Among the various intermittent fasting approaches, one gaining popularity is the 21/3 method.
This article is a detailed guide on 21/3 intermittent fasting, covering its fundamentals, starting steps, recommended foods for your eating window, the positive effects on health, expected results, and more.
By the end, you’ll have a thorough understanding of all the essential aspects of this trending dietary practice.
To start with…
What Is 21:3 Intermittent Fasting?
The 21/3 fasting method is an intermittent fasting routine where you fast for 21 hours each day and then enjoy a 3-hour eating window.
Throughout the fasting stretch, you are supposed to steer clear of any calorie-containing food or drink.
Hydration, however, is essential, so you are free to drink water, coffee, and other non-caloric beverages during your eating window.
It’s crucial to understand that intermittent fasting isn’t a diet per se; rather, it’s an eating pattern.
Therefore, even with the 21/3 approach, you should aim for a wholesome and well-balanced diet during your designated eating windows.
I have to mention, 21:3 intermittent fasting has a long fasting window and it might not be well suited for you if you are just getting started with intermittent fasting.
If you are only getting started, you will be better off opting for fasting methods with longer eating windows, like the 13:11 fasting, and then gradually adjusting.
How To Get Started With Intermittent Fasting 21 3.
Here’s a step-by-step guide to help you get started with 17/7 intermittent fasting:
- Plan your fasting and feasting times.
As mentioned earlier, following the 21/3 routine means fasting for 21 hours and enjoying a 3-hour eating window.
Determine the periods for fasting and eating that suit your daily routine, ensuring they fit seamlessly into your lifestyle for effortless adherence. - Organize your meals strategically.
Strategically planning your meals becomes key when embracing the 21/3 intermittent fasting routine. You can choose to either have only one meal within the 3-hour eating window or 2.
Remember to incorporate a variety of nutrient-rich foods.
Lean proteins, such as chicken or tofu, provide essential amino acids, while healthy fats from avocados or nuts contribute to sustained energy. Don’t forget fruits and vegetables for vitamins, minerals, and antioxidants.
This approach not only supports your fasting goals but also ensures that your body receives the necessary nutrients to thrive. - Start fasting and monitoring your progress.
It’s crucial to monitor your journey to ensure you’re on the right track and to recognize when adjustments are needed.
Notice any shifts in energy levels, hunger cues, and weight then make the necessary adjustments.
What Happens During The 21-Hour Fasting Window.
Because it’s a bit longer than the more commonly known 18-hour fasting approach, a 21-hour fast holds its unique advantages.
Over these 21 hours, your body experiences distinct stages.
The fed state initiates within the first 1-3 hours post-meal, focusing on nutrient digestion and absorption.
You then transition into the early fasting phase around 3-4 hours after eating, and blood sugar levels gradually drop, accompanied by a reduction in insulin secretion. Your body starts converting stored glycogen into glucose for energy.
As you approach the 21st hour and depending on your activity level and metabolism, your body shifts to burning fat for energy once glycogen stores are depleted.
To maximize the benefits of this fasting window you should increase physical activity and avoid calorie intake.
What Are The Benefits Of 21:3 Intermittent Fasting?
The 21-hour fasting method can bring about various benefits.
In terms of weight management, the 21/3 method operates by encouraging caloric restriction, refining insulin sensitivity, and utilizing stored fat for energy.
Also, this fasting pattern has a positive impact on mental clarity and focus.
Through mechanisms such as stabilized blood sugar levels, enhanced autophagy, and the generation of brain-boosting ketones, it contributes to reduced inflammation, improved sleep, and other psychological benefits.
In terms of cellular health, the 21/3 approach facilitates rejuvenation.
It allows the body to enter a state of autophagy during the fasting period which promotes the removal of damaged cells and components, recycling them for energy, and repairing cellular structures.
The 21/3 fasting regimen can also lead to increased energy levels.
By optimizing insulin sensitivity and prompting the body to efficiently utilize stored energy, this method results in a more stable and sustained release of energy throughout the day. It effectively mitigates the energy spikes and crashes associated with frequent eating.
Summary.
In a nutshell, the 21/3 intermittent fasting method has become quite popular for its health benefits which include shedding pounds, better insulin sensitivity, and a lowered risk of chronic illnesses.
It involves fasting for 21 hours each day and then enjoying a 3-hour eating window.
Just stick to a good, balanced diet during your three-hour eating window and stay faithful to your fasting plan by avoiding calorie intake during your fasting window—you’ll likely notice substantial improvements in your overall health and feeling of wellness.
To kick off your 21/3 intermittent fasting adventure, start by choosing fasting and eating timeframes that suit your daily routine
Once you’ve got that sorted, start your fasting routine.
Remember, patience is key, so stick with it, and maintain a steady approach.
