1.) Start slow, you can start with something as short as 12hrs fasting (sleeping time counts) and just add an hour to that every week or two. Personally I added an hour as I get used to it. 14 hour fast and still not hungry yet? I'll add an hour to it this week. Now I generally just eat one meal per day unless I'm very active. 16hours fasting, 8 hours feeding window is the most common spot for people to stop.
2.) This is exactly why people who do intermittent fasting are often eating keto, which is a low carb, moderate protein, high fat diet. Carbs spike your blood sugar. Then it comes crashing down and puts you in a relative "low", so your body craves more of that quick energy and boom you are hungry/want carbs again.
Fats and proteins on the other hand give you a more stable energy level by not spiking your blood sugar as much. You stay full. The reason for only moderate protein is because excess protein is also turned into glucose through gluconeogenesis.
For the record my boyfriend is a black hole when it comes to food. He's fairly muscular and active so he gets hungry pretty quickly. But if he eats keto macros he can handle 1 meal a day too. He actually gets a bit sick eating carb heavy meals now.
I've seen people do it without doing keto and still get weight loss success, but a LCHF diet of some sort is the most common diet I see. Also the article mentions specifically keto diet linked to longevity.
Read through the sidebar info on the keto reddit if you want an idea of where to start.
Yeah, came here to echo the idea that fasting is MUCH easier on a low carb diet. If you start reading about keto, you'll probably see the classic macro ratio of 75% fat, 20% protein, 5% carbohydrate – sometimes even higher percentage from fat.
My advice is that starting out, I wouldn't get too hung up on the ratio. It's actually pretty hard to get 75% of calories from fat. IMO, the important part is to limit the carbs. If you're hitting something like 60% fat, 30% protein, 10% good carbs (mostly green veggies, maybe some berries), you'll still see most of the keto benefits in terms of fewer mood swings and cravings, ability to fast more easily, etc.
Healthy eating is one of those areas where a lot of people (myself included) let perfect become the enemy of good. Even moderate low-carb, just eating cutting out sweets and starches, can be enough for a lot of people to see waistline and mood stability improvements.
2.) This is exactly why people who do intermittent fasting are often eating keto, which is a low carb, moderate protein, high fat diet. Carbs spike your blood sugar. Then it comes crashing down and puts you in a relative "low", so your body craves more of that quick energy and boom you are hungry/want carbs again.
Fats and proteins on the other hand give you a more stable energy level by not spiking your blood sugar as much. You stay full. The reason for only moderate protein is because excess protein is also turned into glucose through gluconeogenesis.
For the record my boyfriend is a black hole when it comes to food. He's fairly muscular and active so he gets hungry pretty quickly. But if he eats keto macros he can handle 1 meal a day too. He actually gets a bit sick eating carb heavy meals now.
I've seen people do it without doing keto and still get weight loss success, but a LCHF diet of some sort is the most common diet I see. Also the article mentions specifically keto diet linked to longevity.
Read through the sidebar info on the keto reddit if you want an idea of where to start.