INTERMITTENT FASTING FOR BEGINNERS

5 ADVANTAGES OF INTERMITTENT FASTING

Intermittent fasting has several advantages over other approaches to weight loss.

​Here are five:
count your calories
Counting calories is unnecessary. Almost all diets involve counting calories. While this may be necessary following these short-term eating plans, it is almost impossible to do this long-term. This means that when the "diet" is over, the classical rebound fat gain is just around the corner after a period of rigidly controlling all food.
You don't need to go hungry. You will be eating your daily calories in a window of several hours, making it more difficult to overeat when compared to a traditional grazing approach. If you are fasting, you are not worrying about whether a snack is okay or not. Fasting is not eating and when you break the fast, you eat if you are hungry.
Your body doesn't hold on to its fat stores. Most diets are necessarily restrictive. Your body is permanently deprived of food and reacts as if going into starvation mode. Your body hangs on to all your fat stores and slows down your metabolism, the opposite of what you want. When you can eat to satisfaction as is the case on a fasting diet, your body responds by releasing body fat.
Intermittent fasting is less restrictive than other diets. If your idea of good food is a burger and fries, no diet is going to help you until you change your thinking. But it is possible to have some leeway in what you eat. Start with your healthy proteins and complex carbs, but you can occasionally add some of what you like.
stay away from unhealthy
A fasting diet adapts to you. Instead of trying to find exactly the right number calories or grams of carbs or fats at 6 am or 10 pm, you fit your daily fast into your life and goals. Many who are successful with fasting find a 16 hour fast from evening until the next day at lunch time works well. Others prefer a 24 hour cycle. All of these are possible and have different advantages. Fasting becomes a lifestyle rather than a diet.

IS INTERMITTENT FASTING FOR YOU?

  • If your primary fitness goal is fat loss then Intermittent Fasting should be something you consider. By eating during a limited time period you are more likely to be in calorie deficit, hence promote fat loss.
 
  • There is very little planning involved - you don't have to measure out your foods or prep loads of meals. It's very easy to follow, eat or don’t.
 
  • Fasting is easier than dieting. You are not adding new foods that you might not like to your mealtimes, you are simply changing your pattern of eating.
 
  • If you decide to try fasting, review the different approaches and find the one which is best for you.
fasting timing
Mindset is a big part of intermittent fasting. If you are constantly thinking about and craving food during your fasting periods and it is making you irritable, then fasting may not be for you.
 
Risks Of Fasting - There are some risks involved with intermittent fasting including:

  • Dehydration. You must replace the fluids you are not receiving through fruits, vegetables and juices during your fasting phase.
 
  • Fasting periods will lower your vitamin, mineral and electrolyte intake, be sure to replace these nutrients.
 
  • Anabolic vs. catabolic states will be dependent on your feeding or fasting period, overtraining while fasting will force your body to “eat” muscle tissue to survive, reducing or eliminating gains in size, speed or strength.
 
  • Overeating. The feeding periods are not intended as binge eating periods. To maintain health and a healthy weight, choose natural “clean” foods during your feeding pe

5 TIPS TO HELP GET STARTED INTERMITTENT FASTING

drink your 8 glasses of water
  1. 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 really give you the results you want, and any longer than this is unnecessary and can be harder to adjust and adapt to.
 
  1. Increase your water intake when fasting. Intermittent fasting will also help to cleanse your system and let your body work more efficiently. In order to help this process, you should increase your water intake. The best way to do this is have water with you at all times so that you can sip regularly.
 
  1. Break your fast with a healthy meal. The first thing you eat after a fast should be a healthy meal. You might only have 8 hours to eat your daily food, filling up on the good stuff first is always a good option.
 
  1. Time your eating around your workouts. Working out should be part of any healthy eating plan. Your training should include weight-training or bodyweight training. Try to eat most of your food in the period immediately after your workout, allowing your body to use these calories to rebuild and repair rather than be stored as fat.
 
  1. Don't sweat the small stuff. The real benefit of intermittent fasting is that you don’t need to count calories or grams of macronutrients. This can be a pain and makes diets difficult to follow. Stick with your timing and fasting schedule and the details will take care of themselves.

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