A guide to Intermittent Fasting
Intermittent fasting is very beneficial for people with obesity because excess weight and obesity are some of the significant hurdles in staying fit and healthy. One way to keep the weight under control is intermittent fasting or intermittent energy restriction. It can not only help in shedding those extra pounds but also improves the metabolism and overall wellbeing of the body.
Here are some magical ways to experience it.
The 16/8 method
This method allows the followers to eat anything they like in eight hours of the day and refrain from eating for 16 straight hours. The most popular eating window is from 12 pm to 8 pm. You can fit several meals at this time and do not eat it after 8 pm till noon. At this time, you can drink water and low-calorie drinks.
12 hours fasting method
In this method, you can choose your 12-hour eating window and take proper meals during that time. For example, if you decide to eat between 8 am and 8 pm, you must have your dinner by 8 pm. In this way, you can have 12 fasting hours that will boost your digestive system and metabolism.
5:2 Fasting plan
Another way to benefit from this technique is to fast for two days a week. On the fasting days, you can have about 500 calories only. Whereas you may have a wholesome diet for the rest of the days. This calorie restriction can be beneficial in losing weight.
Alternate day fasting
In this method, you will have to fast every other day. Twenty-four hours fast is extreme, so you can have about 500 calories on your fasting day and carry out with your regular meals the next day. If you want the adopt the extreme version, you will have to go to bed hungry, and this makes it an unmanageable method.
Meal skipping is one of the most accessible techniques. All you have to do is to skip a meal occasionally. It is more effective when you skip a snack while you are feeling hungry.
This fasting plan also requires you to fast for 1 or 2 days a week completely. On the fasting day, you can only have drinks like tea, coffee, and water. On the non-fasting day, you are allowed to eat whatever you like (almost).
You can follow any of these fasting plans, but remember to start from the easiest and move towards the tough one. Here are a few tips to make your intermittent fasting successful.
- Drink ample amount of water
- Avoid thinking about food. It will eventually lead you to break the fast.
- Don’t go for strenuous physical activity on the fasting days.
- The food you eat on your non-fasting day should be rich in calories and should have high nutritional value.
- Don’t hesitate to eat tasty and flavored food. You are required to eat less but delicious food.
- Maintain your blood sugar level. Not too high, not too low. Always go for a balanced diet to maintain your nutrient level.
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