Recently intermittent fasting has become a trend in fitness. It's believed to be causing weight loss, enhancing metabolic health, and maybe even extending life.
What is Intermittent fasting (IF) ?
Intermittent fasting also known as time-restricted eating is a sequence of eating and fasting. It’s a method of scheduling your meal with the aim of getting the most benefit from them. Intermittent fasting does not in itself affect what you eat but it alters the time you eat it.
The primary reason people are pursuing intermittent fasting is to lose weight. Intermittent fasting is among the best ways we have to cut off bad weight while retaining healthy weight, because it needs little behavioral change.
While fasting is appropriate for most fit, well-nourished people, it may not be suitable for those with any medical conditions. The following tips are aimed at helping those who are about to start intermittent fasting make the process as simple and enjoyable as possible.
Before you start, identify your goal
intermittent fasting has many potential reasons for trying it out. Before you begin it is important to ask yourself what your individual diet goals are. Are you interested in encouraging healthy ageing, suppressing cravings or using it as a way to maintain a healthier weight? Different objectives will lend themselves to various strategies, and it will help you choose the right one by understanding what you expect to get from the fasting.
No Universal plan for all
Intermittent fasting will operate with almost any schedule, with at least five main forms of fasting, and various methods within them. That said, it's also important to realize that what might have worked best for your friend or colleague may not work best for you.
While some people excel on a schedule that includes a whole day of fasting every week, others are more effective in setting up an 8- or 12-hour fasting period.
Black tea and herbal tea are allowed during fasting
Depending on who you are talking to, this one varies, but most intermittent fasting plans permit other non-caloric beverages besides water. The most popular exceptions are black coffees and herbal teas, but they typically are to be served with no sugar or milk. Some studies have indicated that coffee could be a useful tool for beginners.
Sugar is a beast, because it can increase your blood sugar levels rapidly. For this reason opt for cream or other healthy fats instead of sugar.
Listen to your body
making sure that you adapt to how your daily habits make you feel is among the critical aspects of resolving health issues and a safe weight loss. Intermittent fasting may not be the right option for certain people, however there are a few simple traps you might fall into that can cause other health issues.
Be aware of stress effect
Any routine change may cause stress and beginning intermittent fasting is certainly a schedule change. Some studies show that hunger can activate cortisol, the stress hormone. There may be some reality behind the idea of "stress eating" and can ruin your fasting strategy.
It's better to ensure you 're adhering to a schedule that's safe for you, rather than reaching for the stars and finding yourself bingeing once you get to a food window.
Women have different needs when it come to Intermittent fasting
Intermittent fasting affects hormones for both men and women differently, but women's hormones are more responsive to external starvation, which may contribute to increased rates of hunger signals. It's no secret that this makes it more difficult to stick with your strategy, so it's important to be mindful of these kinds of consequences. it ‘s because of this reason that some physicians suggest that women go with a schedule involving gradual increase in fasting instead of a sudden one at the beginning.
There's also another way for women to make sure you 're adapting your fasting schedule to suit the needs of your body, and this really includes dissecting your strategy in the week prior to your period. Women tend to be more responsive to cortisol because of decrease in estrogen and it might be better to skip the fasting routine for that reason though there are safers ways of fasting during your period.
Effects of exercise
Intermittent fasting for healthy individuals does not compromise their exercising capacity except for the time when the body is transitioning to the new eating plan. You should not experience any ill effects from fasting upon your exercise routine after the adjustment period.
If you are concerned about losing muscle when fasting, ensure to take adequate protein during times of eating and engage regularly in the resistance training. A person is less likely to lose muscle mass from fasting by keeping the protein intake up.
Be aware of possible effects
Intermittent fasting can have a variety of potential side effects. Here is what to do if you experience them:
Constipation- Lower consumption means lower excretion. Keep in mind, though, this is a natural response to eating less, unless you experience excessive bloating or abdominal pain, it is not a problem and does not require treatment.
Stomach gurgling - use mineral water
Hunger- The most critical thing is that hunger generally passes through like a storm. Many people fear that hunger will keep building up until it's unbearable during intermittent fasting, but that usually doesn't happen. This can be solved by ignoring it.
Most of the negative effects associated with intermittent fasting can be managed therefore, you should not quit your fast when you experience it. However if you really feel unwell, extremely dizzy, extremely weak, or have other serious symptoms, then you can break your fast. Importantly, remember when you break it, to go slowly and emphasize fluids and salt. If the symptoms continue, see the doctor right away.
How is intermittent fasting done
With intermittent fasting you choose a certain amount of hours per day during which you'll consume all your calories and the type of intermittent fasting that works for you.
It is best to stay for a month or longer with one fasting method and see if it works for you before attempting another method. If you have a health issue you may speak to your health professional before starting any form of fasting.
Consider eating the right foods during your eating window in order to get all the nutrients in. This will keep you feeling comfortable in your fast for longer, and avoid negative side effects like exhaustion or hunger.
It is essential to know that while you do not need to avoid all foods from your diet, you should always be aimed at a healthy diet rich in fiber , protein and vegetables.
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