INTERMITTENT FASTING HACKS FOR BEGINNERS
Nowadays weight loss is the most talked about subject and almost every third person is struggling to lose weight. Among the different kinds of diets currently followed to lose weight and the most popular one is the intermittent fasting. Intermittent fasting follows acyclical window between eating and fasting. It’s a time specific diet in the16:8 ratio. Your eating window should be of 8 hours in which you can eat your meals and fasting window is of 16 hours in which you shouldn’t consume anything. You can have green tea, black tea or lemonade in the fasting period but should not consume sugar in any form in the fasting window. Intermittent fasting is beneficial in many ways. It reduces insulin which initiates fat burning and also helps in lowering the risk of type 2 diabetes, stimulates cellular repair, helps in reducing the oxidative stress and inflammation in the body, it also promotes heart health. Intermittent fasting results last for longer time and this diet is easier to follow. However, for those who are not into fasting, intermittent fasting can be a little difficult at first, here some hacks for the intermittent fasting beginners-·
START SMALL- when you are new to fasting, your body will not be able to cope up with longer fasting hours, you can always start with twelve hours of fasting and then build up. This will help your body to adjust to the fasting hours better and to avoid weakness. ·
ADD MORE PROTEIN- another easy and simple hack is to add more of the proteins in your eating window when you are following intermittent fasting, as protein helps you feel full for longer period and will help survive the fasting window well. HAVE MORE FIBER- make sure that you are eating more of dietary fiber in your eating window, foods like salads, fruits etc. are good sources. Fiber will help you balance the blood sugar levels, will keep constipation at bay and will promote better gut health. ·
OPTIMUM SALT INTAKE- you need to have enough salt in your diet specially in your fasting window as when your are fasting you tend to lose a lot of electrolytes which makes you feel tired and lethargic all the time, and salt helps to replenish them. You can add a little bit of pink salt or rock salt in your drinking water along with some lemon and keep sipping on it during your fasting window.
DRINKS THAT YOU CAN HAVE DURING YOURFASTING HOURS:-·
1. Water·
2. Green tea·
3. Black coffee (in moderate amount)·
4. Apple Cider Vinegar with water·
5. Rock/pink salt with lemon water.
DR.ROHINI SOMNATH PATIL
@dr.rohini.somnath.patil
@nutracy_lifestyle_