of calories necessary for the normal functioning of the body. This can be done using a simple formula – [20 kcal + activity level] * weight.
Activity level is measured on a scale from zero to five. That is, if you do not plan to leave your apartment today, you should not eat everything in huge quantities during the “food window”, otherwise what you eat will be deposited as excess weight.
Intermittent fasting scheme for men 16/8
Let’s take a closer look at 16/8 intermittent fasting for men. When done right and wisely, the 16/8 fasting pattern can help you shed excess weight.
First, choose a fasting and eating time for yourself. Here you have the right to focus on your preferences, there are no restrictions. If you find it difficult to refuse breakfast, then the “food window” should be done between 8:00 and 16:00. You cannot eat after 16:00, the next meal is only in the morning of the next day. During the food window, you decide how much and when to eat. You can eat a full meal once, or you can have several snacks. It is better to eat two or three times during the “window”, in small portions. This will help stabilize your blood sugar levels and make hunger control easier.
You should give up fast food: such products do not provide the necessary energy, but only inflame the appetite. The diet should contain a lot of protein foods, dairy products, vegetables and fruits. If you are serious about exercising, then you should include slow carbohydrates in your diet. Protein shakes are allowed for those involved in bodybuilding or other strength sports. There is an opinion that training should be carried out on an empty stomach, so you can burn more kilocalories, but there is no confirmation of this fact.
It is important to listen to your body and choose the timing of the “food windows” based on how you feel. Do not forget about the formula for calculating kilocalories. You shouldn’t overeat, especially if your goal is to lose weight with intermittent fasting. It is important to consume enough water, this is about 1.5-2 liters per day. Unlike other fasting methods, fasting allows you to drink unsweetened tea and coffee. It is worth noting that the 16/8 intermittent fasting scheme is ideal for busy men, in terms of effectiveness in the fight against excess weight, this scheme is in no way inferior to fasting according to the 20/4 program.
Intermittent fasting according to the 20/4 system should be used by men after the body has easily adapted to the previous scheme.
All other schemes of intermittent fasting for men differ only in the duration of the “windows”. When using other programs, the power plan will not change.
Preparing for Intermittent Fasting
Whichever intermittent fasting scheme you choose, you should remember a few simple training rules that will help you in the fight against excess weight.
- Two weeks before you start eating on an interval scheme, you should avoid foods that take more than three hours to digest. These include, for example, eggplant, sauerkraut, pickles, buckwheat and lamb.
- From the first day of preparation, we include fresh fruits and vegetables in the diet. Remember the first point. Check how quickly vegetables and fruits are absorbed.
- Prepare yourself for the fact that for effective weight loss in the diet should be a lot of fiber, select foods high in fiber in advance. Look at the recipes, choose those dishes that you want to eat during the “food window”.
Do you need motivation to start fasting? Perhaps only at first. Check out stories and testimonials online, and chat with those who have tried fasting their own experience. It will help you, strengthen your faith in yourself. Do not despair if you lost your temper: this has happened to hundreds of people before you and will happen to hundreds after. Much more important is whether we learn a lesson for ourselves, whether we can find the strength to try again.
Intermittent fasting menus and foods
As we wrote earlier, intermittent fasting requires a lot of protein, especially for those who play sports. The diet should be balanced, which means it should also include fats and carbohydrates.
On sports days, you can eat nuts, avocados, flaxseeds, cold-pressed oils, wholemeal breads, cereals, legumes, and high-fiber vegetables such as carrots and cabbage.
On rest days, eat foods that are low in carbohydrates and choose brown rice as a side dish. Eat more fruits and vegetables.
Way out of fasting
As such, there is no way out of intermittent fasting. The main thing is not to overeat during the “food window”, to give up fast food and unhealthy snacks.
Everyone determines the duration of intermittent fasting for himself. The first results will become noticeable in a few months, you should not expect a flat stomach in a week. We must not forget about regular exercise, together with a diet, they can accelerate the achievement of the desired result.
Someone adheres to an interval eating regimen for several months, and someone goes on a hunger strike for several years. It is important to monitor the state of the body, undergo preventive examinations, take tests, and then fasting will only benefit your body.