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How it Works

What does intermittent fasting do to your body exactly? 

 

  • Your body can enter ketosis, in which it’s more apt to use body fat for energy.

 

 

 

  • Human growth increases, sometimes almost by five-fold which is good for both weight loss and muscle gain. 

 

 

 

Related: The Keto Diet: Is it Right for You?

 

Benefits

  • Intermittent fasting automatically reduces calorie intake and changes your body’s hormones to facilitate weight loss. Additionally, it may also increase your metabolic rate by 3.6-14%. One study found that 3-8% of body weight was lost over a 3-24 day period while intermittent fasting, as well as a 4-7% reduction in waist circumference. In comparison to standard calorie restriction, another study found that there is less muscle loss during intermittent fasting. 

 

  • Fasting increases insulin sensitivity which can lower blood sugars by 3-6% and fasting insulin levels which can help protect against type 2 diabetes.

 

  • Fasting can help reduce bad cholesterol levels and improve general heart health.

 

  • Increase the brain hormone BDNF which can increase the growth of new cells and may help to protect against diseases like Alzheimer’s. 

 

  • You could live longer. Studies have found that rats that fasted lived on average 36-83% longer than those that didn’t.

 

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How to Fast Safely

Now, before you start fasting, there are some things to consider to ensure that you’re doing it safely. 

 

  • Start by keeping your fasting sessions short and perhaps start with a 5:2 method or by eating small amounts on fasting days. 

 

  • Don’t break fasts with big meals. Not only will you feel awful, bloated and tired but bingeing on non-fast days will cancel out any weight loss progress from the fasting days. 

 

  • Stay hydrated. As we get 20-30% of hydration from the food we eat on normal basis, it’s essential to drink a lot of water even while fasting. 

 

  • Fasting can be difficult so find an activity to help keep your mind busy like walking or meditation. If you’re fasting for Yom Kippur or Ramadan fasts, take part in some of the traditional activities on that day and get involved with the community. (Be conscious however of your hydration and energy if spending time in the sun).

 

  • Stop fasting if you feel unwell/faint.

 

  • If you are active or in training, don’t plan for heavy training on fasting days. 

 

  • Eat enough protein and whole foods on your non-fasting days.

 

 

While fasting is generally considered safe (up to a point) it isn’t for everyone, especially not for those who have history of eating disorders, have medical conditions like diabetes, are pregnant, breastfeeding, or are trying to get pregnant, have a history of amenorrhea, or those with low blood pressure. Please check with your general practitioner before starting an intermittent fasting plan.  

 

How do you approach fasting? Leave a comment below and let us know! 

 

 THE BEGINNERS GUIDE TO INTERMITTENT FASTING

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If you live in Israel, you’re likely familiar with the concept of fasting as every year during Yom Kippur the city shuts down with many observing the 25-hour fast. Regardless of your religious beliefs, you may have been interested in fasting for cultural reasons or perhaps for health or weight loss. Here’s all you need to know about fasting and how to prepare and do it safely. Intermittent fasting might not be appropriate for you so always check with your general practitioner before starting.

 

What is Intermittent Fasting?

Intermittent fasting is not a diet but rather a dieting pattern, as well as a common practice in many religions. It involves abstaining partially or completely from food for a set amount of time. So rather than specifying what foods to eat, like a diet, intermittent fasting just determines when you can eat. 

 

Different Types

Outside of religious fasting (where usually religious traditions or superstitions dictate the duration of a fast), there is no single way to fast but here are few popular methods: 

 

  • 16/8 method – This method involves skipping breakfast and restricting your daily eating period to only 8-hours. For example, eating from 12-8pm only and then fasting for the remainder of the day.  

 

  • 24-hour method – This method involves abstaining from food for a full 24 hours and then resuming eating the next day and alternating between the two.

 

  • 5/2 method – This method involves restricting calorie intake to 500-600 calories for two non-consecutive days of the week and then resuming eating as normal for the remainder.

 

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TRAINING LOCATIONS

Isractive is based in the 'Old North" of Tel Aviv. Private training sessions usually take place at Kolnoa Peer Fitness Club, occasionally in private workout facilities, and when appropriate out in the field (park). Remote, "virtual" or video sessions are also available.

For accurate group session and run club locations refer to the published timetable and booking app. 

Phone:  +972 (0) 54 295 1511

eMail:     info@isractive.net