What Is Intermittent Fasting?
Intermittent fasting is a way of eating which involves not consuming any food for a certain period of time. Some experts say it may even reduce your risk of cancer because it helps you to burn fat. Others believe that it might help you lose weight, but only if done correctly.
The main benefit of intermittent fasting is that you will feel full longer after each meal, so there are no problems with overeating. However, there are some drawbacks.
First of all, you have to stick to one type of diet. If you do not follow a strict fast day and night, then you will experience hunger pains. Also, it is difficult to maintain the same level of cleanliness while fasting since you must avoid eating anything that contains protein or fats.
Another drawback is that you cannot count calories. So, you will need to monitor how many calories you consume every day.
Another disadvantage is that it takes some time before your body adapts to the new eating pattern. Therefore, it would be better if you start off with a smaller amount of food than what you normally eat.
How Does Intermittent Fasting Work?
There are two types of intermittent fasting: the “day” and the “night”. The night is when you only eat during the time that you sleep and the day is when you eat your meals. The “day” fast begins after breakfast and continues until you go to sleep.
It has been proven that the “night” fast is more effective than the “day” fast. When you consume all of your food for the day, your body goes into a fasting state.
Your body does not burn fat during this period of time. Instead, it burns glycogen. After some time, your body does switch from burning glycogen to burning fat.
However, when you only skip eating at night, your body is not provided any food. As a result, it burns fat during the night as well as the day.
This helps you to burn fat quicker and more efficiently.
The Most Effective Type Of Intermittent Fasting: The “Night” Fast
The problem with the “day” fast is that your body never goes into the fat burning mode. Instead, it continues burning glycogen.
As a result, you will not lose weight as quickly as you would if you did the “night” fast.
A lot of people who have tried using the “day” fast say that they started getting hungry after just a few hours. Others say that it was not really saving them any time or helping them in any way.
If you do not eat anything during the day, you will be more than hungry by dinner time. This defeats the purpose of the fast when your only thoughts are about what you can and cannot eat.
Some people believe that they can have a cup of tea or coffee in the morning instead of breakfast. They say that these drinks are healthy and will keep them full until lunchtime.
In reality, these drinks contain calories. If you drink more than a few cups of coffee or tea, you will not be fasting at all.
Another problem with the “day” fast is that it can be a hassle to prepare your meals at different times and make sure you have eaten everything on time. If you miss a meal, then the whole schedule gets thrown off and the whole fast becomes useless.
All of these reasons are why most people prefer to do the “night” fast. The best way to do the “night” fast is to only eat dinner and nothing else.
If you are used to eating several times a day, then this change can be difficult at first. If you have afternoon or evening cravings, then try drinking more water or herbal tea.
It is also a good idea to schedule your dinner around your favorite TV shows or sports.
Tips On How To Make Your “Night” Fast More Enjoyable
1. Drink More Water
Try drinking more water during the day. Not only will it keep you feeling full, but it will also make your skin look better.
Getting into the habit of drinking a glass of water before you eat will help you feel less hungry as well. Just make sure the water is room temperature or cold; drinking hot beverages can raise your appetite.
2. Eat Plenty Of Fruits And Vegetables
Fruits and vegetables are not only good for you, but they taste great as well. Try snacking on some apples, oranges, or carrots during the day.
If you need more variety, stock up on some canned fruit as well. Canned fruits such as peaches, pears, and pineapple taste great and are perfect for the “night” fast. Most canned vegetables are packed in water and have little to no fat. Load up on the broccoli, asparagus, and corn; they are not only low in fat and calories but also high in essential nutrients.
3. Have A Light Dinner
Instead of having a big dinner, try having a light dinner. Load up your plate with salad, grilled chicken or fish, and some green beans.
This way you will be less hungry at bedtime.
4. Curb Your Appetite With A Cup Of Tea
Instead of having a big dinner, try drinking a cup of tea. Not only are most teas caffeine free, they can also curb your appetite.
If you have trouble sleeping, be sure to drink the tea at least a few hours before bedtime.
Remember that the “night” fast is not just about depriving your body of food. It is also about depriving it of unnecessary calories.
If you have a big meal before bedtime, your body will take several hours to digest it. Not only will you be lying in bed thinking about food, it will also be harder to get the rest that your body needs.
Snacking is also out during the “night” fast. Once your body becomes accustomed to having fewer calories, it will begin to crave them.
Snacking can be a big downfall for people trying to lose weight. It is better to eat slightly less during dinner than to snack at night.
The “night” fast also involves drinking plenty of water. Water not only keeps you hydrated, it also keeps your digestive system working at its peak performance.
By drinking enough water, you allow your body to flush out the toxins that are released when fat is burned.
The fewer toxins that are in your body, the more successful you will be at burning fat and losing weight.
What Not To Do
There are several things that you should avoid doing on a daily basis. If you have a habit of doing any of the following, it is best to give them up completely.
Not only will they work against your goals, but can also make your life more difficult.
1. Avoid Eating After 7:00 PM
After 7:00 PM your body goes into a “fast” mode. It begins to conserve energy by storing any food you give it as fat rather than burning it for energy.
As long as you don’t go over your daily calorie limit, you don’t need to eat after 7:00 PM.
2. Avoid Liquid Calories
Just like eating late at night, drinking anything other than water after 7:00 PM is just going to make your body store the calories rather than burn them. If you are thirsty, drink a glass of water.
If you want something a little more refreshing, try drinking some lemonade with artificial sweetener.
3. Avoid Snacking
Since you aren’t eating after 7:00 PM, you don’t really need any snacks during the day. Instead of snacking, try drinking more water.
If you are hungry, eat your meals on time. By doing this, you will prevent yourself from getting hungry at night and overeating.
