Inrmittent fasting (IF) has been around for a while. It took a huge leap in popularity in 2013 with the “8 Hour Diet” by David Zinczenko and Peter Moore.

Zinczenko and Moore claim that eating all of your daily food over an 8-hour period results in significant weight loss.

Soon after, celebrities like Hugh Jackman, Beyoncé, Nicole Kidman, Miranda Kerr and Benedict Cumberbatch are all said to have adopted some form of the IF diet.

The diet involves restricting the length of time you eat food. In other words, you will experience alternating cycles of fasting and eating. Unlike most other diets, it limits when you eat rather than what you eat.

Currently, IF is one of the most popular eating methods available.

Various studies have shown that by adopting this eating pattern, you can get benefits such as:

• Weight loss
• Improve metabolism
• Be protected from diseases
• Longer life

If you’re interested in trying this trending eating plan, you might be a little nervous about how to go about it.

Going on a restrictive diet as a celebrity with a personal dietitian is one thing. It’s a lot harder when you have things like your job or your kids to multitask!

Read on to discover some practical tips anyone can use to get started on the IF diet.

Start

You know you want to try IF, but maybe you’re not sure where to start.

First thing: Research. As nutritionist Stephanie Rofkahr from Fit Four Five explains, IF can be dangerous for people with low blood sugar. Talk to your doctor before making any changes to your diet.

Next, decide which IF mode you want to try. There are six popular fasting styles to choose from, but this list is not exhaustive.

According to Rofkahr, the most popular choice is the 16/8 method. In this model, you fast for 16 hours, then eat at 8-hour intervals. Rofkahr tends to recommend eating between noon and 8pm.

Once you’ve done your research and decided on the schedule that works best for you, you’re ready to start.

Ways to manage it

IF can be difficult, especially in the early stages.

In addition to the grumbling of your stomach, you may also feel tired, irritable, and stressed while trying to stick to your new diet.

Here are some tips to make your life a little easier:

• Start with a modified schedule. “Start with a schedule that works for you, then increase the intensity and duration,” says Dr. Amy Lee, chief nutritionist at Nucific. No need to go straight in! Build your tolerance to eating in smaller intervals each day and do the entire diet when you’re ready.
• Keep enough water. Lee explains that you should stay hydrated with “calorie-free liquids” throughout the fast. This can include water, herbal teas, and calorie-free flavored drinks.
• During the eating phase, eat slowly and often. Rofkahr recommends eating every 3 hours over an 8-hour period so you can “load calories”. Remember that IF can become dangerous if you don’t get enough of your daily recommended calories.
• Plan healthy, nutritious meals in advance. While you may want to treat yourself to your favorite snacks and treats right after your fast is over, try to maintain a healthy diet of protein, fruits, and vegetables. fruit.
• Prepare your meals in advance. If your schedule is extremely hectic, set aside time on the weekend or a few nights of the week to prep some meals in advance. This will save you time and help you keep your diet balanced.
• Add 2 to 3 tablespoons of healthy fats to your dinner. Alicia Galvin, RD, resident nutritionist at Sovereign Laboratories, recommends adding healthy fats like olive oil, coconut butter, or avocados with your last meal of the day to keep blood sugar levels down. stable overnight.
• If you have trouble sleeping, IF may not be for you. According to IF expert Cynthia Thurlow, “If you can’t sleep through the night, don’t try to use this strategy. Let’s work on sleep first”.

Frequently asked questions

As you begin your journey with IF, these shared interests may be on your mind

Are there any potential harms to intermittent fasting?

IF is not recommended for people with a history of eating disorders, such as anorexia or anorexia.

In some people, IF can decrease sleep patterns and alertness. It can also cause an increase in stress, anxiety, and irritability for some people.

WARNING

Intermittent fasting is not for people with a history of eating disorders.

Are eating certain foods better for intermittent fasting?

In general, health professionals recommend eating healthy, whole foods. However, it is important that you make sure to take in enough calories each day to fuel your body.

Focusing on “nutrient-rich foods with more fat, protein, and fiber, will help keep blood sugar stable,” says Galvin.

What is the best type of intermittent fasting for weight loss?

There are many different ways to do IF.

While the 16/8 pattern is the most common and easiest to follow, other types include the 5/2 pattern, which involves restricting calories twice a week, and the alternate day fasting pattern, which involves Restrict calories on other days.

However, studies are still inconclusive as to whether one type is more effective than another, so try multiple methods to find out which works best for your body and lifestyle.

Scientific benefits

While most people try IF as a weight loss tool, it has been shown to have other potential benefits.

What does the research say?

In terms of weight loss, there have been several studies showing the benefits of IF.

A small 2019 study found that people only ate between 8 a.m. and 2 p.m. had lower cravings and enhanced fat burning after doing IF for 4 days.

A small 2005 study found that alternate day fasting resulted in about 2.5% weight loss after 22 days.

IF may have the potential to manage blood sugar and insulin levels, according to a 2018 study.

Several rodent-based studies suggest that fasting can prolong life expectancy and improve brain aging.

A 2007 research review indicated that IF may provide protection from:

• heart disease
• type 2 diabetes
• cancer
• Alzheimer

What does the experts say?

Experts are divided when it comes to IF.

Amanda A. Kostro Miller, RD, LDN, serves on the advisory board for Fitter Living.

“Current studies on fasting are limited and inconclusive,” she said. There isn’t enough research to show that fasting is better for weight loss than calorie-restricted diets in general.”

Miller explains that IF can have a number of negative effects such as:

• low mood
• mood swings
• Low energy
• drunk
• low blood sugar
• irritability

Lisa Richards is a registered dietitian and author of The Candida Diet. She notes that IF has a number of benefits if done safely. Including:

• weight loss
• improve insulin resistance
• improve cell repair
• Restore hormonal balance

Benefits of an IF may include:

• lose weight and burn fat
• longer lifespan
• protect the body against certain diseases
• improve insulin resistance
• cell repair
• hormonal balance

Conclude

There is a lot of debate about IF. In general, some agree that IF can be beneficial as long as it is done safely and consciously.

Use these tips to make it a little easier to keep your eating schedule under control.

Meg Walters is a writer and actress from London. She likes to explore topics like fitness, meditation and a healthy lifestyle in her posts. In her spare time, she enjoys reading, practicing yoga and occasionally drinking a glass of wine.

Link to original article: https://www.healthline.com/health/food-nutrition/intermittent-fasting-for-real-people-practical-tips-to-eat-on-schedule

Translated by: Bao Ngan

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