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Intermittent Fasting Tips & Tricks 2021 [Beginner’s Guide]

intermittent-fasting

Intermittent Fasting Rules

 

Decided to start IF in quarantine while the coronavirus is spreading throughout the world rapidly?

 

Many peoples from different backgrounds and lives are talking about Intermittent Fasting.

 

Intermittent Fasting is a key element in weight control and overall health and longevity. This approach to changing your eating habit has many benefits besides weight loss. For example, it can help drop blood levels of insulin significantly and may increase blood levels of growth hormone which facilitates fat burning. There also can be beneficial changes in several gene molecules related to longevity and protection against disease. No doubts, it also has been shown to relieve stress and anxiety,  the two major causes of depression. It has many benefits for the brain. According to research, Intermittent Fasting can be a possible priming tool for host defense against covid symptoms. If you suffer from these symptoms listed above like anxiety and depression, you should definitely give it a try and let your fasting dreams come true even for weight loss to help boost your fat-burning chart.

 

drop insulin levels

 

Here you’ll have some important topics for a better understanding and decide whether you want to start a fasting routine or not. Let’s dive in:

 

Best foods and drinks for Intermittent Fasting

 

healthy foods

 

We know that fasting is a state when a person abstains from food for a certain period. It gives a person mental clarity, boosts energy, improves blood sugar, and increases longevity. Intermittent fasting is a method for people who aim to lose weight or expect other healthy results by restricting their food intake to certain hours or days during a given amount of time, usually a week. It is important to avoid processed meats, sugar, sugar, trans fats, and refined starches. Whole foods like avocado, berries, and lean animal proteins are best which are included in a  healthy plant-based diet.

 

These methods are the most common to Intermittent Fasting, so here is a quick overview:

  • 16/8 fasting schedule: With this method, you have to narrow your eating window to 8 hours and fast for the remaining 16 hours. For example, if your last meal is at 9 p.m, you wouldn’t eat again until 11 a.m the next day.
  • Eat-Stop-Eat: With this schedule, you have to fast for 24 hours once or twice a week.
  • 5:2: With this method, you would consume 500 calories on non-consecutive days, and for the rest of the week.

 

We recommend you to eat healthy during your eating period and drink calorie-free beverages like water or unsweetened teas and coffee.

Be not surprised if you become dehydrated during your fasting window. For instance, the amount of 20%-30% water we get from our food, and it comes mostly from fruits or vegetables so you always have to care to stay hydrated.

Another reason why you may get dehydrated during your fasting window is the fact that your body will likely be flushing out a lot of water and can lead to electrolyte imbalance(which you can easily combat by adding a pinch of Himalayan salt to your water).

 

intermittent-fasting-dehydrated

 

The common symptoms that may occur during your fasting may include fatigue, thirst, dry mouth, headaches, slow digestion, and bloating. In order to lower the chances to get symptoms like these you always have to stay hydrated. This also will help you to stay less hungry during your fasting window.

 

We recommend drinking Coffee, herbal teas, apple cider vinegar, pure fats like coconut oil (effective against hemorrhoids), CBD oil,  or copper-infused water to stay symptomless during your fasting window.

 

herbal tea

 

There are foods you’ll want to consider eating to break your fasting window.

In order to stay energized during your fasting window, you have to choose whole foods for balanced meals. This will help your body to process nutrients much more effectively.

Breaking the fast with lean proteins

Some of the most eaten proteins when break a fast are chicken, turkey, seafood, and eggs.

Breaking your fast with healthy fats

Nutritious and healthy foods like avocados, cheese, dark chocolate, whole eggs, fatty fish, nuts, chia seeds, extra virgin olive oil, coconuts and coconut oil, full-fat yogurt, etc. are used to be the most common fats when breaking fast.

Don’t hesitate to eat veggies

It is recommended to eat vegetables during fast, since vegetables are predominantly made of water, the calorie amount is quite low. For instance, you can try keto vegetables. You can prepare smoothies like Blueberry Muffin Smoothie or Green Pineapple Smoothie if you don’t have time for laborious meals.

Eat one serving of fruits

We have to look to take highly nutritious foods while intermittent fasting. Fruits and vegetables are packed with vitamins, minerals, phytonutrients(plant nutrients), and fiber. Don’t exaggerate, one fruit serving will be sufficient to keep your blood sugar levels balanced.

Avoid canned fruits or juice because of the concentrated amounts of sugars.

Complex Carbohydrates to eat

Complex carbs are made up of long chains of sugar molecules that your body then breaks down to energy.

 

Examples of complex carbs include:

  •  Whole grain fruits like quinoa, barley, brown rice, and oats
  • Whole grain, processed products like bread pasta, cereal
  • Legumes like lentils, chickpeas, kidney beans, green peas, and split peas
  • Other Starchy vegetables like potatoes, sweet potatoes, and corn

 

Complex carbs take longer for your body to break down, which means you’ll spend more energy to burn these than simple sugars.

Ideally, you’ll want to avoid high-sugar foods and focus more on healthy fats and proteins to break your fast. In other words, skip the bowl of cereal and eat scrambled eggs or an omelet instead.

 

omlete-intermittent-fasting

how to lose weight by fasting

The interests in Intermittent Fasting are growing especially for people who want to incorporate IF in weight loss plans.

First things first, you have to know if Intermittent Fasting is suitable for your body, go and get permission from your doctor.

 

doctor-intermittent-fasting

 

Intermittent fasting is not for everyone, including people with type 1 diabetes, pregnant women, and lactating women.

We know that Intermittent Fasting can suppress your hunger when doing it right. Eating high fiber foods such as nuts, beans, low carb fruits and vegetables, and high protein foods, including meat, fish, tofu, or nuts during your eating window may help reducing your hunger levels healthily that may help to aid your weight loss process.

People tend to think they’re hungry, when they are really just thirsty, so always drink a lot of water to balance your hunger levels.

Drinks like black coffee or tea, or cinnamon or licorice herbal teas may have appetite-suppressing effects.

In addition, adding exercising during fasting days might be more effective according to a diet doctor who is also promoting a low carbohydrate diet. There are plenty of variations on how you can improve your weight loss journey with Intermittent Fasting it all depends on your intends and lifestyle.

 

exercising-intermittent-fasting

 

Intermittent Fasting Shown To Improve Glucose levels

A study by researchers claimed that Intermittent Fasting may help to regulate blood glucose levels among people who are at risk of type 2 diabetes. So you have to know that your fasting blood glucose tolerance will improve significantly. It may change from ‘increased risk’ level to ‘normal’. Intermittent Fasting may help reduce the risk of diabetes and heart disease.

Intermittent Fasting Results

Intermittent Fasting can help you control your unhealthy eating habits and get your awareness of how to lose belly fat healthily – Get a diet review for intermittent fasting by Harvard University including research.

We promise that You’ll be less inclined to eat junk food at night after dinner. You’ll get more conscious about what you are eating. You’ll be motivated to exercise with dumbells more during fasting. Your clothes will fit better after a month of fasting when doing it the right way.

Do it the right way and get healthy results with Intermittent Fasting.

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