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As you perhaps already know, intermittent fasting is a diet that calls for cycling between eating and fasting periods. Research has suggested that it can be similarly effective to continuous calorie restriction for weight loss and can have similar weight loss-induced health benefits (3). Today we’ll take a closer look at the topic and share some intermittent fasting tips.
However, the evidence is less clear for lifespan effects, and more research is needed. Nonetheless, intermittent fasting is still being used as another strategy for weight loss or overall health promotion by some people.
Essentially, we need to learn how to integrate this regime into our eating regimes safely, and here’s what we’re going to trek through today:
Intermittent fasting is basically a specific calorie restriction method that involves eating for a period and then not eating for another period of time. There is more than one way to practice intermittent fasting.
The most common strategies involve cyclical fasting, such as the 5:2 diet, where you eat normally on five days of the week and fast on two non-consecutive days, and alternate-day fasting, where you fast every other day. There is also time-restricted fasting where your eating hours are limited: for example, you eat between 10 A.M. and 6 P.M. (or any other 8-hour period) and fast the other 16 hours.
Not everyone should practice fasting and it’s a personal decision that must be made in consultation with a healthcare provider. People are not recommended to incorporate a restrictive eating regimen without first consulting their healthcare provider.
There are also essential tips for intermittent fasting to follow even if your health condition allows you to fast. Sticking with the regimen properly may help you reap the fasting perks without putting your health at risk.
We’ve come up with 8 robust tips.
Talk to your doctor before you try any fasting regime, especially if you have any medical conditions or are taking any medications. There are certain kinds of individuals who should abstain from this idea:
Checking with your primary care practitioner can also shed light on the best fasting strategy based on your present health condition and your overall goals.
Identifying your goals makes it possible to measure your progress and choose the right intermittent fasting plan. In this case, pulling off an intermittent fasting schedule that is tailored to your lifestyle is a well-thought-out way to proceed slowly to desirable results.
Many people find the IF regime to be an effective weight reduction method. The beneficial effects of this alternative dietary intervention have shown positive effects on weight loss, although some participants experienced reductions in bone density and lean body mass (3).
Therefore, it’s highly advised to consume protein-rich foods and include resistance training to help preserve lean body mass and bone density.
Read more: Vegan Intermittent Fasting
There are different tips for intermittent fasting that are suitable for all from beginners to advanced “fasters”. When it comes to beginner-friendly plans, you can choose from:
People who have done the milder fasting plans may proceed to advanced versions, including:
One of the most pleasant tips for intermittent fasting is to avoid any intense workout during your fasting period and make these days your rest days. Of course, this doesn’t mean you should enter a staycation mode and you can practice low-intensity workouts, such as yoga or walking.
Intensive training will require energy, and an empty stomach will deprive you of the desired energy for sports.
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As you won’t be eating for a longer period of time, the foods you’ll consume during your non-fasting time are crucial. Pick something satiating that will keep you full for longer. Therefore, include protein-based, healthy fat, and fiber-rich foods. Good examples include:
Some people who fast decide to indulge in junk foods during their eating windows as compensation for restriction, which in many cases leads to overconsumption of calories. This may impair your weight loss or any other IF goals.
This is why eating nutritious healthy balanced meals all the time is paramount, whether you’re fasting or not.
Counting calories can also be helpful, particularly for people who expect to shed pounds. According to research, an energy deficit is the most important factor for losing weight (4).
Staying hydrated is important, especially during your fasting time. It helps you feel fuller and curbs the edge of any hunger. Abstain from sugary beverages such as juices or sodas as they may break your fast. They also contain a lot of sugar.
Give preference to water, unsweetened black coffee, and tea. As you can see, these intermittent fasting tips are easy to follow.
It’s easier to stick to a plan instead of spontaneously consuming the foods you see. There are different eating plans to choose from: a 5-day fasting diet meal plan or fat and protein-based meals for a more advanced fasting regimen.
Try to prepare the meals on your own as this will allow you to control the ingredients you’ll be using.
The proper way to fast depends on many factors, including your health condition and goals. Beginners may start with milder fasting plans, such as 5:2 or 16:8 eating plans, while more experienced may proceed to more challenging regimens.
The ground rule is to talk to your doctor and pick the right eating plan that is suitable for your needs.
Secondly, it’s important not to overeat on your non-fasting time as this may interfere with your weight loss goals. Staying hydrated, eating fiber and protein-rich meals, and engaging in low-intensity workouts during your fasting time will complement your safe fasting experience.
Low-carb intermittent fasting and other plans require discipline. If you’re ready to boost your fasting results, you need to start slowly, rather than rushing into challenging dietary plans.
As was previously referenced in this review, your fasting success encompasses a great variety of factors: the food you eat during eating time, your physical engagement, hydration, and calorie count. This is your direct way of maximizing your fasting results.
Implementing a 12-hour or 16/8 intermittent fasting schedule will depend on your experience and expectations.
Fasting for 16 hours tends to result in a lower overall calorie intake, as you must choose the fasting schedule that works for your individual needs and lifestyle.
If 16 hours is too challenging for you, starting with a shorter 12-hour fast may be a better long-term option. You can work your way up to 16 hours if that’s your goal.
If you choose intermittent fasting 16/8, you should aim to practice it safely. Therefore, you need to adhere to these intermittent fasting tips:
Recommended foods and beverages for intermittent fasting include fruits and vegetables, whole grains (oats, barley, brown rice, quinoa), lean protein (poultry, beans, tofu, fish, nuts, cheese, eggs), and healthy fats (olive oil, avocados, nuts and seeds, fatty fish).
Fruits, vegetables, legumes, and whole grains are excellent sources of fiber, so they can help keep you feeling full and satisfied for longer. Proteins and healthy fats also contribute to satiety.
Try to abstain from or reduce your intake of:
All food will break your fast, but some beverages won’t. These include black unsweetened coffee, green non-sugary tea, water, and other zero-calorie beverages.
Fasting may be an effective way to lose weight, including belly fat. One study has shown the positive impact of intermittent fasting on visceral, subcutaneous, liver, and pancreas fat reduction in people with prediabetes (5). However, it’s possible to lose belly fat by simply integrating healthy food choices and eating fewer calories you burn. Other factors that contribute to weight loss include good sleep, hydration, stress levels, and physical activity.
It’s all personal and will depend on the fasting plan, your meals, and your physical engagement. Should you want to maximize the results, avoid high-calorie ultra-processed foods, alcohol, and sugary beverages on eating days; eat nutritious meals, loaded with protein, healthy fats, and fiber; stay physically engaged daily; and abstain from vigorous training on your non-eating days.
By making small steps and smart choices, you may lose 2Ibs in a week.
Losing weight healthily and safely is the best strategy for long-term results. If you want to shed those extra pounds, you’ll need to reduce your calorie intake, which will ensure you burn more calories than you consume. You’ll also need to sleep enough, manage stress, eat a healthy balanced diet, and stay engaged physically. Great workouts for weight loss include resistance training, HIIT workouts, and cardio practices.
You’ve learned about the 8 intermittent fasting tips: if you fast, you must do it right. They include: talking to a doctor beforehand, identifying your goals, choosing a suitable fasting schedule, abstaining from vigorous physical activities during your fasting period, eating satiating meals, counting calories, staying hydrated, and creating a great meal plan.
Beginners should start with milder fasting plans, such as 12-hour or 16-hour fasts, and gradually move to challenging ones if desired.
Remember to eat nutritious high-protein, fiber, and healthy-fat-rich foods. Reduce your intake of sugary beverages, alcohol, ultra-processed foods, and fast foods, stay safe, and always consult your doctor if you have any concerns.
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