Intermittent fasting is a safe and efficient method to reduce weight and enhance your health, according to fitness enthusiasts. They assert that the practice offers greater flexibility than conventional calorie-restricted diets and is simpler to follow than other diets.
Lisa Jones who is a registered dietitian from Philadelphia said that intermittent fasting is an effective way to reduce calories. It is possible if a person can restrict their intake for more than 1 day each week and eat regularly during the rest. This process is better than a permanent calorie-restricted diet.
It’s crucial to remember that intermittent fasting is a concept rather than a particular diet. Also, always keep in mind that even though this eating plan is designed around when you eat, what you eat still matters.
Pro-Tip: You should concentrate on eating whole-food sources of carbohydrates, clean proteins, and healthy fats when you are eating.
Here’s Your Intermittent Fasting Time-Table
First Meal of the Eating Window
When you are breaking your fasting, you should eat something that is light and not going to overwhelm your stomach. Also, eating light to break your fasting will also stop you from overeating. Hence, we think, it’s best to stick to some fruits, milk/coffee/tea, and also some vegetables if you prefer. Pick something within these two food categories:
Fruits
Fruits are the preferred food during a fast, as should be obvious. When fasting intermittently, for instance, avocados should be your first choice as it is packed with unsaturated fat.
Unsaturated fat, it has been shown, prolongs feelings of fullness. An excellent substitute is berries. They help to regulate cellular activity during fasting hours when our system is more prone to oxidative damage since they are a great source of flavonoids. Additionally, choosing fruits with low levels of fructose (fruit sugar) aids in improving metabolism without ingesting additional calories.
Vegetables
Obviously, veggies must be on this list. You may have any type of vegetable throughout your mealtimes. Broccoli, Cauliflower, brussels sprouts, and other cruciferous vegetables should all be a part of an intermittent fasting diet.
According to research, the high fibre content of these veggies helps you feel fuller for longer. Even if you only eat every few hours, these will aid in a healthy bowel movement regardless.
Second and Last Meal of the Eating Window
Now that your hunger is somewhat controlled, it’s time to eat something heavy but also packed with good nutrients and minerals. Select anything from the following food categories:
Whole Grains
Since whole grains are abundant in fibre protein, they are your best allies while you’re on an intermittent fast. They support proper digestion even when you switch between eating and fasting, help you feel fuller for longer, and ensure that your energy demands are met. Pick whole grain-based foods like oats, quinoa, buckwheat, brown rice, barley, and so on.
Lean Protein
Vitamin B is also present in large quantities in meals high in lean protein, such as skinless chicken, egg whites, tofu, fish, etc. The appropriate metabolism is induced by vitamin B, which also maintains brain health and energy levels.
Healthy digestion is also aided by it. Protein curve cravings by taking longer to digest. Having lean proteins refills your body’s supply of the vital minerals and vitamins that maintain your metabolism working properly.
Legumes
We frequently hear adults and our parents talk about how beneficial legumes, such as beans and lentils are to our health. Nevertheless, did you realize that they may also be a valuable source of calories when fasting intermittently?
Due to their high protein content, low cholesterol and fat level, and folates like iron, magnesium, and zinc they are a strong alternative to animal protein. Fibre and protein content is substantial, which helps in controlling your consumption while stopping hunger for longer.
Snacking During The Eating Window
When it comes to snacking, our mind automatically goes to processed chips, noodles, pastries, and everything that’s without any nutritional value. But try to control such cravings instead opt for kale chips, dark chocolate, nuts or seeds, and healthy salad bowls. We are not saying that you cannot enjoy a bag of chips sometimes, but try to control such cravings to a minimum.
Conclusion
It might seem overwhelming to you, especially if you are just starting out as an IF practitioner. However, it will get easier with time as said by many who vouch for this diet. Remember to give in to your guilty pleasures sometimes and not to be too hard on yourself. Thanks for reading.
