How to do intermittent fasting
6 min read
Does intermittent fasting work, what should you eat, and what fasting schedule can you follow? Let's quickly explore this method.
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Intermittent fasting can be effective for weight loss, improving metabolic health, and possibly even extending lifespan.
It works by creating a calorie deficit, enhancing hormone function to facilitate weight loss, and giving your body time to repair and rejuvenate.
How to do intermittent fasting
Fasting has become a popular method for those looking to improve their health and manage their weight. One common approach is intermittent fasting, which involves alternating periods of eating with periods of fasting.
Here's a brief guide from a Unimeal dietitian on how to do intermittent fasting and whether it works.
Dietitian comment
Ievgeniia Dobrynina, Dietitian
1Choose a Fasting Method
There are several approaches to intermittent fasting, including the 16/8 method (fasting for 16 hours and eating during an 8-hour window) and the 5:2 method (eating normally for 5 days and restricting calories for 2 non-consecutive days).
2Plan Your Meals
During your eating window, focus on nutrient-dense foods that provide energy and satiety. This can include lean proteins, whole grains, fruits, and vegetables.
3Stay Hydrated
Drink plenty of water throughout the day, especially during fasting periods, to stay hydrated and help manage hunger.
4Listen to Your Body
Pay attention to how your body responds to fasting. If you feel unwell or overly fatigued, consider adjusting your fasting schedule or consulting with a healthcare professional.
Fasting can help reduce weight, improve metabolic health, and even extend lifespan.
New England Journal of Medicine, 2019
Does intermittent fasting work
Intermittent fasting has been shown to be effective for weight loss and improving metabolic health in many individuals.
By reducing calorie intake and improving hormone regulation, intermittent fasting can lead to a reduction in body fat and improvements in markers of health such as blood sugar and cholesterol levels.
However, results can vary, and it's important to find a fasting schedule that works for your lifestyle and health needs.
How to fast for weight loss
1Choose a Fasting Method
Select a fasting method that suits your lifestyle and goals. Popular options include:
- 16/8 method (fasting for 16 hours and eating within an 8-hour window)
- 5:2 method (eating normally for 5 days and consuming a reduced calorie intake for 2 non-consecutive days).
2Plan Nutritious Meals
During your eating periods, focus on consuming balanced, nutrient-dense meals that include a variety of whole foods such as lean proteins, whole grains, fruits, and vegetables. This will help you feel satisfied and provide the necessary nutrients for your body.
3Incorporate Physical Activity
Combine fasting with regular physical activity to boost weight loss and improve overall health. Engage in activities you enjoy, such as walking, cycling, or strength training, to increase calorie burn and support muscle maintenance.
What to eat during intermittent fasting
During intermittent fasting, focus on eating nutrient-dense foods during your eating window:
Proteins: Lean meats, poultry, fish, eggs, tofu, and legumes.
Whole Grains: Brown rice, quinoa, oats, and whole wheat products.
Fruits and Vegetables: A variety of colorful fruits and vegetables.
Healthy Fats: Avocado, nuts, seeds, and olive oil.
Dairy or Alternatives: Low-fat dairy, yogurt, or plant-based alternatives.
Unimeal will help you aim for balanced meals that keep you satisfied and support your health goals during intermittent fasting.
How to start intermittent fasting
To lose weight, focus on consuming whole foods that are nutrient-dense and low in calories.
- Vegetables and fruits are essential due to their high fiber and water content, which can help you feel full with fewer calories;
- Lean proteins such as chicken, fish, and plant-based options like beans and lentils are also important, as they can help maintain muscle mass while you lose fat;
- Whole grains like quinoa, brown rice, and oats are excellent for providing sustained energy.
How long to intermittent fast for
The duration of intermittent fasting can vary, with some people adopting it as a long-term lifestyle and others using it for a few months to achieve specific goals.
It's important to regularly assess your progress and adjust your fasting routine as needed, considering your body's response and overall health objectives.
Intermittent fasting schedule
Creating an effective intermittent fasting schedule is key to achieving your weight loss goals. By choosing the right intermittent fasting times, such as the popular 16/8 method or tailoring a schedule to your lifestyle, you can optimize your fasting times for maximum results.
It's important to also consider an intermittent fasting eating schedule that aligns with your daily routine, ensuring you consume balanced meals during your eating window.
For women, an intermittent fasting schedule might need slight adjustments to accommodate hormonal balance and energy needs.
Men may find that they can handle longer fasting periods and more intense eating windows, which can be beneficial for fat loss and muscle gain.
Summary
Ultimately, a well-planned intermittent fasting schedule for weight loss can lead to sustainable results and improved overall health.
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Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.