Have you heard of intermittent fasting? This nutritional model is becoming more and more popular (although it has been practiced for millennia), since if done correctly it yields incredible results both inside and out. So today, we want to explain the keys about how to start intermittent fasting and what its benefits are.
Oh! And don’t let the word fasting stop you, because you won’t go hungry and you will always be full of energy (although if you take any of these Fragrances that attract positive energy, even more)
What is intermittent fasting?
Intermittent fasting is a nutritional model that alternates periods of fasting and periods of food intake. The fasting periods can be adapted to each person's lifestyle, although the most popular are the 12-hour fast or the 16-8 intermittent fast, that is, one in which no food can be eaten for 16 hours.
Although at first it may seem like a long time, it is not a difficult diet to follow, since this fast is done between dinner and breakfast or lunch, so you are probably already fasting about 10 hours without intending to.
What are the benefits of intermittent fasting combined with exercise?
In general, the intermittent fasting experiences are usually very good and bring many benefits to those who do it. Why? Very simple: because this way we activate our metabolism.
And this is extremely important, since in most cases, fat accumulation problems stem from a slow metabolism, used to eating the same foods at the same times. It's like in sports; if we do the same exercise routine continuously, at first we will notice results but then we will plateau.
So, if we concentrate food intake within a limited time period, we will ensure that our metabolism "does not relax" and converts accumulated fat reserves into energy, which stimulates weight loss.
Additionally, this nutritional model also provides many other benefits:
- Delays the aging of the body.
- Reduces inflammation markers.
- Lowers cholesterol and triglyceride levels.
- Promotes neuronal plasticity.
- Limits the growth of cancer cells.
If we already promote metabolism acceleration with our diet with its consequent fat burning, imagine if we also exercise regularly. The perfect combo to show off a great figure! Combine the intermittent fasting diet with this strength training at home or with these exercises to improve flexibility and you will notice a before and after in your figure.
Next, we present to you the most valued types of intermittent fasting and some tips to do them, but yes, it is always advisable to consult a nutritionist who evaluates your case and gives you personalized guidelines. Every body and lifestyle is unique!
Types of intermittent fasting
Besides consulting a nutritionist who provides you with a personalized diet to break the fast, it is very important that you strictly follow the intermittent fasting schedules. And if we exceed the fasting time, a rebound effect can occur and this method can become completely counterproductive.
Intermittent fasting 16-8
The 16-hour fast is the most famous because its results are much more noticeable. To do it, you simply have to set a 16-hour period during which you must not eat any type of food.
If your lifestyle is daytime and you have an “office schedule,” the most appropriate thing is to set the first intake between 12:00 - 14:00 hours and have the last one between 20:00 - 22:00 hours, so you complete the 16 hours without problems, since most of the time you will be sleeping. As you can see, the only meal that is skipped is breakfast, although supplements can be taken during intermittent fasting like vitamin complexes.
One of the million-dollar questions is you can drink coffee during intermittent fasting, and the answer is… yes! Fortunately non-caloric drinks can be consumed like coffee, tea, or water. However, no coffee with milk or chicken broth if you want to do intermittent fasting correctly.
12-hour fast
Another of the most famous types of fasting is the 12-hour fast. This one is much easier to manage, making it ideal for gradually getting into the world of fasting.
In this one, we recommend you have dinner around 7:00 or 8:00 PM and breakfast exactly 12 hours after the last meal.
Best intermittent fasting apps
Even if you see a nutritionist who plans your diet, it's normal that if you're not used to strict eating schedules, you might forget when to eat and lose some control. But don't worry, because there are intermittent fasting apps that make it much easier to follow your diet properly.
These usually include fasting programs, control systems, alerts, and progress tracking charts for your weight loss.
Some of the most popular ones (available for both iOS and Android) are Follower of Zero-Cal Fasting, Clear - Intermittent fasting for body and mind or Do-Fasting. Moreover, the latter is very comprehensive and ideal for combining intermittent fasting and exercise, the key to achieving a perfect body!
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