So, you have read all the benefits and feel ready to take on this challenge. Maybe you already are in the way and have already started on your intermittent fasting. Well, regardless of who you are, this journey will be ten times easier if you do it right. That is what I am here for. I have been researching the topic for a few months now, and I finally know the right way to go about it. I will share some of the tips and the ways to make intermittent fasting even more efficient.
Are you looking to lose weight?
Well, I have a very quick guide and some tips that will allow you to get there faster and easier.
Keep in mind that intermittent fasting is not a diet, it is just a timing plan. However, there are certain foods that you might want to avoid and some that you will need. In general, you can technically eat whatever you want during the times you are not fasting but if your goal is to lose weight and improve your health I recommend you do the following:
- Do not mix high carb foods with high fat food
- Eat high fiber meals right before you start the fast
- Drink apple cider vinegar with water in the morning
- Try to exercise the most during your fast
- Drink black coffee in the morning and green tea during the fast
- Do not add additives and sugar to black coffee or tea
- Have some salt with water early in the day
- Try to eat a small meal to break a fast, and follow it by a normal meal
- Try to meditate throughout the day
- If planning to drink alcohol, have a good meal beforehand
These tips might be overwhelming, and a lot of them spike some sort of interest and mystery. Well, here I will explain and breakdown how these tips will get your weight losing routine to show good results.
Mixing carbs with fats
When it comes to mixing carbohydrates with fats, this will set back your results if you are trying to lose weight. You should plan your meals so that carbohydrates and protein are consumed at the same time or protein and fat. Of course, If you eat a little of fat with carbs, there is nothing to be worried about. The problem is when you mix high carb and high fat meals. For example, if you have a lot of butter and bread at the same time, this will not allow your results to shine as much as they would. Carbohydrates spike an insulin response, making your cells receptive to everything and all calories. Eating high fat and carbs together will make your cells absorb more fat.
Eating high fiber before fasting
Eating high fiber meals before your eating window ends means that your body’s insulin response will happen gradually and you will feel more full for more time. Say, if you eat a high fiber meal before going to bed, you will wake up the next morning with hardly any hunger. As a matter of fact, a lot of us can already skip breakfast without any issues.
Apple cider vinegar
Apple cider vinegar is one of those magical substances. It has a lot of benefits on health, but the one we will be focusing on is its ability to allow for less hunger and more control on what you eat. The main component that we are looking for in apple cider vinegar is acetic acid. This wonderful short chain fatty acid does so much for your body that it is incredible. Also, it will not break your fast. Acetic acid acts as an appetite suppressant, since it targets areas of the brain responsible for wanting to eat. It also lowers your blood sugar, lowers insulin, promotes fat burning genes and improves metabolism. It tastes horrible, so you might want to mix it with a little bit of water.
Exercise during a fast
If your goal is to lose weight, there is a huge benefit if you exercise and be your most active when you fast. Yes, it might be very hard for you to do because there is no food in your system and your blood sugar is low. However, if you implement other tips in this guide, like consuming salt early, drinking black coffee and apple cider vinegar, exercise will be much easier. When your body is undergoing the most stress (good stress) during the fast, your fat burning hormones are through the roof. You end up burning even more fat when you are exercising. If your goal is solely to lose weight, I highly recommend fasted cardio. If you might want to keep muscle mass but also lose some weight, doing some weightlifting is very good for you.
Salt in the morning
When you are fasting, not only are your blood sugar levels on the lowest, but your body lacks minerals. This will cause tiredness throughout the fast. One of the best ways to fight this is to have some salt early in the morning so that you retain water and remain energized and mineralized.
Black coffee
Black coffee is very good for a fast and will increase your results. It turns out black coffee can speed up the fat burning process and promote autophagy, which is when your cells recycle materials and build more cells. Also, black coffee will give you caffeine and an energy boost that in combination with your increased focus and cell restoration process can make you a more productive individual. A lot of us depend on coffee to start our day. If you are worried about depending on coffee, try having it every other day. Coffee has a more gradual response on the brain than other drugs and it is harder to get addicted to, but dependance is very common. Maybe you should just take it those days that you are doing fasted cardio and are burning the most fat and avoid coffee on your rest days.
Meditation
The good thing about intermittent fasting is its ability to promote other good habits and increasing the positive energy around a person by making them more focused and energized. Sure, you might think hunger is not good for a person’s mood, and you are right. However, the amount of times that hunger is experienced during a fast are very small when you are doing it right and taking these tips. When you meditate, you are doing a lot of things to your brain and your body, allowing you to calm down, embrace pain, increase your focus, and increase your positive aura. It will be much easier for you to maintain self control and feel better about yourself regardless of hunger and stress.
Alcohol consumption
Alcohol is completely fine and you should not worry about it ruining your progress, as long as you are not abusing it and as long as you are consuming at the right timing. A lot of us drink alcohol late at night, and it might not be optimal for a fast. However that is completely fine, because intermittent fasting allows for “cheat days” once in a while. Some people even recommend that intermittent fasting is done every other day. If you fasted the whole week, you can go about your weekends normally and shouldn’t worry too much. If you are taking your diet seriously, and are committed to follow the regimen, then do not drink alcohol. It all depends on your goals, your friends, your plans, and how much you are willing to sacrifice.
Bonus Tips
These final tips are very crucial and should be followed under any circumstances, whether you are trying to lose weight or not. First of all, if you are doing intermittent fasting, you have to make sure your sleep schedule is on point and that you are getting the recommended amount, which is 8 to 10 hours. If your sleep schedule is not good, intermittent fasting will just add a bitter sensation to your day and can set back your progress. Sleep is essential, and cannot be skipped under any circumstances, unless you are closing a million dollar deal and absolutely need to finish some work. However, if you stay up late on social media, or playing video games or watching movies, make sure you can recover your sleep. If you are on weekdays and need to stay up early, do not waste your precious resting times. The brain needs rest to properly function. The last tip is to not listen to what other people have to say negatively about your plan. It is very common for people around you to judge you and go against everything that intermittent fasting has to offer. You should not listen to them and take action by yourself.
Do the plan yourself and if it works, great. If it doesn’t and it is not for you, what are you losing? Success is not for everyone because not everyone is willing to put themselves out there in what is believed to be uncomfortable. Not everyone is willing to go this far when it comes to their diet and wellbeing, but I am sure you are and highly encourage you to keep this journey, take these tips, and achieve your goals.
The Weekend Read 