7 Simple Rules for Healthy Intermittent FastingPosted by Lisa Nathalie on May 15th, 2019 Most of us love intermittent fasting because of the flexibility it offers. It's as simple as dividing your days into periods of eating and fasting. It's also one of the few diets that allow you to enjoy all your favorite food without worrying about counting calories. Furthermore, intermittent fasting diet has amazing science-backed benefits. This kind of fasting increases your growth hormone known as HGH. When that happens, your body generates new cells and tissues while old cells die. This leads to benefits such as:
Like all good things, there are a few rules you must follow to get the most out of intermittent fasting. Keep these rules in mind as you start in your intermittent fasting journey. 1. Start Small You can think of intermittent fasting as a habit. It will, therefore, take several weeks to develop and stick with. The key is to start small, build up, and not give up. Even if you fail, you still get benefits and you can start again. Experts recommend starting with a short fasting window, then increasing it gradually. Another way is to start with fasting one day a week. 2. Stay Hydrated Fasting will involve staying away from solid food. That will be tough at first. Water, herbal tea, and black coffee will help you feel less hungry. Keep your water bottle close. You can flavor it with lemon or lime to keep it interesting. Load up on green tea. It has great benefits, especially for weight loss. 3. Distract yourself It won't help if you're thinking about food throughout your fasting window. Obsessing over food will make your fasting window feel longer than it really is. Your eye will constantly be on the clock. That’s not a fun way to spend your time. Plus, if you obsess over food, chances of you overeating increase. Most people prefer to schedule their fasting window for night time or over the busiest part of their days. 4. Be patient Despite what you've read, intermittent fasting is not a magic bullet. You must try it for a few weeks before you see results. Give your body time to adjust. Expect hunger pangs at the beginning of your journey. The good news is that, in time, you'll be able to manage your hunger. You'll experience fewer cravings. Plus, you will notice that you feel more energetic. You'll also lose weight and experience better mental focus. 5. Be consistent. Don't give up Like most diets, consistency is key. If you give up too soon you'll deny your body the awesome benefits of intermittent fasting. When you slip up, don't beat yourself up. Simply restart at your next fasting window. Make your eating windows count. You can prepare your meals earlier to make things easy. Cook your favorite meals and sneak in a delicious snack. 6. Intermittent fasting should blend into your lifestyle Before you embark on intermittent fasting, you should carefully consider the different plans. Choose fasting windows that won't disrupt your lifestyle. For example, if you spend dinner with family and friends, you can schedule your eating window for later in the day. Your fasting window is best scheduled for when you're at work or asleep. 7. Pay attention to your body Stop if you experience any of the following symptoms:
Basically, if you start feeling unwell, stop your fast. Consult with your doctor to make sure you're okay. The bottom line Intermittent fasting isn't meant to be restrictive. In fact, the rules above are to help you start intermittent fasting with a bang. Since it can be tough at first, these rules will help you remain consistent. Like it? Share it! |