Shape-up in lock-down: How to lose weight with Intermittent Fasting?
Currently, many of us find ourselves carrying extra weight on, after the circumstances of prolonged Convid -19 quarantine.
You may at the moment be shopping for a suitable weight loss strategy to help yourself lean for upcoming summer months. If this is your case, read up, as I will be sharing with you tips and techniques on healthy weight loss. This is actionable information you won’t find anywhere else.
But be aware this is not medical advice, but it is an information you can use as a conversation-starter with your physician at your next appointment.
A phenomenon called intermittent fasting is currently one of the world’s most popular health and fitness trends.
It involves alternating cycles of fasting and eating.
This method is free, simple and flexible.
It involves fasting during prescribed periods of time. And that is it. No elaborate dietary protocols are involved. We focus more on the timing on our meals.
During 24-hour period you typically fast for 16 hours and you have 8 hours of feeding window.
It is at its best a healthy lifestyle informed by human evolution and the study of metabolism. As it asks the human body to be much more efficient and self-protective than it is accustomed to being in our modern times. Where food is readily available on demand.
Best results are gained if followed for at least one month.
It can be adopted as a lifelong strategy.
Think about this, it is very logic. We have evolved to be in sync with the day/night cycle. Our metabolism has adapted to daytime food, night-time sleep.
Night-time eating is well associated with a higher risk of obesity, as well as diabetes.
Intermittent fasting is a sensible approach that helps us to stay slim and healthy.
What happens when you are in intermittent fasting?
You will achieve 20-40 % of decrease in calories intake, by obviously skipping the breakfast.
The 16 hours fast stage will fuel fat loss, especially visceral fat around your organs.
Other proven health benefits are;
- improved mental clarity,
- human growth hormone rises that helps us with lean muscles,
- Lowered blood pressure,
- Lowered insulin levels and
- lowered cholesterol
- balanced blood sugar levels,
- immune cells regeneration
- This lifestyle modification is also linked to reduced likehood of developing cancer and Alzheimer’s disease.
What would you typically eat in the feeding stage:
Whole food-based meals, best if you adopt Mediterranean style diet and purchase only high quality food, minimally processed. I have written in the past an article on how to go about introducing Mediterranean diet. Make sure you read my previous blog post through this link.
In general, remember to always avoid sugars, refined grains and don’t have too much alcohol.
Instead, eat fruits, variety of colourful seasonal fresh, cooked and raw and fermented vegetables, beans, lentils, whole grains, nuts and seeds, meats, fish and seafood and good quality healthy fats like olive oil, avocado, butter and coconut oil.
Be active throughout your day and try to build muscle tone.
What would you typically do in fasting stage?
Let your body burn fat between meals. Don’t snack. Don’t eat. Get adequate sleep. Drink plenty of water and know that if you have a plain coffee and tea in the morning without the milk, this will not break your fast. Alcohol however does break your fast. Have your glass of red wine with your dinner. Not after the dinner.
How to start Intermittent fasting?
You can start it immediately. Remember this method is free, simple and flexible.
Consider a simple form of intermittent fasting. Limit the hours of the day when you eat, and for best effect, make it earlier in the day for example between 10 am to 6 pm.
If you are a night owl, then the 12 pm to 8 pm feeding time may suit you better. Remember to have at last 2-4 hours feed free before your sleep.
Who shouldn’t do Intermittent Fasting?
- people who have eating disorders
- and pregnant or breastfeeding mothers.
There you go, these were your essential intermittent fasting tips. I hope you got inspired to try this lifestyle modification for yourself.
If you would like a personalised nutritional consultation, do not hesitate to book one on one consultation with me.
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