This document discusses different types of intermittent fasting, including 24-hour, 16-hour, and 20-hour fasts. It explains that intermittent fasting involves alternating between periods of fasting and non-fasting in order to create a calorie deficit and promote weight loss. Some benefits mentioned include giving the body time to rid itself of toxins and repair tissues. However, the document also notes potential side effects like feeling sick or lightheaded during a fast.

2. What Is Fasting?
 Fasting is when you either abstain from certain foods,
drinks or all foods and drinks.
 Intermittent fasting is basically a type of eating pattern. It
alternates between prolonged periods of fasting (not
eating, drinking) and periods of non-fasting.

3. Why People Fast?
 Spiritual
 A cause
 To lose weight
 Before a medical procedure
 Detox (cleanse the body)

4. Fasting Creates a Caloric Deficit
 Calories ~ the energy from food
To lose weight you need to create a caloric deficit.
This means you burn more calories than you consume.
Burn calories (exercise) or eat less calories (fasting)
However...hunger can set in then...

5.  You eat everything in sight and destroy all the positive
effects of intermittent fasting.
 You don’t need to lose fat and drive yourself crazy in
the process
 Fast smart by knowing the types and which one works
for you

6. Three Types Of Intermittent Fasts
 Fast for 24 hours
 Fast for 16 hours
 Fast for 20 hours
 You can also vary these fasts with respect to time and
eating and drinking patterns.

7. 24 Hours
 Fast for 24 hours once or twice a week. If your last
meal is at 6 pm Monday then your next meal will be at
6 pm Tuesday.
 Some people may do this fast without eating or
drinking anything. Others may drink water.
 There is the temptation to overeat once the fast is over.
Instead have some soup, a smoothie or some tea for
your first meal.

8. 16 Hours
 Daily up to 16 hours. Men fast for 16 hours and
women 14 hours. This is like skipping breakfast. If you
are a man and your last meal is at 7 pm then your next
meal is 11 am. If you are a woman then 9 am.
 This fast is easier to maintain. You only miss breakfast.
It provides a great start for beginners.

9. 20 Hours
 The 20 hour fast where you have one large meal in
the night. During the day you can have fruit,
vegetable, or nuts. Try and keep your consumption to
natural foods.
 Even though you will not be having a full meal don’t
snack to become full. Keep your portions fist size.
 You don’t have to worry about preparing meals as your
foods are from natural sources.

10. Benefits Of Intermittent Fasting
 Your body spends less time and resources on digesting
food.
 The body now has time to rid itself of toxins and
repair and rebuild tissues.
 Fasting with regular exercise normalizes insulin
sensitivity. In other words insulin is able to effectively
deliver energy to your cells.
 Promotes fat loss. Your body uses glycogen (stored
energy) after 6 to 8 hours. When this is used up it will
turn to energy stored in fat cells.

11. Caution
 You may feel sick, or light headed. This is a result of a
drop in blood pressure and your body’s struggle to
produce energy. If this persists you may need to drink
some tea or juice.
 Muscle breakdown, weakened immune system and
lack of nutrients from food.
 Your body goes into conservation mode burning
calories more slowly. Consequently, when you start
eating again it’s easy to gain weight.

12. Conclusion
 Along with fasting you should eat healthy. Your diet
should include fruits, vegetables, lean proteins and
healthy fats. This along with regular physical activity
will help you to maintain a good weight.
 Know what you will eat after the fast. This will help
you make intentional healthy choices.
 If you would like to attempt a fast but you are not sure
consult your physician.