Staying healthy and fit is one of the topmost proprieties of human beings, especially in the present time. For that, they follow different methods that are suitable for their lifestyle. Intermittent fasting is one of such effective ways, or rather we can say the most effective way to lose weight and stay in shape without much effort and time investment. All you need to do is restrict your consumption time. Though it is always good to prefer healthy and less-calorie foods during the process, the diet choice completely depends on the user.
All they have to do is keeping fast for a certain but fixed amount of time. There are so many health benefits that include short-term increment in Human Growth Hormone (HGH) and even change in gene expression.
As the result, it lowers the risk of diseases and increases longevity. So, it has been seen that the people who practice fasting regularly, can easily lose weight and live a longer and healthy life. However, it should be remembered that fasting should not be done randomly as it can be dangerous if not done properly.
There must proper planning and preparation when you follow intermittent fasting. For example, you have to make a proper meal plan for a weak and stock up the pre-fasting bars in the pantry so that the fasting session will be hassle-free and smooth.
Here are some tips for you to prepare yourself for fasting.
Start with a short:
If you think that you will achieve the 14 or 16 hours fasting window from the very first day, then you are wrong my friend. Moreover, in intermittent fasting, there are so many ways to achieve it. From 16:8 pattern to 500 calories in a day; you have an array of options.
As per these regimens, you can fast from 8 to 24 hours to get the result. However, many people prefer to extend their fasting period up to 72 hours. These types of a longer period of fasting are often associated with health risks like dehydration, mood change, irritability, hunger, tiredness, lack of focus, and even fainting.
It is recommended to consult with a medical practitioner if anyone wants to have fast for a longer period. The best way to stay healthy and avoid side effects is to start with a shorter period of fasting.
Fast Day Diet:
Though most of the fasting means complete restriction of solid foods for a particular period, there are a few like 5:2 that allows 500 calorie intake for the day. For some people, especially those who are starting the method, it is a better and safer option than the full-blown fasting. It will also reduce some of the health issues like fainting and weakness. So, you need to make the fasting period sustainable so that you won’t feel hungry.
Keep yourself hydrated:
While fasting, sometimes mild dehydration can occur resulting in fatigue, thirst, and headache. So, it is very important to consume water and other sugar-less beverages throughout the day. Generally, 20-30% of the fluid requirements of our body comes from the food we consume, so when you are fasting, you need to drink more water than normal.
Don’t feast on a fasting day:
It is not recommended to have a heavy meal before fasting. Moreover, you should not break the fast with the feast. You can have the pre-fasting bars which are full of energy to support your body during the fast. After the fast, it may seem tempting to eat lots of favorite foods but it will eventually slow down your weight loss regimen. So, take a close look at the daily calorie quota for the day and never exceed the recommended level.
Layla Tovey