A beginner’s guide.
Humans have actually been fasting for thousands of years, be-it necessary and no foods available like in olden days when you had to go out and hunt for food, other instances religious reasons.
Humans and animals fast when sick it’s a natural thing to do. Our bodies are well-equipped to handle extended periods of not eating. Our body changes when we don’t eat for a while to allow for our body to thrive during a period of famine. It’s all to do with your hormones, genes and cellular repair processes.
When fasting we get a reduction in blood sugar and insulin levels as well as an increase in human growth hormones.
Many people also do fasting to of course lose weight, as it is very simple and effective way to burn fat and reduce calories. Others do it for health reasons. There is also some evidence that intermittent fasting can help you live longer. There is also research suggesting it can help against diseases including heart disease, Alzheimer, cancer, type 2 diabetes and others.
It’s also a lazy life style if you like that makes your life simpler, the fewer meals you have to plan, the simpler your life will be. Not having to eat 3 to 4+ meals a day saves time on preparation and that there is the cleaning up afterwards (all those dirty dishes to wash.)
What is intermittent Fasting
Intermittent fasting is an eating pattern were you cycle between periods of fasting and eating. There are several fasting methods, you have to split the day or week into eating and fasting periods. Most people already fast believe it or not you are fasting while you sleep, So why not extend that period a little longer.
Why not skip breakfast eating your first meal at noon and your last food intake by 8pm that you are fasting for 16 hours and you’re eating for an 8-hour period.
16/8 intermittent fasting is one of the most popular styles of fasting it’s a good way of losing weight and to improve your health.
What is 16/8 Intermittent Fasting
The 16/8 fasting method means that you limit the consumption of your food calorie-counting beverages to set windows. This means you can eat within the 8-hour period that for the remaining 16 hours you abstain from eating any food.
This can be repeated as frequently as you like – from just once a week or every day if you wish depending on yourself and how much you wish to lose.
SUMMARY 16/8 Intermittent fasting involves eating only during an eight-hour window during the day and fasting for the remaining 16 hours. It may support weight loss, improve blood sugar and boost brain function.
How to get Started
16/8 intermittent fating is simple, safe and sustainable.
How to get started is very simple, begin by picking out eight hours that you would feel comfortable and limit your eating to that period.
Many people like to eat between noon and 8pm as this means you only have to fast overnight, by skipping breakfast but still eat a balanced lunch and dinner, along with a few snacks throughout the day.
Or another option is eat between 9am and 5pm which then allows you time for a healthy breakfast, myself I prefer the other option and miss breakfast.
However, you can experiment yourself and pick a time frame that suites you.
Regardless of what you eat, its best if you eat small meals and snacks spaced evenly through the day, this will help stabilize blood sugar levels and keep hunger under control.
It’s also a good idea to stick to nutritious whole foods and beverages during your eating periods. Filling up on nutrient-rich foods this can help round out your diet.
Try balancing your diet with a good variety of healthy whole foods such as:
- Sources of protein: Meat, poultry, fish, legumes, eggs nuts and seeds etc.
- Healthy fats: Olive oil, avocados and coconut oil.
- Whole Grains: Quinoa, rice, oats, barley, etc
- Veggies: Broccoli, cauliflower, cucumbers, leafy greens, tomatoes, etc
- Fruits: Apples Bananas, Berries, Oranges, Peaches, Pears etc.
Drinking calorie free beverages like water and unsweetened tea and coffee while fasting will control your appetite and keep you hydrated, you should drink at lease 8 glasses of water a day.
SUMMERYBegin by choosing your eight-hour window for your fasting period and limit your eating within that period, be sure to eat a well-balanced diet, drinking at least eight glasses of water a day.
Is 16/8 Intermittent Fasting Right For You?
Intermittent Dieting can be a safe and easy way to improve your health and at the same time lose weight, but it may not be right for everyone. Though intermittent fasting general considered safe for most healthy adults, you should talk to your doctor before giving it ago especially if you have underlying health conditions. If you have diabetic, high blood pressure or a history of disordered eating.
It’s also not recommended for women who are try to conceive, breast feeding or pregnant.
If you have any concerns or experience any adverse side effects while fasting, be sure to consult your Doctor.
16/8 intermittent fasting involves eating only during an eight-hour time slot and fasting for the remaining sixteen hours.
It may support weight lose and improve blood sugar, brain function. Eat a Healthy Diet and drink plenty of calories free beverages like water and unsweetened tea and coffee.
It’s best to talk to your Doctor if you have underlying health conditions.
A few Questions and Answers.
- How can I suppress hunger during intermittent fasting
- Eat High Fiber foods, such as nuts, beans, fruit and vegetables and high protein foods including meat, fish during g your eating window.
- Drink plenty of water, sometimes when you feel hungry it maybe that you are thirsty so drinking plenty of water is the key.
- You can also drink black coffee or tea, also herbal teas can be a substitute if you don’t like black coffee.
Can you eat anything while intermittent fasting
You can eat whatever you want and whenever you want but obviously don’y go mad and bing eat a healthy diet, small and often. Think of it as a feeding window and a fasting window. During the eating period you can eat whenever you want.
What is allowed during intermittent Fasting
No food is allowed during that fasting period but you can drink water and non-caloric beverages.