What is Intermittent Fasting?
Intermittent fasting is KEY to helping shred fat and lose weight. My life has changed ever since I discovered this strategy. On my intermittent fasting meal plan, I am full, satisfied, and happy to say that IT WORKS! Intermittent Fasting for weight loss: this is a strategy used to lose weight by not eating or drinking any calories within a 6 to 10 hour time period after waking up.
Yes, this means that you will not be eating breakfast on this plan. For beginners, I recommend beginning with a 6-hour fast. As fasting becomes easier, you may increase your time from 6-7-8-9-10 hours. Truly, you could fast longer than 10 hours if you would like, but 6-10 hours should do the trick. The amazing part is once you’re fasting period is over, you can then consume two very large meals for lunch and dinner. By eating two large meals and even a snack throughout the rest of your day, you will feel very satisfied and full. You may be thinking, “How does anyone fast 6-10 hours without caving?!” These tips should make your fast easier and even an enjoyable experience! Are you counting calories-you probably should
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Tips to Make Fasting Easier
Not eating for an extended amount of time can be very intimidating. Not to worry, there are many tips that can make your fast a pain free and positive experience. Remember, the goal is to not consume any amount of calories during you’re fasting period.
1) Let’s begin with one word, COFFEE.
Black coffee is one of the best ways to make your fast easier. Naturally, black coffee offers many positive health effects including energizing you for your day and most importantly, suppresses your hunger. Coffee is a natural hunger suppressor and allows you to feel full for a longer period. Don’t take my word for this, TRY IT! You will be amazed.
2) Second, let's talk about Sparkling Waters.
Sparkling water is any type of 0 calorie carbonated water. If you’re not following, it is the water that has all the bubbles in it. The carbonation or bubbles in sparkling water is a key way to make yourself feel full.
Here is an example. Have you ever gone to a restaurant, drank way too much soda, and couldn’t finish your food? That is because soda also has carbonation and it is exactly the carbonation that made you feel full. Sparkling water is key throughout your fast to make it an easier experience.
3) This next tip is a controversial one, it’s drinking Diet Soda.
Diet soda, similarly to sparkling water, is full of carbonation. As I just mentioned, carbonation helps your stomach feel full and can help curb your hunger.
The key here is to make sure your diet soda is 0 calories. Truly, it almost feels like you are cheating your fast by drinking it. The only issue l is that many folks on the internet claim diet soda is bad for you and can lead to negative health effects. I personally do not and will not drink diet soda so it's more the people who don't mind the risks associated.
4) Water, Water, Water-I think that say it all. Water can help with hunger. Often hunger is your body's way of asking for water even though it's telling you your hungry instead. Try drinking water a few glasses of water and waiting 10 minutes, it helps almost every time.
4) Keep active!
Another helpful tip is to keep active. During you’re fasting period, it is important to be doing something. Whether it's working, hitting the gym, shopping, anything works! If you simply lay in bed watching Netflix or napping for your entire fast, you will be thinking about food the entire time. It is helpful to keep your mind busy as to not think about the fast. Often, when you fast while sitting around all day it can lead to breaking your fast too early.
These tips are super helpful to make your fast possible. Make sure you try them and comment which strategy helped you most. Shakes are another great way to keep your calories down and eat healthy check out moringa shake ideas here
Intermittent Fasting Meal Plan Example
This weight loss fasting meal plan example is one that I use quite often. It consists of two meals a day intermittent fasting and a snack. You are 100% not limited to only eating the foods mentioned. To be quite honest, as long as you stay near your calorie goal for the day, you can eat just about anything depending on your goals.
For the example below, imagine this person is on an 1800 Calories diet. (calculate your needs based on your body weight and goals)
6 hours of fasting after waking up:
7 am- Wake up
7am-9am Drink Coffee (remember it needs to be black)
9 am-11am Drink Sparkling Water (ASK ME MY FAVORITE KINDS BELOW)
11am- 1 pm Sip on diet soda, water, or sparkling water
1 pm- Break your fast with an 800 calorie lunch. Example- 6-9oz of chicken, 150 grams of rice, and whatever else to meet 800 calories
5 pm- Enjoy a hefty 800 calorie dinner! (Ask me for more examples of what you can eat)
Between 7-whenever – Have a 200 calorie snack. (Personally, I look for snacks that are high in protein)
This is ONLY an example of what your intermittent fasting meal plan could look like. You can customize it in any way you want. For example, If you do not want to have a snack, you could just add those 200 extra calories to your lunch or dinner.
At the end of the day, all that matters is that you completed your fast and met your calorie deficit goal.
Common questions about fasting for weight loss
Can I do intermittent fasting for weight loss on keto?
Yes, It actually works better. By doing keto at the same time as interval fasting your body is able to avoid blood sugar levels as you would get with a high carb diet while fasting. If fasting and eating large high carb meals then you will probably experience a big swing in blood sugar levels which will cause more cravings and less energy. A great way to get started on keto would be to do the 28 day keto challenge
By combining keto and fasting, your blood sugar levels will be much more stable with lower highs and higher lows. Instead of needing carbohydrates your body will be in ketosis and will work most efficiently off fats for fuel.
Trouble focusing, sleepiness, cravings and mood swings can be a result of crashes in blood sugar or low blood sugar. This then results in your cells demanding more fuel (carbs)
What about intermittent fasting chewing gum?
Can you chew gum while fasting? Yes, no, maybe so. If its a zero calorie gum it may be okay in moderation. As in one piece for hours at a time. Not many pieces every time you feel like eating something. Even zero calories gun has sugar alcohols, this might be enough to mess up your fast. I personally don't think a piece of gum is a problem if you limit it to one piece during your fast and its sugar-free. You can find opinions on either side, some experts say no and others don't think it's enough to matter.
What about Intermittent fasting without Exercise?
Yes, you can exercise and do intermittent fasting! Intermittent fasting has been shown to optimize their energy levels, burn more fat and build more muscle mass. Some athletes swear by this way of eating and claim working out while fasting is even more beneficial.
Why is the first week of intermittent fasting so hard
I promise (at least it does for most people) after the first week of fasting, it will get easier. Your body and your emotional stomach have to get used to the way thing have changed. As time goes on your body will reprogram itself to work around the new eating schedule.
What about people with blood sugar issues?
If you have blood sugar issues then you really want to talk with your doctor before fasting. Fasting can cause a drop in those who are hypoglycemic or diabetic. If you ended up
Enjoy Your Incredible Results!
Hopefully, by now you understand how powerful intermittent fasting can be.
Here is the last look at why you should consider trying. (YOU HAVE NOTHING TO LOSE)
- You can enjoy two massive meals throughout the day
- During your feeding period, you feel full and extremely satisfied after each meal
- Increased focus
- Proven by many, including myself, to have positive effects on your body
- It’s easy, and a positive way to challenge yourself
These are only a few benefits. There are many many more. My advice for you is to simply give it a try. You have nothing to lose.
-written by Russel: I'm a fitness nut and love writing about it. Check out my other articles as well.
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