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7 min read
There are multiple types of fasting schedules. The most popular are:
The 16:8: Sixteen hours of fasting followed by an eight-hour eating window
The 5:2: Five days of normal eating and two days of calorie restriction
Alternate day fasting: One 24 hour day with calorie restriction, followed by a day with normal, healthy, eating patterns
Better regulation of blood sugar levels:During a fast, insulin sensitivity is heightened. This is a useful benefit for those who have type 2 diabetes and those at risk for it.
Decreased levels of inflammation
Weight loss
Improved digestion
Better mental clarity and energy
Alzheimer’s prevention
Increased metabolism
Muscle growth
Lowered blood pressure
Reduced risk of heart disease
Take our quiz and find which supplements your body is craving.
Stay hydrated: This is the golden rule of fasting. Not only is going without water harmful to your health, but it will make your energy levels plummet and the minutes will drag by. Try these drinks to stay hydrated and shake up your "drink menu" on fasting days.
Rest and relax: Plan your workout schedule around fasting, don't try to do too much at once. You can easily become dehydrated, lightheaded, and exhausted after a fasted workout if you're not used to it. Don't ask too much of your body during fasting days, keep it light. Try yoga and walking to stay active so you won’t crash or need to break your fast.
Eat high-volume food:If you're following an intermittent fasting plan that allows food consumption on fasting days (like the 5:2 method) aim to eat high-volume, low-calorie, nutrient-dense foods, or foods that "take up a lot of space" and help you to feel full. High-volume, low-cal foods include leafy greens, broccoli, melon, apples, oatmeal, air-popped popcorn, brown rice, beans, eggs, and fish.
Increase the taste: Every calorie counts when you're fasting, so enjoy them! Eating healthy yet flavorful foods you love during the eating periods of your fast can help give you the mental push you need to go on. Try eating the foods mentioned above and go heavy on the spices! Healthy, filling food doesn't have to be bland.
Sprinkle in some supplements:Supplements can help ensure you're feeding your body nutritionally without adding in extra calories or throwing off your fast. If you have specific dietary needs, meet with a doctor or registered dietitian before you begin your fast to see what supplements you should add during and after fasting days. Electrolytes including potassium, sodium, magnesium and zinc are extremely important during a fast. Protein supplements can also be taken to help you feel full throughout the day without adding excessive calories.
Window:It has everything you need to get started! With helpful reminders and suggestions, weight tracking tools and more, this is a must-have app for IF newbies.
Fastic: Fastic keeps you on track and alerts you of what's going on with your body all throughout your fast.
Zero: Fasting & Health Tracker:Zero gives you personalized insights into how to maximize your fast and helps you to "troubleshoot" when you're feeling sluggish, or struggling to make it to the finish line.
BodyFast Intermittent Fasting: BodyFast gives you a new personalized plan every week to help you progress and grow stronger and healthier with every fast!
Fastient: Mobile, desktop - it does it all! Fastient lets you access your personal data and compiles it into easy to read graphs that you can view on the go or at your desk.
During a fast, our bodies do not have access to glucose for energy
When insulin levels are low, the body starts to use other sources of energy such as lactate, amino acids, and fat
Usually, after about 12 hours, your body enters partial ketosis, the beginning of the fat-burning "journey"
Once you hit the 16 or 18-hour marker, your body should be in full ketosis and your fat stores will become your body's primary source of energy
When you start approaching the 24-hour mark, you enter a phase of cellular recycling called “autophagy”
The best way to track your fasting experience is to use a fasting app on your mobile device
1. https://www.healthline.com/nutrition/stages-of-fasting#1.-Fed-stat
2. https://www.healthline.com/nutrition/fasting-benefits#TOC_TITLE_HDR_10
3. https://lifeapps.io/fasting/the-5-stages-of-intermittent-fasting/
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With so many new diet trends popping up every year, it's no wonder so many people are left feeling confused about what they should actually be eating. From keto to paleo, intermittent fasting to juice cleanses, each new fad promises to be the solution to all of our dietary woes. But as with any trend, the hype eventually dies down and we're left wondering: did it really work? In this article, we're going to take a closer look at five hot diet trends that grabbed headlines over the past few years and explore where they are now. From their origins to their effectiveness, we'll debunk the myths and give you the truth about these popular diets. So let's dive in and separate fact from fiction when it comes to our eating habits.