Did you know that Intermittent fasting is without a doubt one of the fastest growing programs for losing weight? Here is 9 ways to help it work better and faster for you.
You need to understand Intermittent fasting is more of a schedule of eating then an actual diet. IF has been labeled with the word “diet” for its ability to help with fat or weight loss.
How does eating on a schedule help with weight loss?
This is where the science comes in.
What does science tell us about short fasts?
- That you will have some insulin resistance.
2. That’s a good thing for losing weight or fat
3. Decreased your odds of getting type 2 diabetes.
4. Lower chances of heart disease
5. Lowered blood pressure
6.Lowering of cholesterol
The part that puts a wrench in the works is that most of the science of intermittent fasting is on animals, go figure. It would seem that something that has changed so many people’s lives would be looked at a little closer, but not yet.
This is one of the most important reason that you need to try intermittent fasting out;
- From personal experience it does help with fat loss.
- It really is simple
Anyone who has dieted knows that you will lose muscle mass along with the fat. However, I’ve seen hardly any loss of muscle mass on this program, which is a plus.
There is some science, not on animals to show why this is.
There are 2 of the programs in IF that you should start out with;
- The 5:2 intermittent fasting program
- 8/16 intermittent fasting program
Of the 2 of these the 8/16 works best to start with
- It’s flexible as you need it to be
- It will get you prepared for longer fast.
But how do you go about it? Here are 9 tips to help you get started on intermittent fasting.
Don’t make your fast too long or too short
An ideal fast length for weight-loss and health benefits is between 16 and 24 hours depending on age, experience and exact goals.
Any less than this won’t give you the results you want (remember you are already fasting for 10-12 hours overnight). 16 hours is the minimum fast that you’ll want to do.
Increase your water intake when fasting
Water intake while Intermittent fasting will help to cleanse your system and let your body work more efficiently. The best way to do this is;
- Have water available at all times.
- Drink throughout the day.
- Have 8 bottles of water a day. Depending on physical activity.
- Don’t drink it all at the end of the day.
Break your fast with a healthy meal
The first thing you eat after a fast should be a healthy meal;
- Eat veggies
- Have protein
- Consume some carbs
- Have your first meal after the fast already made and ready to eat.
Apart from the obvious benefits of eating healthy food, this also leaves less space for eating junk.
Given that you might only have 8 hours to eat your daily food, filling up on the good stuff first is always a good habit.
Time your food around your workouts
It goes without saying that working out should be part of any healthy diet plan. The centerpiece of your training efforts should be;
- weight training
- Cross fit
Try to eat most of your food in the period immediately after your workout. In this way, your body will use these calories to rebuild and repair rather than be stocked as fat.
Don’t sweat the details
One of the real benefits of intermittent fasting is that it is not necessary to count calories or grams of macro nutrients. Having to count calories and plan all you meals can be a pain in the butt.
For me, this is probably the best advice you can get. When I am at work, I find it OK because I am engaged in other things that are not food related. However, when I am home, this becomes more difficult. I have to find things to do to keep me occupied.
Get some Sleep.
Make sure that you are getting your 8 hours a night. I know everyone is different on this, some need more sleep and some can do without.
Listen to your body it will defiantly talk to you on this subject. You better pay attention or it could cost you.
Do some exercise?
When I first started fasting, I didn’t exercise. I thought I wouldn’t have enough energy and the activity would increase my hunger.
Doing exercise while fasting gave me a boost, so I was less hunger and therefore less vulnerable to wanting a quick fix of energy in the form of food.
I like body-weight circuits or a cardio interval training session. I find these don’t spike my hunger cravings; as a matter of fact it keeps my mind off the hunger.
Working out just before you break your fast is the perfect time. Also by adding exercise to your intermittent fasting days, you will seriously boost your fat loss.
Have some caffeine
When I first started fasting I walloped the caffeine and ended completely wired most of the day. I still like coffee but mostly green tea to take the edge off my hunger.
Drinking green tea can help as this is a natural appetite suppressant and will give you extra energy.
When do you get hungry?
Make a note of when you feel hungry the most that you are ready mentally to deal with. Personally, I find the middle of the morning around 10:00 am to be difficult and then again at about 5:00 pm.
Like any diet plan once you start seeing results it becomes easier to stick with it. when your body changes for the better as a result of fasting then dealing with a hunger becomes easier.
When you see results and know what you are doing is working, the end goal is a lot more satisfying than a quick fix of food that only lasts for a few minutes.
Intermittent fasting is a schedule of eating that is effective, but when a low carb eating plan is added becomes unstoppable for weight loss goals.