7 things to know before starting intermittent fasting
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7 things to know before starting intermittent fasting
For those who are health savvy, losing weight is one of the main goals. One of the most impactful practices people take to lose weight is intermittent fasting. It’s a quick adoption because it’s a bit easier to follow for those who are committed to it. In addition, it offers various health benefits other than weight loss. However, it may not be everyone’s cup of tea.
If your motivation is to lose weight and you’re considering intermittent fasting, there are a few key things you need to keep in mind!
Photo by Rauf Alvi on Unsplash
What is intermittent fasting?
Intermittent fasting is an umbrella term for a variety of eating patterns, including a period of no eating or severe calorie restriction, followed by a normal diet. It is also sometimes called the “fasting diet”.
Below, you can check out what you need to know before starting intermittent fasting!
1. Have a firm goal
Whether you plan to fast or exercise, you need to have a firm goal. This is more towards your mental part. If you are motivated to lose weight and gain weight, you must stick to the plan. Intermittent fasting is already a tough regime that requires discipline and consistency.
2. Analyze your current state
The first thing you need to do is analyze your current state. This should include analyzing your eating habits, calculating your current calorie intake, the number of meals you eat, the types of foods you eat, etc.
Once you have all of this important information, you can clearly set your goals and develop a plan for your intermittent fasting regimen.
3. Itβs best to start small and take your time
If you are new to fasting, it is best to start with a simple and slow plan. The best intermittent fasting cycle to start with is 12:12. Here you need to fast for 12 hours and then eat for the other 12 hours.
When you’re comfortable with that, you can switch to a longer fast. You can switch to a 16:8 and after a while to a 20:4 regimen, also known as the warrior diet.
Steadily switching to a tougher but effective cycle will really give you huge benefits.
4. Stick to your plan/schedule
Many people tend to start intermittent fasting, but they don’t get the results they want. The flaw in their schedule is inconsistency. Most of them have an idea about a fasting schedule, but they don’t stick to it.
If you want to see effective results, you need to be consistent with your schedule. You also need to have cheat days, but in moderation.
5. Eat only nutritious foods at the meal window
Your typical eating window for various intermittent fasting methods is 1 hour to 12 hours. Just because you can eat at your dining window doesn’t mean you swallow a big pizza. Not at all!
If you want to reap the most benefits, you must keep up with nutritious foods during intermittent fasting.
6. Create a meal plan
One of the best ways to ensure a healthy diet is to have a meal plan ready. This will help you save time and allow you to make better food choices. Planning ahead will help reduce the temptation to overeat or overeat.
An example of a meal plan is just that! A fresh protein smoothie in the morning or afternoon. Post that, a mix of chicken, veggies and avocado for dinner. If you feel food cravings during fasting, go for ginger tea.
7. Drink as much water as possible
When you are new to intermittent fasting, you may experience hunger and low energy levels during fasting. This is normal because your body is adjusting to this new regime.
At this point, it is best to drink as much water as possible. It will also help you feel more fulfilled and energized. You can even add fresh lemon juice to the water, which will act as a natural detoxifier for your body.
Most importantly, if you’re eating during fasting, make sure it’s zero-calorie and small.
Photo by Andres Ayrton from Pexels
Last takeaway
Intermittent fasting is a great way to lose weight and improve your overall health. However, before starting the system, it is important that you do your research and be aware of what you need to take care of.
You need to remember the key points of starting small, eating healthy in the dietary window, having a meal plan, drinking water, and being consistent. Following these basic tips will help you get the most out of your intermittent fasting regimen.
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