Not sure where to start with intermittent fasting? Here are some tips and tricks to get you started.
Intermittent fasting is on everyone’s tongues at the moment. Essentially, it is simply an eating pattern that switches between fasting and eating on a regular schedule. Research shows that intermittent fasting helps a lot of people to manage their weight. But how do you do it? And what is the safest method to do so?
What is Intermittent Fasting?
Intermittent fasting is a dietary approach that focuses on eating in a specific timeslot. This means that this eating pattern fluctuates between periods of fasting and eating time. Fasting is known to encourage our body to rely more on burning fat for fuel and also releasing ketone bodies into our bloodstream.
Fasting has been around for a long time and, generally speaking, it can prevent overeating which plays a huge development in chronic diseases such as diabetes and heart disease.
What makes intermittent fasting different from any other diet is that is focuses heavily on when to eat and not what to eat.
What are the health benefits of Intermittent Fasting?
Although intermittent fasting is an eating pattern and not a diet plan, it can help craft intentional healthy eating habits. By eating in a specific time window, the chances are that your sugar consumption will reduce drastically while also eliminating mindless snacking during the day and before going to sleep.
Intermittent fasting can also help you plan better and avoid making unhealthy food choices while planning for a healthier diet.
Some studies also suggest that intermittent fasting can help with weight loss, improve memory, mental performance, and concentration, while also preventing specific diseases such as type 2 diabetes.
How does it work?
There are different ways to do intermittent fasting, but all these methods are based on choosing regular time periods to eat and other periods to fast. The sole premise is that after hours without food, the body turns into metabolic switching, which means that the body exhausts its sugar stores and starts burning fat.
Intermittent fasting works by lengthening the period when your body has burned through the calories that were consumed and starts to burn fat.
Intermittent Fasting Schedules
There are different types of intermittent fasting approaches that you can take. You can either pick a daily schedule which restricts eating to a six to eight timeslot each day. You can choose the 16:8 fasting which means that you will be able to eat for eight house and fast for 16 hours. This pattern seems to be the one that most people tend to stick to and make a daily habit out of.
Another approach is the 5:2 approach which involves eating regularly for five days a week. For the other remaining days of the week, you will be limited to one 500-600 calorie meal.
The 12:12 approach is similar to the 16:8 method. However, here you will only fast for 12 hours which means that you can eat dinner at 7pm and wake up for breakfast at 7am. This is an easier approach which might make it ideal to ease into intermittent fasting. It is also the ideal amount of time to give your body a break from digestion and focus on resting and cleaning out any unwanted waste products.
On the other hand, increasing your fasting periods to 24, 36, 48, and 72-hours might encourage your body to start storing more fat in response to starvation.
What to eat during Intermittent Fasting?
During your fasted period, water and no-calorie beverages like black coffee and tea are permitted. During your eating periods, you can eat normally but that does not mean eat unhealthily, especially if you are after weight loss.
What’s great about intermittent fasting is that it is not restrictive, and you can actually enjoy all sorts of food that you love and enjoy.
If you’re looking for a convenient and hassle-free diet plan to ease into intermittent fasting, check out our Plans and Meal Packs. Having fresh and nutritious food, readily available in your fridge throughout the week, will make it easier for you to just grab a meal and go!
Is Intermittent Fasting Safe?
Although intermittent fasting is simply eating in a specific time window, it is not for everyone. Before starting intermittent fasting, it is always recommended to check with your doctor first. The following individuals should also steer clear of this eating pattern:
- People under the age of 18.
- If you are pregnant or breastfeeding.
- People with diabetes or blood sugar problems.
- People with a history of eating disorders.
However, if you are not one of the above individuals, intermittent fasting can be the lifestyle change for you, and one that offers many benefits. Start small and always stay hydrated, especially during your fasting periods.
The ultimate key is to focus on balanced meals and have a meal prep routine. Fortify Meals can help you achieve your goals! If you’re looking for more information on our services, do not hesitate to contact us here.