More and more people are committing to the lifestlye change of intermittent fasting. Fasting is different from a diet as it is more of a long term solution that provides numerous health benefits when dieting is mostly a short term goal of hopeful weight loss. Fasting was once thought of as a routine only followed by certain religions, but now it is implemented by people of all races as research is proving that it can help almost all people achieve a healthier you.
What Is Intermittent Fasting?
Intermittent fasting is a routine of consecutive hours of refraining from eating during the day and night followed by a few hours when a person can go about their normal meals and snacks. The best thing is that it is not complicated in the least. Once the schedule is put into place, it is simple to follow correctly.
For example, an intermittent fasting schedule may look like this.
- 7 pm to 10 am there is no eating. This means for 15 hours, you will be restricting yourself to drinking mainly water, black coffee, and some teas.
- From 10 am to 7pm, you can go about your normal eating. This would give you ten hours where you can be actively eating your regular meals.
The key is to not cram as much eating as possible into those ten hours. You should eat a normal lunch and dinner with few snacks if possible. The number of calories you will be eating during the day will go down significantly.
Benefits of Intermittent Fasting
Perhaps the main benefit that gets most people interested in intermittent fasting is the possibility of substantial weight loss. With nearly 40 percent of adults recognized as clinically obese in the United States alone, overeating is a major problem around the globe. Fasting could bring that number down considerably and provide other health benefits as well. These benefits include:
- Improved insulin control and fat burning[1].
- Lower blood pressure.
- Reduce inflammation.
- Mental clarity.
- Increased growth hormone.
- Cellular repair [2].
What Foods Break a Fast?
The simple fact is that all foods will break a fast. Fasting is all about restricting yourself from food. Once you consume something that has more than a few calories to it, you are emerging from the fasting state.
The question you should be asking is about what foods should you be eating when you break a fast. For instance, you don’t want to eat junkfood coming out of intermittent fasting. It is way too high in calories, sugars, and fat. If you eat these things, you are defeating the purpose of fasting in the first place. You need to come out of your fast smartly by consuming protein, vegetables, fruit, and good fats.
Keep the Process as Simple as Possible
It is easy to commit to intermittent fasting once you are set into a routine. Fast for 16 hours and then have an eating window of 8 hours. During those 8 hours, eat like a caveman. Stick with protein, fruits, vegetables, and the good fats. Don’t even keep any of those high processed foods in your house so you are not tempted to go astray. Commit fully and you will be amazed at the results!
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References
- How to Do Intermittent Fasting Based on a Shift Work Schedule
- Do Nuts Break a Fast and a List of Nuts on Calories
- 5 Steps Starter Pack to Combine Mindful Eating with Intermittent Fasting
- Mindful eating
- Warrior Diet
