Intermittent Fasting

Intermittent fasting is a pattern of eating that involves cycling between periods of eating and fasting.

The idea behind intermittent fasting is that it can help improve weight loss, increase insulin sensitivity, and improve overall health markers such as blood pressure and cholesterol.

However, it’s important to note that more research is needed to fully understand the effects of intermittent fasting, and it may not be appropriate for everyone.

Remember, it’s always a good idea to speak with a healthcare professional before starting any new diet or exercise program.

Here are a few tips to help you get started:

1. Start slowly: If you’re new to intermittent fasting, it’s best to start slowly by only skipping one meal per day or fasting for shorter periods of time (such as 12-14 hours) before gradually increasing the duration of your fasts.
2. Drink water: Staying hydrated is important during fasting, so make sure to drink plenty of water. Drinking black coffee, tea, or other non-caloric beverages can also help curb your appetite.
3. Eat nutrient-dense foods: During your eating periods, focus on nutrient-dense foods such as fruits, vegetables, lean protein, and whole grains. These foods will help keep you feeling full and satisfied, and provide your body with the nutrients it needs.
4. Plan ahead: Plan your meals and snacks in advance so you’re not caught off guard when you’re feeling hungry. This will help you make healthier choices and stay on track.
5. Listen to your body: Intermittent fasting isn’t for everyone, and it’s important to listen to your body and adjust your plan accordingly. If you’re feeling weak, tired, or excessively hungry, it may be best to return to a regular eating schedule or speak with a healthcare professional.
6. Be consistent: Intermittent fasting needs consistency, It is better to follow the same routine daily rather than switching between various time schedules.
7. Don’t break the fast with a large meal: it could be hard on the digestion system and might sabotage the benefits of fasting. Instead, break it with a moderate-sized healthy meal and gradually increasing the portion size in the next meal.

Intermittent fasting is a popular approach for weight loss and improved overall health, it can be done in various ways, some of the most frequent ones are:

• The 16/8 method
• The 5:2 diet
• Eat-Stop-Eat
• The Warrior Diet

It’s important to note that, intermittent fasting is not a magic solution for weight loss, it is more like a tool that can aid weight loss when combined with other factors such as a balanced diet, exercise, and calorie restriction.

If you’re considering trying intermittent fasting, it’s a good idea to speak with a healthcare provider or a registered dietitian first to ensure that it’s safe for you and that you’re properly fuelling your body during the eating period