There are strategies that help to lose weight without affecting health; on the contrary, they contribute to strengthen it. Intermittent fasting is one of these. A simple alternative to apply, whose key is the discipline. The word fasting should not scare us or make us imagine sacrifices, suffering or hunger. Intermittent fasting means organizing our meals in a different way so that our digestive system has more time to rest. With this method we can allow other functions of our body to be given in a better way, such as night rest or weight loss. Discover in this article what intermittent fasting consists of and how we should do it to improve our health and lose weight more easily.
Intermittent Fasting is Not a Diet
Nor anything related to what we can imagine by fasting. We should not go hungry or count calories. It is rather a change in the way we feed ourselves to do so in a more healthy and intelligent way and thus achieve optimal weight and health without having to obsess over food. To begin with, the intermittent fasting consists of extending the fasting schedule that we carry out naturally every night between dinner and breakfast, in order to enhance our body’s capacity to regenerate and lose weight. This consists of having dinner before and having breakfast later than usual or achieving it at the hours that suit us according to our lifestyle, family customs, work, etc.
“The important thing is to avoid eating any solid food for at least 12 hours”.
And the ideal would be to arrive until 6 pm However, it is not necessary to do it every day, but at least several times a week.
How do We Organize?
First, some nutritionists suggest skipping breakfast or dinner. This option is valid from time to time, as long as it does not make us feel anxious or hungry. As a beginner, we can do an intermittent fast under the following schedule:
Breakfast: At 9 in the morning.
Lunch: At 2 in the afternoon.
Dinner: Before 9 o’clock at night.
Some will be surprised to realize that perhaps they are already doing a soft intermittent fast instinctively. However, some fall into the error of dining too late or eating during the evening hours. With this first proposal we would start with a 12-hour fast.
For those who have already overcome without problems the 12-hour fast, we present the following alternative:
Breakfast: At 11 in the morning.
Lunch: At 3 in the afternoon.
Dinner: Before 7 o’clock in the afternoon.
With this proposal, we could test our body’s response to 16 hours of fasting. We may even be less hungry in the morning, the longer the nighttime fast. If we want to extend this recommendation to 18 hours of fasting, we could combine breakfast with lunch or lunch with dinner.
How do We Achieve it?
The key to starting the intermittent fast is to take the opportunity to improve the diet and choose nutritious and satisfying foods. This way we can avoid all those who do not provide us with a nutritional level.
Vegetable oils of first cold pressure, such as coconut oil, olive, sesame, among others.
Food not Recommended
Refined flour (pastries, cookies, white bread).
Ice cream and other dairy desserts.
Soft drinks and packaged juices.
Appetizers and sweets.
Finally, be sure to follow these tips to succeed in your intermittent fasting:
Drink plenty of water throughout the day, outside meals and, especially, In addition, on many occasions, although we feel hungry, what we are actually experiencing is a strong dehydration.
Do not go hungry Feel sated, but choosing healthy foods.
During the fasting hours you can take medicinal infusions.
Chew the food well and enjoy each dish. Be original in recipes and try new things.
You can start your intermittent fasting on a holiday, to lengthen the hours of sleep and make it shorter.
Avoid fasting for more hours on days when you have to make some important effort, drive or any activity that requires your full attention.
From the first intermittent fasting you will feel full of energy and vitality, at the same time that your body becomes deflated and becomes lighter. The benefits will give you the motivation to continue fasting in a more habitual way without any effort.