4. Avoid Fast Food
It should be obvious that fast food is not the healthiest food in the world. Fast food is loaded with calories.
It is also full of preservatives, additives, and other things your body doesn’t need. Not only will eating fast food make it harder for you to lose weight, it can also make you feel sluggish and sick. It is definitely something to avoid if you are serious about losing weight.
5. Avoid Sugar And Sweets
Sugar and sweets are bad for anyone trying to lose weight. Not only do they contain lots of calories, but can also cause you to develop a dependency.
Once your body becomes dependent on sugar to give you a boost of energy, it will begin to demand it. If you try to cut out sugar and sweets completely, your body will protest by making you feel tired and sluggish.
6. Avoid Alcohol
We all know alcohol is packed with calories. It can also make you eat more than you normally would.
Everything tastes good when you add alcohol to it. By drinking alcohol, you are also more likely to eat unhealthy foods and not worry about the consequences the next day.
7. Avoid Excessive Exercise
While exercise is essential for healthy living, there is such a thing as doing too much. If you push yourself too hard exercising, your body will reach a point of fatigue.
At this point, your body goes into conservation mode and shuts down several of its processes. Since your body is in this mode, it won’t burn as many calories as it otherwise would.
The best type of exercise to lose weight is anything that gets your heart rate up, like aerobics or running. However, don’t overdo it.
If you begin to feel tired, stop and rest. Forcing yourself to push through could actually have the opposite affect and cause your body to store more fat than normal.
8. Eat A High Protein Breakfast
Breakfast is an important meal that starts your day. While it isn’t the most important meal, it still counts.
You need to eat breakfast within one hour of waking up. Eating a good breakfast can help you avoid temptation later in the day. It will also keep your energy levels up when they are most needed.
A high protein breakfast is one of the best ways to start your day. By eating something with high protein, you will feel fuller for longer periods of time and reduce your cravings.
Some great breakfast foods include eggs, oatmeal, milk, and peanut butter.
9. Eat A High Fiber Diet
Your diet should be made up mostly of fruits, vegetables, whole grains, and lean meats. Fiber is essential to a healthy diet because it helps keep your digestive system running smoothly and prevents constipation.
It also keeps your blood sugar levels stable and helps you feel fuller for longer periods of time.
10. Get A Checkup
The best way to prevent weight problems is to address them early on. If you get your yearly check-up and all your vital signs come back normal, you know everything is fine.
If you do find something wrong, then you can take steps to getting it treated quickly.
If you follow these tips, you should have no trouble losing weight and getting into shape. Before long you will feel better both physically and mentally.
Best of all, you will know you did it yourself and will have more confidence because of it.
Talk to your family physician or consult a nutritionist to get the ball rolling. Developing a weight loss plan is the first step in reversing the effects of being overweight and living an unhealthy lifestyle.
Once you’ve determined the cause of your weight gain, you can begin making changes to your daily diet and exercise routine.
Persevere In Losing Weight
Stick with it! Losing weight takes time and effort but the results are definitely worth it.
It took a long time to gain the weight, so don’t expect to lose it all overnight. The important thing is consistency. If you go through periods of eating poorly or skipping workouts, you may very well end up gaining some of the weight back. Don’t be too hard on yourself if this does happen as everyone has lapses in their diet and exercise routines from time to time. The important thing is to get back on track as soon as you can.
Research Different Diets
There are many different ways to lose weight and some may work better for you than others. If you’ve tried all the methods listed above and still haven’t achieved the results you want, you may want to look into other options such as the Atkins diet or the Metabolic diet.
These diets are very different from one another but they both have proven results.
The last thing you want to do is spend all your money on a product that doesn’t deliver the results you want. To avoid this, take the time to research each weight-loss product out there and find what one appeals to you the most.
From there, read reviews about that product and see what others are saying about it. Many review websites will have information on if a diet product is any good or not.
Many of the best diet pills contain only natural ingredients and will assist you in your weight loss endeavors. Always read over the ingredients before making a purchase because you want to make sure that it’s something you can actually ingest without any ill effects.
You also want to be sure that it is not a pill that contains a mixture of ingredients as this may cause unwanted side effects.
When taking diet pills, it is best to follow a healthy diet along with an exercise routine. Taking diet pills will help you to lose weight quickly, but if you don’t continue with a healthy lifestyle after the fact you may very well gain all the weight back and then some.
Keep in mind that while diet pills have been proven to work when used correctly, they do not work for everyone. If you do not experience any weight loss effects, you may need to visit your doctor and get your thyroid gland checked as well as your hormones.
One of the best things you can do when on any diet plan is to remain positive. No matter what hardships you may face or how bad you want a meal that doesn’t fall within your diet’s guidelines, if you remain positive you will get through it and the results will be all the better for it.
So take a deep breath, relax and know that you can do this.
Sources & references used in this article:
The Buzz on Intermittent Fasting by I FASTING – search.proquest.com
Eat, Fast, Slim: The Life-Changing Intermittent Fasting Diet for Amazing Weight Loss and Optimum Health by A Hamilton – 2017 – books.google.com
A feasibility study to investigate the effectiveness and safety of an intermittent fasting diet for weight reduction in adults with Type 2 Diabetes treated with insulin: a … by KA Pace – 2017 – mro.massey.ac.nz
Fasting Mimicking Diet For 5 Days Every Month by R Schilling – 2019 – askdrray.com
The New Evolution Diet: The Smart Way to Lose Weight, Feel Great and Live Longer by A De Vany – 2011 – Rodale Books
Fruit and vegetables as adolescent food choices in New Zealand by E Tribole, E Resch – 2012 – Macmillan
Extending an approach to hospital malnutrition to community care by A De Vany – 2011 – books.google.com