Micro fasting is another type of fasting lifestyle that you may want to embrace. Despite its growing popularity, the practice is nothing new. The Fasting Cure, in which In fact, in 1911 Upton Sinclair wrote about this ,entitled he advocated this very approach.
Micro-fasting is mostly for people who want to dabble in fasting more frequently, but not so intensively at any one time. Hence, micro fasting serves as a general introduction to the world of intermittent fasting. Micro-fasting isn’t too demanding, so to speak.
Micro-fasting, like the Warrior Diet, restricts the amount of time that you’re allowed to eat in a day. What makes micro-fasting unique is that it’s shorter lived than regular fasting with more frequent bouts of fasting, usually lasting anywhere from 12 to 20 hours, and practiced multiple times a week, if not every day. For example, the most common approach to micro-fasting restricts your eating to an eight-hour window, which leaves you with a 16-hour fasting period. In other words, it’s 8 hours on and 16 hours off.
Micro-fasting is very good for you, because it produces all the same tremendous health benefits to be had from intermittent fasting, but it does so in a more lenient manner because the fasting periods aren’t so extensive.
This chapter helps make that introduction a bit easier by discussing the ins and the outs of micro-fasting to help you decide if this approach is a good fit for you. Although several different variations of fasting exist, including micro fasting, no one fasting practice is better than another. The best fasting practice is the one that works for you and your lifestyle.
Micro Diet Plan Pros and Cons
Just like all the other fasting practices available to you, micro-fasting also has its pros and cons. The good news: Most people find micro fasting the most user friendly of all the fasting practices, even more so than the 5:2 diet plan.
Here are the most prominent pros of micro fasting:
- Shorter fasting periods may make it easier. For people who simply aren’t ready to tackle a full 24-hour fast, or perhaps just don’t want to, micro-fasting has greater appeal, because the fasting period lasts only up to 16 This shorter fasting period makes the whole business of fasting much easier, or at the very least, much more accessible to the newcomer.
- More frequent bouts may be more Another advantage of micro-fasting is that you perform the activity more frequently than you would if you were following the full 24-hour fasting protocol. Fasting isn’t always a more-is-better activity. If that were true, then why not fast indefinitely? Oh yeah, because you would die. Obviously, you need a delicate balance between eating and not eating for optimum health. But fasting more frequently, not necessarily for longer periods, may very well be enormously beneficial. With micro-fasting, you can practice it every day of the week if you want. You can reasonably deduce that the more often you micro fast, the more often you reap the benefits of micro-fasting, which perhaps makes micro-fasting a more effective approach. Although scientists haven’t conducted any comparative studies on the various modalities of fasting, we’re willing to bet that the benefits are greater for more frequent fasting, up to a point.
- You can time your Micro fasting lends itself uniquely to fasted exercise. In other words, you can time your workouts at the end of your micro-fasting period to boost the positive effects from exercise. When timed right, micro-fasting can greatly enhance the effects of your exercise, which is more difficult to do with some of the other methods in this site.
- It’s more You can perform micro-fasting every day, but you don’t have to perform it every day, which means it lends itself well to people who seek flexibility, because you may pick and choose the days that you practice micro-fasting. You can start out micro fasting two to three days to produce tremendous results. Even better, you can spread out these days a week throughout the week depending on what works best for you, which means you can micro fast a few days in a row, every other day, or in clusters, whatever fits into your schedule.
- You can enjoy social With micro-fasting, you really only give up breakfast, which means you don’t have to forfeit what many people commonly refer to as the most social meal of the day dinner. Some people have trouble with intermittent fasting because they feel they’re unable to socialize if they’re not eating. Although we don’t think the whole not being able to socialize thing is necessarily true, we recognize that it’s a problem for some people, and for them, micro fasting may very well be the best solution.
And here are a few of the cons to micro fasting:
- Shorter fasting periods may be less Studies have shown that the majority of benefits to be had from intermittent fasting occur within the first 12 to 16 hours of a fast. So although micro-fasting is shorter lived than some of the other fasting practices that we mention in this book, you can still reap the same rewards. You just won’t reap as many of those benefits at any one time. Evidence suggests that a person can receive marginal benefits when prolonging a fast from 24 to 32 hours. These benefits are simply more of what you’re already getting, such as increased lipolysis (fat burning) and natural growth hormone.
- More frequent bouts may make micro fasting more Fasting more frequently, even for shorter periods of time, may be more challenging to some people than fasting just once or twice a week for a full 24 hours. It ultimately depends on the individual and his or her particular preferences. When working with our clients and patients, we have found the majority seem to prefer the convenience of micro-fasting, but some clients still find it easier to opt instead to fast for 24 hours once or twice a week.
- You don’t eat The most important aspect to micro-fasting, and perhaps the most controversial, is the regular omission of breakfast, because your eating window occurs later in the day so that you can ride the fasting wave while you sleep. When micro fasting, you can expect to fast through the morning hours and maybe a little bit of the early afternoon.
Breakfast often plays an important social function, especially in families who like to start the day with some time together around the table.
However, just because you’re micro-fasting and can’t eat food during the morning hours doesn’t mean you’re ineligible to participate in the social activities of breakfast. You still can sit at the breakfast table with your family or roommates and converse in the mornings. If you absolutely must have something in front of you, then nurse a cup of hot tea or coffee.
Because the masses unfortunately are highly uneducated with fasting, they including your family, friends, and peers may not understand why you’re not eating all day. This constant questioning and nagging can get annoying.
In fact, this social misunderstanding has turned many people away from the practice of fasting, which is highly unfortunate but a reality. Micro-fasting makes fasting easier, because you don’t go for a full 24 hours without food, so you only have to put up with people asking why you’re skipping breakfast, but not lunch or dinner. This social obstacle is small, but oftentimes significant. For years we have hoped that most people would gain knowledge of all the marvelous benefits to be had from fasting. But now we know that most people can’t absorb knowledge any more than water can absorb oil.