Intermittent Fasting: Lose Weight And Live Healthier
The word “fasting” should not frighten you or make you think that you have to go hungry and in pain, or make sacrifices. Alternating fasting simply means scheduling your meals differently so that your digestive system has more time to rest.
In this way, your other bodily functions will also work better and, for example, help you sleep better.
Read on to learn more about intermittent fasting and how you can use this method to lose weight and live a healthier life.
Intermittent fasting is not a diet
This method has nothing to do with dieting. You don’t have to go hungry or count calories. Rather, it’s a change in the way you eat to be healthier and smarter. This way you reach a healthy weight without having to become obsessed with food.
In fact, you also fast at night between your evening meal and your breakfast. With this method you simply extend that period. This will strengthen your body’s natural ability to rest and lose weight.
In short: you have breakfast later and you eat your evening meal earlier than usual. Of course, everything depends on your lifestyle, family, schedule, habits, work, etc.
The aim is to fast for at least 12 hours a day. Ideally, each period should last 18 hours. You don’t have to do that every day, but try at least a few times a week.
What does the schedule look like?
For beginners
Some nutritionists suggest skipping breakfast or dinner. If you are a beginner you can certainly choose this, if you are not too hungry.
Completely new? Try this scheme :
- Breakfast: 8 am
- Lunch: 2 pm
- Supper: before 8 p.m.
Suprised? Indeed, some already unconsciously follow a light fasting schedule. Still, others make the mistake of eating late or at night.
With this schedule you can already fast for a period of 12 hours.
For experts
Are you someone who can fast for 12 hours without any problems? Then this schedule is for you:
- Breakfast: 10 am
- Lunch: 3 pm
- Supper: before 6 p.m.
With this option, you test how your body responds to 16 hours of fasting. The longer you fast at night, the less hungry you may be in the morning.
Do you want to extend the period to 18 hours? Then try to combine your evening meal with your lunch or your breakfast with your lunch.
What can I or can’t I eat?
The secret to intermittent fasting starts with eating better. Opt for nutritious, satiating foods and stay away from junk foods.
Recommended food
- Cold pressed virgin vegetable oils such as coconut oil, olive oil, sesame oil, etc.
- legumes
- Eggs
- nuts
- Seeds
- Avocado
- Oats
- Buckwheat
- Quinoa
Food not recommended
- Refined flour (pastry, crackers, white bread)
- White sugar
- Ice cream and other desserts with dairy
- fried food
- Processed meat
- Ready-made meals
- Soft drinks and juice from bottles
- Junk food
Practical tips
Do you also want to fast alternately? Here are some tips:
- Drink plenty of water during the day, as well as during the fasting period, but not with meals. You often think you’re hungry when you’re really just dehydrated.
- Don’t go hungry unnecessarily. Make yourself feel full with healthy foods.
- You can drink healthy tea while fasting .
- Chew your food well and enjoy every meal. Try out new recipes and experiment.
- Start fasting during the holidays. Then you probably sleep in and the fast doesn’t seem to last that long.
- Do not fast too long on days when you have a lot of work to do, when you have to drive, or when you have something to do that requires your full concentration.
You will soon feel full of energy as the bloating disappears and your body feels lighter. The benefits will give you the motivation you need to make intermittent fasting a habit so it doesn’t feel like a chore.
