Over the past few years, diets that involve not eating for a stretch of time have become really popular in the health and fitness scenes.
If you’re not aware of some of these plans claiming to do wonders for your health, you might need to catch up.
Just a quick search online will show you all sorts of ways to try these plans, like the 17/7, 16/8, 19/5, 22/2, 5:2, OMAD (one meal a day), or alternate day fasting.
Now, there’s another one in the mix – the 13:11 intermittent fasting plan. It’s got its unique benefits in the world of intermittent fasting.
What Is 13:11 Fasting?
Basically, with the 13/11 intermittent fasting approach, you’ve got a 13-hour fasting period followed by an 11-hour window for eating.
It’s kind of like the 16/8 fasting method, but you could think of it as a more beginner-friendly fasting routine as it has a relatively shorter fasting window.
To get a grasp on how 13/11 intermittent fasting operates, it’s essential to grasp how your body responds to eating and going without food for extended periods.
When we eat, our digestive system breaks down the food into simpler forms. This processed food moves through the digestive system, breaking down to create energy.
It’s widely known that glycogen, formed from the food we eat, serves as our primary energy source.
Any surplus glycogen gets stored in the liver, ready to be sent to different cells and organs as needed.
If there’s an excess that isn’t immediately required, it often transforms into fat and finds a home in various fat reserves. This is a key contributor to gaining weight.
13:11 Intermittent Fasting And Fat Burning.
During prolonged periods of not eating, our body faces an energy shortage. To maintain balance, it starts seeking alternative energy sources.
This is when it taps into the stored fat reserves, breaking them down to generate energy. This whole process is known as ketosis and stands out as a highly effective method for shedding fat.
The 13/11 intermittent fasting strategy aims to mimic this prolonged hunger period, essentially fooling your body into regularly entering ketosis.
Just as with any intermittent fasting routine, in the 13/11 method, you can drink water and other beverages without calories during the time you’re not eating.
In this article, I want to give you a thorough guide to the 13/11 intermittent fasting plan.
Keep reading as I explain the science behind this popular fasting method and share evidence-based benefits related to it.
Is A 13 11 Fast Effective? What Are The Expected Results And Benefits?
Curious about the effectiveness of a 13/11 fasting routine? Well, rest assured that this type of intermittent fasting can indeed bring positive results for various reasons.
While the 13:11 fasting method has a shorter fasting window, your body still gets a chance to tap into stored fat as a fuel source, supporting weight loss and contributing to a healthier body composition.
Yes, it may not lead to as profound a state of ketosis as longer fasting windows, but it remains beginner-friendly and can offer benefits such as increased energy levels, improved mental clarity, and an overall sense of well-being.
What stands out with the 13/11 intermittent fasting approach is its suitability for beginners. Without an extended fasting period, it can be an accessible and sustainable option for those new to intermittent fasting.
Moreover, this method can help with improved insulin sensitivity, aiding in the regulation of insulin levels. This aspect can contribute to better metabolic health.
Results can vary based on factors like overall health, dietary choices, and physical activity levels.
In general, anticipate positive outcomes including weight management, enhanced energy, mental clarity, and a feeling of well-being.
Now, let’s explore how to kickstart your journey with the 13/11 intermittent fasting method.
How To Get Started With 13:11 Intermittent Fasting.
Here’s an easy guide and plan to help you ease into 13/11 intermittent fasting:
- Pick your fasting and eating times:
Decide on a 13-hour fasting window followed by an 11-hour eating window. Choose a timeframe that suits your daily routine.
You should also decide on how many days a week you will be fasting.
For example, you might start fasting at 7:00 PM and break your fast at 8:00 AM the next day, resuming fasting at 7:00 PM. - Prepare a meal plan:
Prioritize well-balanced meals during your 11-hour eating window, ensuring they provide essential nutrition.
Include a variety of whole foods like lean proteins, healthy fats, fruits, vegetables, and whole grains.
If you’re willing, you can even combine intermittent fasting with a keto approach. - Begin fasting and track your progress:
Keep an eye on your energy levels, hunger patterns, and any changes in weight as you start your intermittent fasting journey.
The 13/11 method is particularly beginner-friendly, making it a great option for those new to intermittent fasting.
If you’re looking for other advanced approaches, consider exploring the 15:9, 17:7, 19:5, or 22:2 intermittent fasting methods. They offer different eating and fasting windows, providing flexibility based on your preferences and lifestyle.
Summary.
The 13:11 intermittent fasting approach means you fast for 13 hours daily and eat all your meals within an 11-hour window.
During the fasting period, your body goes through different stages and changes.
This method can bring various benefits like weight loss, improved body composition, increased energy levels, clearer thinking, and better insulin sensitivity.
What’s great about the 13:11 fasting is that it’s beginner-friendly, not requiring an extended fasting period.
To start, pick your fasting and eating windows, plan balanced meals, and keep track of your progress.
