There is always something new coming up in the diet and wellness world, it wouldn’t be wrong if we said it is Intermittent fasting currently that is trending. Everybody is trying it out without realizing there is a certain way to do it. Even though it is a fairly simple concept yet it has layers of complexities.
Intermittent fasting is done for multiple reasons like to lose weight, weight maintenance, and improving metabolism. It is not a new concept if you see many cultures even today follow the circadian cycle to plan their food intake. Intermittent fasting is in many ways similar to that.
What is Intermittent Fasting?
Intermittent fasting focuses on not what you eat but when you eat something. It follows an alternating pattern of fasting and regular eating at intervals. Usually, the fasting period is longer than the eating window. There are multiple ways to do this, the most common one is where one fasts for 16 hours and has an eating window of 8 hours. Some also fast for 14 hours or 18 hours.
1. Start Slow and Plan Ahead
With any new fad diet, all the weight-loss enthusiasts and fitness freaks tend to jump into it right away. This can cause serious complications. Whenever you are about to make a lifestyle change like the one with intermittent fasting, you should always start slow and plan your way through the diet. If you have never tried fasting before other than while you are asleep, intermittent fasting might be difficult initially. It is always better to start with a few hours of fasting and then gradually increase it.
2. Intermittent fasting is not for everyone
Intermittent fasting is great for people who have no comorbidities as such. It can help in weight loss and keeping you fit. But, for some people who might have health problems like diabetes or eating disorders, fasting for long hours will cause more trouble. It is also not fit for expecting mothers who need and get nourishment from food. 16 hours of fasting or more might not suit everyone, it is always best to consult a dietician before making any drastic changes to your diet.
3. Focus on healthy eating during the eating window
This is a common problem many people face while intermittent fasting. They tend to ignore the healthy stuff and eat all kinds of junk during the eating window. This can cause more harm than good. Going back to basics, if you want energy to survive the long fasting period, you need nutritious food to fuel your system.
Though there is no restriction on any type of food in Intermittent fasting, it is only appropriate to make healthier food choices during the eating window. Also do not allow yourself to binge-eat unhealthy food; this will not give you the desired results and all your efforts will be futile.
4. Might make you dehydrated
Even when we are not fasting we forget to drink enough water, this will happen when you are fasting as well. Do not forget to chug down lots of water otherwise, you will be dehydrated and may cause some complications.
Dehydration can cause severe headaches, poor concentration and make you more hungry so make sure you are regularly sipping on water instead of other beverages. Water is the elixir of life and during fasting. You can sip on water, coffee without sugar, and apple cider vinegar that is diluted with water during your fasting window.
5. Do not overeat
It is understandable to feel ravenous and indulge a little too much in food. Do not overeat during intermittent fasting as it defeats the purpose of fasting. Have limited calories and eat like you normally would but not too much. Do not break your fast with a carb-loaded and a heavy fat-loaded meal. Always break your fast with something light on your stomach and easy to digest.
Conclusion
Intermittent fasting is great for weight loss and improving overall health. But a few precautions are necessary before trying out intermittent fasting. Intermittent fasting is a lifestyle change more than anything else. It teaches you to control your food intake and manage your calories. Though it seems difficult initially, it is easy once you get used to it.
Intermittent fasting is not just a weight-loss tool but also a way to make your lifestyle healthy. Make sure you pay attention to the quality of your diet when you are intermittent fasting. Manage your weight and boost your overall health with intermittent fasting.
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