Its benefits Intermittent Fasting Some people experience weight loss, more energy, improved digestion, reduced sugar cravings and better sleep.
There are so many ways to incorporate intermittent fasting into your life, so if you have thought about it, there is definitely one that is right for you.
Of course, before you start any new diet program, including intermittent fasting, be sure to consult a specialist first.
Starting with the 14:10 method is a great start, where you basically fast for 14 hours every day (most of which will consist of your night’s sleep) and have a 10 hour meal window. If you feel ready to go on a longer fast, the 16: 8 protocol is the perfect next step. Extends your fasting window by two hours. For example, food from 12 noon to 8 pm. If, however, you find that you are eating dinner earlier, you may also be interested in trying 18: 6.
What is the intermittent fast 18: 6?
The 18: 6 protocol includes fasting for 18 hours, leaving a six-hour window of food. This could mean consuming lunch at 12:30 p.m., a snack at 3 p.m. and then finish your dinner at 6:30 p.m. This is a much stricter form of intermittent fasting and definitely the best for experienced “fasters” who have tried other methods.
This 18-hour fasting method may be right for you if your weight loss has stopped working at 16: 8 or if you tend to overeat at the larger dining window.
How does 18: 6 intermittent fasting help with weight loss?
Jason Fung, MD, a nephrologist and author of The Complete Guide to Fasting, explained that intermittent fasting can help burn fat by lowering insulin levels.
This is different from the standard weight loss method recommended by most experts, which is essentially calorie restriction. Dr. Fung said that if the daily calories are reduced from 2,000 to 1,500 (so as to create a deficit of 500 calories), the body is forced to reduce its metabolic rate. The slower metabolism creates the feeling of cold, fatigue and hunger.
Weight loss will be followed by fatigue and constant tiredness, which means you will have to eat less to lose weight. This is why Dr.Fung said that low calorie diets fail, something that has also been shown to contestants on the weight loss TV show, The Biggest Loser.
A landmark study of former The Biggest Loser contestants found that a period of severe calorie restriction and weight loss had disrupted their metabolism, leaving them with far fewer calories needed to maintain their new weight. Most of the contestants ended up regaining most, if not all, of the weight they lost on the show.
Dr. Fung monitors diabetics and reports that fasting has helped them lose weight, reverse their diabetes, and stop taking medication. “If insulin is low, then the body can get its energy from fat stores,” he says. Many people who actually fast find that hunger is reduced, so intermittent fasting can help people who tend to overeat. Any form of daily intermittent fasting, aims at consuming daily calories, in a shorter period of time.
Advantages of intermittent fasting 18: 6
-It is easy to maintain it every day: Without much disruption to your daily schedule, you essentially skip breakfast and then eat your dinner.
-It is flexible: If you prefer to eat lunch later, you can change the dining window (2 pm to 8 pm) or move it earlier (10 am to 4 pm).
-Improved digestion: Eating less time during the day can help reduce or prevent bloating and improve digestion.
Clear mind and increased energy: Once your body adjusts, you will experience an increased sense of spiritual clarity and concentration, which means that there is no more “brain fog”, and more energy.
-Improved sleep: If you tend to go to bed earlier, eat dinner by 6 p.m. means you do not snack after dinner, so you fall asleep with a full stomach. You can just start a new habit where you curl up on the couch with a hot cup of herbal tea.
-You can eat bigger meals: Since you consume all your daily calories in a shorter period of time, another advantage is that you can sit down and eat bigger meals. This way you feel more full than if you ate three to six small meals. during the day.
-You can eat the foods you love: You also have more indulgence with the foods you eat. In other words, you can choose foods that you may have denied yourself in the past, foods with higher calories or more carbohydrates. And even if you skip breakfast, you can eat the breakfast foods you love. You will just delay your meal for later in the day.
Disadvantages of intermittent fasting 18: 6
It may seem restrictive: For those who are accustomed to eating all day, limiting meals and snacks to a six-hour window may seem impossible.
-Can cause digestive problems: Consuming fewer calories during the day can improve the digestion of some people. However, for others it may be difficult to adjust all their daily calories to a six-hour window, making it difficult for them to consume the required calories without even feeling full.
-You may feel hungry: If you do not take care to get the daily calories you need or consume enough protein and good fats, 18: 6 can make you feel hungry or tired.
-Can cause overeating: Any form of intermittent fasting, especially 18: 6 as it is the most severe, could potentially trigger unhealthy behaviors for those with a history of eating disorders. Lisa Eberly Mastela, MPH, RD, told POPSUGAR: “Any form of intermittent fasting should be done under the supervision of a registered dietitian and any diet that encourages a restrictive diet should really be treated with caution from the beginning.” You may be okay with a less stringent form of intermittent fasting, such as 16: 8. However, if in doubt, it is best to consult a doctor or dietitian and, if you have a history of eating disorder, a therapist.
Intermittent fasting should not negatively affect your life.
Tips for achieving intermittent fasting 18: 6
Like any new diet, there is a period of adjustment. The best advice is not to “dive” immediately at 18: 6 if you have never fasted before.
-I start with a 12 hour fasting window and then gradually increase to 14 hours and after 16 hours.
-During fasting, make sure you drink only black coffee, tea, carbonated water and plain water. Eating a little cream or stevia in your coffee can really cause hunger, which will make fasting more difficult.
-Be sure to sleep at least seven hours a night to prevent wrinkles caused by fatigue.
-Choose foods rich in nutrients and eat until you are full but not until bloated.
Focus on protein, healthy fats, complex carbohydrates and plenty of fiber.
-Using an intermittent fasting application can be useful to track your daily progress and inspire you to follow it.
But always remember the basic rule for fasting: If you do not feel well, end the fast and try again the next day.
Read more
Crème Brûlée with espresso aroma
There are some signs that you need to think about before revealing your secrets
savoirville.gr
Follow Skai.gr on Google News
and be the first to know all the news
