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Intermittent Fasting: How Does It Work, and What Are Its Benefits?
Losing weight is one of the goals that both men and women have constantly set themselves, but sometimes it is not as easy as it seems, although many people lose weight easily, for others it may take more time and effort.
Intermittent fasting has become one of the most used alternatives to lose those extra kilos.
The followers it has gained are undeniable, however, another group of people still have many doubts about intermittent breakfast, how to carry it out, if it works or not.
If you are one of those who have doubts about the effectiveness and benefits of intermittent fasting, we invite you to continue reading.
What is intermittent fasting?
It means not eating in cycles, for example, you eat a couple of days normally, then you set your fasting period, and so on until you achieve your goal of losing weight that you have set. In essence, it is not classified as a diet, for the experts this is more like an eating program.
How does intermittent fasting work?
Intermittent fasting aims to give your body a rest, so that it can cleanse itself of everything you have eaten in previous days.
Its operation then is to eat for a few hours, and stop doing it for the rest of these hours, but the amount of time you eat or not will depend on the intermittent fasting model and method you choose.
16/8 method
In this you must fast 16 hours and eat for 8. Basically you will not eat while you sleep and some other hours, some recommend that you skip breakfast, and then eat the rest of your meals until 8 at night.
12/12 method
This consists of eating for 12 hours, and fasting the rest, it is one of the most used, because people do not feel forced.
Method, eat, stop, eat
As the name implies, with this intermittent fasting method you will eat for 24 hours, and then you will spend a full day only drinking liquids that have no calories. At least twice a week you should repeat this method.
What are the benefits of intermittent fasting?
According to experts, practicing intermittent fasting according to the method that suits you, you will obtain benefits such as:
1. People who practice intermittent fasting have been shown to have a lower risk of type 2 diabetes and coronary heart disease.
2. Improves insulin sensitivity, which is perfect for people with obesity problems.
3. Generates positive effects on blood pressure.
4. Helps to effectively reduce fat.
5. Another benefit of intermittent fasting is that it reduces oxidative stress levels.
6. Contributes to a healthier intestine.
What Foods Should I Eat During Intermittent Fasting?
For best results, the ideal is to combine intermittent fasting with a good eating plan, in these cases the most recommended is the Mediterranean diet. Among the foods that you should avoid while using intermittent fasting we can mention:
Sugary soft drinks
Juices
Caffeinated drinks
Carbohydrates
Pastries
Instead, establish a diet in which foods such as:
Vegetables
Vegetables
Lean meats
Walnuts
All food rich in fiber, protein, is ideal for you to eat during intermittent fasting, we will tell you about what a good plate of food should contain.
First you need a serving of whole grains.
Protein, about 170 grams is enough.
Vegetables, half a plate will do.
Some soluble fat, for example, avocado, nuts, or seeds.
This just to mention an example, follow these tips and adapt them to your needs, and you will have greater success with intermittent fasting.
5 tips for safe intermittent fasting
Some people are not informed enough to start intermittent fasting, and they can end up harming their body, so we want to leave you 5 tips, so that you can carry it out safely.
1. Hydrate
When you get up try to have a glass of water within reach, and during the day drink other liquids that do not contain sugar to keep your body hydrated while you fast.
2. Black tea
It can help give you an extra energy that you may need, or some other infusion that can generate an appetite suppressant effect.
3. Enjoy meals
When you can eat, do not get distracted by watching TV, or using your mobile, enjoy every bite.
4. Take it easy
You can start with intermittent fasting of the 12/12 method, or whatever you feel most comfortable with, but avoid straining your body.
5. Nurture yourself
This is key, to make each plate of food count, you need to prepare them in a balanced way.
If you are thinking of starting intermittent fasting, we support you, but always do it safely, and do not despair, you will see the changes gradually.
