Before you try intermittent fasting, you should do these 5 things
Fasting is nothing new – humans have been doing it for centuries. But as a dietician, more and more clients are asking me about "intermittent fasting" (IF) as a way to lose weight.
If you are unfamiliar with IF, there are two ways you can tackle this style. Fasting First, you can take a low-calorie diet a few days a week and then eat "normally" the rest of the week. Or two or you can restrict when you eat within a set period of time – usually 6, 8, or 12 hours a day.
I think intermittent fasting is popular because it helps people lose weight, and it's also pretty easy to follow and keep. People like nutritional rules, and this type of food gives a time to eat and a time to stop eating. This usually results in less total eating, which often leads to weight loss. Image "title =" image "class =" Lazyimage Lazyoad "data-src =" https://hips.hearstapps.com/hmg-prod. s3.amazonaws.com/images/unknown-1
"What we thought so far – the longer metabolism between meals would no longer burden the body. In fact, many studies suggest that intermittent fasting can be a healthier way of eating. A more effective way to lose weight and even boost your metabolism, "says Dr. Carolyn Williams, RD
. But there are always disadvantages to diets, especially when they are extreme.
With that said, it's important to be "in tune with weight loss and average calorie intake," says Spenser Nadol Sky, D.O., of RPHealth.com. "And tell your doctor if you perform IF."
Consider these five tips to avoid other common pitfalls of intermittent fasting.
Keep it short
There's a reason why low-calorie days are limited to IF: If you've been fasted for an extended period of time Your metabolism would slow down, but short, limited periods of time will not hinder your body's calorie burning ability and may even aggravate your burn.
Do not let your "normal" distract you from "Days
them If you do not want to make up for the calorie deficit of a previous day by growing up on your normal days, binging or overeating will nullify the effort of your ultra-light days eating in a limited time window, which will not give you license to anything or anything Make Smart Decisions
Focus on Protein
If you are fasting for a while, it is difficult it to consume the entire amount of protein you need. For one thing, the protein is extremely filling, so you may not be so hungry on your meals if you eat in a narrower window. Or if you are on an IF diet that consumes just a few hundred calories a few days a week, it may be difficult on low-calorie days to get the optimal amount of protein.
In both cases: You want to increase the number of proteins – to help you stay satisfied and stick to your regimen, but also, as you lose weight, gain as much muscle as possible. So try to hit the recommended 30 percent of your diet as a protein (on an 800 calorie day, which is typical in some IF protocols, namely 60 grams), and make sure it's made from high quality protein (lean meat , Seafood, chicken), high-protein plants).
Keep track of your calendar.
Whether work, your workout or your social schedule, check your calendar and optimize your fasting so it does not bother you in your need. Get ready for the big pitch meeting at work or beat your training buddies at the monthly competition in your gym.
You also want to consider your social involvement: When you meet for dinner at 8:00 pm, when will you really be ready to eat and kill the mealtime timing? And more importantly, will bananas drive you out of the dining room? I have heard from several people that the social challenges of eating within a timeframe make it difficult to follow.
Whatever you do – do not give up your calories for drinks. The next day, not only do you feel terrible, but you also have a 99 percent chance of doing or saying something that you regret. Remember that foods absorb alcohol.
Focus on quality food
I know, I know, you've heard that before. But just a quick reminder: if you are on a diet (ie eat less calories), it's harder to make sure you get all the vitamins, minerals and agents needed to fight the disease that you need to get the most out of it. So eat vegetables, fruits, whole grains, nuts, seeds and lean protein.