Tuesday, December 7

Intermittent Fasting for Real People: A Practical Guide to Eating Right and on Time



By now we are all aware of the benefits of practicing intermittent fasting. The truth is that it is a method that has existed for many years as part of the religious rituals of some cultures, later it began to be used as a nutrition trend focused on improving health and accelerating weight loss. The diet consists of restricting the period of time in which food is ingested, through alternating cycles of fasting and feeding. In recent years, intermittent fasting has become one of the most popular eating styles out there, much of its success is related to its great benefits supported by science: significant weight loss, better metabolic health, protection against disease, longevity and better quality of life.

The truth is that intermittent fasting took a leap in popularity in 2013 with “The 8 hour diet” by David Zinczenko and Peter Moore. The authors stated that eating the total daily food in an 8-hour period results in dramatic weight loss. Very soon numerous celebrities had joined the trend and he quickly became one of the most famous methods to lose weight and gain healthIn fact, it is quite relevant to know that today it is still one of the most practiced diets and with the largest number of followers.

Every day there are more people interested in trying this style of eating, however in many cases: starting can arouse many doubts and concerns. Finally It is one thing to enter a restrictive diet like celebrities do with a personal nutritionist and quite another to do it with the daily pressures of work, home and family. Based on this, we set out to compile some practical tips and tricks that anyone can easily apply to get started with safe and accessible intermittent fasting. Take note!

It is very normal to want to start intermittent fasting and fail, ultimately in most cases people are not sure where to start. There are two essential steps to making the start a lot less overwhelming:

– The first is the first. Take on the task of researching about fasting, its pros and cons, today there is a lot of valuable information backed by science. This is suggested by the renowned nutritionist Stephanie Rofkahr from Fit Four Five: “intermittent fasting can be dangerous for people with low blood sugar levels and other more particular conditions” Therefore an essential recommendation to start is to talk to your doctor before making any drastic changes in the diet. Not all organisms respond the same.

– DDecide what type of intermittent fasting you want to try. There are six popular fasting patterns to choose from, this is not an overwhelming fact or an exhaustive list and it is truly easy to understand the mechanisms of each. The main variation is the schedules, the most popular option being the 16/8 method: eIn this pattern, you fast for 16 hours and then eat within an 8-hour period. One of the experts’ recommendations is to eat within a time frame between 12:00 noon and 8:00 p.m.

How to start?

The first thing we have to say is that Getting started with intermittent fasting can be difficult, especially in the beginning. It is very normal to present some affectations in the digestive system, hunger pains, experience fatigue, irritability and stress, these possible symptoms will only be temporary in what the body gets used to the new feeding schedule. Here are some practical tips to make getting started easier:

1.Start with a modified schedule

This means that it is easier to start with a schedule that is realistic according to the lifestyle and routine of each person, then you can add intensity and duration. It is not necessary to enter fully directly, a good recommendation from specialists is to develop tolerance by eating in a smaller window of time every day. Start with the complete schedule when you’re ready.

2. Stay well hydrated

It is very important to ensure adequate hydration through the consumption of “Non-caloric liquids” during the fasting period. This may include water, herbal teas, calorie-free flavored drinks, and cautious coffee.

3. During the feeding period, eat slowly and often

A good tip to make the most of the feeding period is eat every 3 hours within the 8 hour window. This will not only help control caloric intake, it is a good recommendation to keep us satisfied and avoid anxiety about eating. It is also very important to ensure the recommended daily calorie intake, otherwise it can become dangerous.

4. Plan healthy and nutritious meals in advance

We have said it repeatedly, planning meals is the key to success in any diet and in the case of intermittent fasting it is of vital importance. While it is not forbidden to comply with a whim and comfort food, it is very important to base the feeding period on the consumption of healthy and whole foods: lean proteins, fruits, vegetables, legumes, nuts and seeds. For those with a busy weekday schedule, a good tip is to set aside time on the weekend to prepare some meals in advance. This is not only a good idea to save time and is key to maintaining a balanced diet.

5. Add 2 to 3 tablespoons of healthy fats at dinner

Alicia Galvin, resident dietitian at Sovereign Laboratories, recommends including a healthy fat like olive oil, coconut butter, or avocado in the last meal of the day to maintain stable blood sugar levels overnight.

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