What is intermittent fasting? Learn the basics, including intermittent fasting benefits, and get a printable intermittent fasting schedule below!
Are you looking to get healthier? There are a lot of different things you could try—from simply adding more exercise to your routine to full-blown fad diets. And of course, there’s a lot in-between! One popular option that you should explore is intermittent fasting for weight loss and overall health.
What is Intermittent Fasting?
Not familiar with the concept of intermittent fasting? You’re in the right place! Intermittent fasting (also known simply as IF) is often lumped in with other diets, but technically speaking, it isn’t a diet at all. Rather, intermittent fasting is an eating pattern!
In other words, it doesn’t specify which foods you should eat but merely when you should eat them.
So if you’re asked “what is intermittent fasting,” the simplest way to explain it is probably to say that it’s eating only at specified times.
If you’re wondering how does intermittent fasting work, that gets a bit more complicated. If you’re using the intermittent fasting schedule in an attempt to shed some pesky pounds, the answer is twofold (maybe more). For one, you’re simply eating less, and the reduction in caloric intake should lead to weight loss, assuming you’re making healthy choices when you are eating. Second, intermittent fasting for women and men impacts the hormone levels in your body, which can facilitate weight loss.
Intermittent Fasting Benefits
Intermittent fasting for weight loss is one of the biggest draws to this eating pattern; however, weight loss isn’t the only benefit you can expect. Although, if you’re wondering does intermittent fasting work for weight loss, the answer appears to be “yes.” A 2014 review study found that “this eating pattern can cause 3–8% weight loss over 3–24 weeks, which is a significant amount, compared to most weight loss studies.”
According to John Hopkins other intermittent fasting benefits include improved:
- Blood pressure.
- Resting heart rates.
- Physical performance (without loss of muscle mass).
- Tissue health.
Does Intermittent Fasting Work?
And if you’re wondering “does intermittent fasting work … like really work?” there are plenty of studies and success stories online to back up those claims. However, you should consult with your physician before starting a new diet, eating pattern, or fitness regimen! Everyone is different, especially when you’re considering intermittent fasting for women versus men, and you can’t expect to achieve exactly the same results as so-and-so online. 🙂
What I like about intermittent fasting for weight loss or any of the other health benefits listed above is that it’s so darn easy to get started! You don’t have to buy any special equipment or ingredients. You simply stop eating for certain periods of time. In fact, when you think about how does intermittent fasting work, it could actually save you money!
How to Intermittent Fast
There are a lot of different ways how to intermittent fast, but the simplest for newbies (and probably the most popular overall) is the intermittent fasting 16/8 method. With the intermittent fasting 16/8 method you fast for 16 hours of the day. (In other words, you eat all of your food within an 8 hour window.)
In addition to the intermittent fasting 16/8 method, there’s the 5:2 method where two nonconsecutive days of the week you only eat 500 to 600 calories, which is the equivalent of approximately one meal. There is also the stop-eat-stop method, which is simply fasting for 24 hours at a stretch. This last option for how to intermittent fast can be challenging when you first start and is likely a method that is better worked up to. 🙂
Intermittent Fasting Schedule
Now that you know what is intermittent fasting, the intermittent fasting benefits, and a smidge more about how does intermittent fasting work, let’s dive deeper into how to intermittent fast for weight loss or any of the other benefits mentioned above. In theory, it’s as simple as stopping eating during certain periods of the day. However, especially, when you’re first getting started, it can be harder than it sounds.
You may find that you need a little extra motivation or even help tracking when you’re supposed to eat versus when you’re supposed to fast. This printable intermittent fasting schedule can help you keep track of your new eating pattern! (And if it’s motivation you want, be sure to check out the health and fitness journal later in this post.)
This intermittent fasting schedule is quite flexible. You can use it with the intermittent fasting 16/8 method or any of the other methods out there. You can either just color block out time slots when you’re supposed to eat or actually meal plan a bit and write down what you’ll eat or the calories associated with the food during your feeding periods. Writing down actual foods and calories on the intermittent fasting schedule can be especially helpful if you’re utilizing the 5:2 method.
Health and Fitness Journal
The printable intermittent fasting schedule is part of a full fitness journal in the shop. These fitness journal template printables contains everything you need to take control of your health and make positive changes! (Okay, it doesn’t include a positive mindset, but hopefully some of the resources in the journal will help you achieve that as well. 🙂 ) the fitness journal also includes:
- Printable Inspiring Fitness Motivation Quotes
- Fitness Goals Printable
- Inspirational Fitness Quotes Printables
- Weight Loss Plan
- Fitness Tracker Printable
- Fitness and Nutrition Printable
- Body Measurement Chart Printable