Dos and Don’ts of Intermittent Fasting
Intermittent fasting is a popular dieting trend that involves alternating periods of fasting and eating. It is an effective way to lose weight, improve health and maintain a healthy lifestyle. However, like any other diet, intermittent fasting comes with its own set of dos and don’ts. This article will explain the dos and don’ts of intermittent fasting and how to get the most out of it.
Do: Transition Slowly
When beginning any kind of fasting plan, it’s important to transition slowly. Start by fasting for shorter periods of time and then gradually increase the length of the fast. This will help your body adjust to the new fasting schedule and make it easier to stick to the plan.
Don’t: Make Yourself Uncomfortable
When fasting, it’s important not to push yourself too hard. Don’t try to fast for too long or too often. Listen to your body and take breaks when you need them. If you push yourself too hard, you may end up feeling uncomfortable or even sick.
Do: Listen to Your Body
When fasting, it’s important to listen to your body and pay attention to how you’re feeling. If you start to feel weak or lightheaded, take a break and eat something. And if you’re feeling energized, you can continue fasting. Your body will let you know when it’s time to take a break.
Don’t: Start Binge Eating
When fasting, it’s important not to fall into the trap of binge eating. During the non-fasting periods, it’s important to eat healthy, balanced meals and snacks. Eating too much or too quickly can cause bloating, indigestion, and other unpleasant symptoms.
Do: Stay Hydrated While Fasting
One of the most important dos of intermittent fasting is to stay hydrated. Drinking plenty of water while fasting can help keep you feeling full and energized. Aim to drink at least 8 glasses of water per day while fasting. You can also drink other non-caloric beverages such as herbal tea.
Don’t: Exercise While Fasting
It’s important to avoid strenuous exercise while fasting. During the fasting window, stick to light exercise such as walking or yoga. High-intensity workouts can put too much strain on your body and make it difficult to stick to your fasting plan.
Do: Plan Ahead
When it comes to intermittent fasting, planning ahead is key. Look at your calendar and make sure you don’t have any big events or commitments that could interfere with your fasting plan. Also, make sure you have healthy foods on hand so you can easily stick to your plan.
Don’t: Over-restrict Yourself
When fasting, it’s important not to over-restrict yourself. The basic principle is not consuming any food or drink that could be a source of energy for the body during this period. But this doesn’t mean you have to avoid all food and drinks. Make sure you deliberate on why you are fasting and what you want to achieve from it.
Do: Be Careful With Exercise
Be particularly careful with exercise while fasting. During the fasting window stick to lower intensity workouts and plan cardio or strength training for the non-fasting periods. If you do choose to exercise during the fasting window, make sure you stay hydrated and take breaks when needed.
Don’t: Rely on Caffeine
If you ask an expert nutritionist the question ‘what can I drink while fasting’, water will be the first answer you receive. Those who are in the process of intermittent fasting should avoid drinks such as coffee or tea as they contain caffeine which can trigger hunger and make it difficult to stay on track.
Do: Break The Fast Properly
Make sure that you break the fast with a high protein meal. Also, it is still necessary to eat at appropriate intervals throughout your eating period. This will help keep your metabolism up and prevent overeating. Keep in mind that the good you eat during the non-fasting period should be as healthy as possible.
What activities are prohibited during intermittent fasting?
During the fasting period, no food is permitted, however you may still drink water, coffee, tea, and other non-caloric drinks. In some types of intermittent fasting, limited amounts of low-calorie foods may be consumed. Additionally, taking nutritional supplements is usually allowed as long as they do not contain any calories.
What are the fundamentals of intermittent fasting?
The three commonly practiced forms of intermittent fasting are: eating a reduced-calorie meal on two days of the week; consuming regular meals but only within an eight-hour window each day; and eating as normal five days a week but fasting for two. Typically, the meal on the fasting days is lower in calories than usual. For instance, one may opt to skip breakfast but consume lunch at 11 a.m. and dinner by 7 p.m.
What activities should you avoid while fasting?
What types of food and beverages are allowed during a period of intermittent fasting?
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