Intermittent Fasting Fast Track Guide
Intermittent Fasting: A Fast Track Guide
Over time, people have developed various programs to reduce weight and improve health status in general. However, a recurring pattern to the diet program is their unsustainability. For a practitioner, this could be discouraging, especially after putting a lot of hours, resources, and dedication into seeing results in the short and long term.
While diet plans have failed to be sustainable, intermittent fasting has excelled in helping practitioners to eat and live healthier sustainably. For those who are trying out this system for the first time, here is an intermittent fasting fast track guide to get off in the right way. Enjoy reading!
What is intermittent fasting?
In simple terms, intermittent fasting is about refraining from food intake for a specific period in a day or days in a week to lose weight. Food intake reduction daily or weekly helps restrict the calorie state that results in weight loss when done correctly. According to various studies, the benefits of intermittent fasting include weight loss, energy gain, improved metabolism, decreased inflammation, and increased insulin sensitivity.
Intermittent fasting plans
Aside from the many health benefits of fasting, many people appreciate it even more due to flexibility and multiple plans. In other words, you don’t have to follow the same intermittent fasting plan as your friend. Instead, you should choose a plan that fits your lifestyle and preference. Below are the common intermittent fasting plan to consider:
1- The 16/8 method
In this method, practitioners are required to fast daily for 16 hours. Then, you have 8 hours to eat. A simple approach to practice 16/8 is to refrain from eating after dinner till lunch the following day. During the fasting period, feel free to take coffee, water, any zero caloric beverages. This helps lower the feelings of hunger.
During your food timeframe, ensure that you eat enough and healthy foods. If you are enthusiastic about breakfast, this plan might not be the best option for you. However, it’s an ideal method for those who tend to miss breakfast anyways.
2- The 5:2 method
Here is a plan that allows you to eat normally for five straight days a week. Afterward, you are required to restrict yourself to between 500 and 600 calories for two days of the week. The two days don’t have to be consecutive. For instance, you can choose not to eat more than 500 calories on Monday and Wednesday while eating normally for the next five days.
3- The eat-stop-eat method
If you feel up to it, you can go on 24 hours fasting for two non-consecutive days in a week. In other words, take food on breakfast, then go without eating to the next day’s breakfast. Some people choose dinner to dinner while others choose lunch to lunch. The idea is to go on a food break for 24 hours. During the fasting hours, you can drink coffee, water, or non-caloric beverage. This helps prevent dehydration and reduce hunger pangs.
Intermittent Fasting’s sustainability for any lifestyle
From studies and reports, intermittent fasting is a sustainable plan for weight loss and health maintenance plan. More so, it works for most people without any negative effects. More excitingly, fasting generates positive results in the long term under proper supervision by a physician.
Adjusting lifestyle is usually the first piece of advice for individuals willing to lose weight. This includes eating healthily and undertaking regular exercise. Note that what you consume during your non-fasting period is as crucial as when you get to eat. Hence, watch both.
Intermittent Fasting Fast Track Guide: A Conclusion
Bear in mind that fasting for many hours with an insufficient amount of calories can be tricky. Aside from the hunger pangs, you may feel bad and even sabotage your metabolism. More so, it can lead to severe hypoglycemic episodes, especially for individuals dealing with diabetes or taking medications to reduce blood sugar levels. For this reason, it’s essential to speak with your physician or certified dietitian for medical clearance or nutrition guidance before commencing the plan. Concerning choosing an intermittent fasting plan, feel free to choose whatever works best with your lifestyle. Many often take 16/8 methods as it’s seemingly the most convenient.