Getting Started Right!
Do you want to start fasting to lose weight but you feel a bit lost and don’t know how to best face this journey?
Well in this article I will give you 10 tips for fasting for weight loss to better face this healthy and exciting challenge!
Intermittent fasting is a growing health trend that involves reducing food intake for certain periods of time. Research shows it can boost your health and improve weight loss.
But before you jump into fasting, there are some things you need to know. These tips from nutritionists can help you avoid the most common pitfalls and get you started on the road to success.
Disclaimer:
The information contained on this site is for educational purposes only. Therefore they do not represent in any way an advice or indication for any physical problems. The author of the blog declines any possible damage resulting from a decision taken after reading the posts.Weight loss occurs following a low calorie diet, the variation is not the same for all people. On average, dieters lose 1-2 pounds per week. For a targeted and functioning diet plan, please contact a specialized dietitian. Thanks.
1. Tips For Fasting For Weight Loss: Drink plenty of water
Water plays a key role in your body, and it’s vital to keep up a consistent hydration routine. It helps regulate blood pressure, boosts metabolism and keeps cells healthy.
Aside from being an essential nutrient, drinking plenty of water can also promote weight loss. In fact, it may suppress your appetite and make you feel fuller longer.
Drinking plenty of water before and after meals can help you consume fewer calories. It’s also a good idea to spread your water intake throughout the day, says Sass.
2. Tips For Fasting For Weight Loss: Eat calorie-dense foods
Many people are surprised to learn that calorie density, or how much calories a food provides per 100 grams, is actually an important factor in weight loss. Choosing foods that are lower in calorie density can make you automatically eat less and feel fuller on fewer calories.
Low calorie-dense foods include vegetables, fruits, beans, and lean meats like fish and skinless poultry. They also contain a lot of vitamins, minerals, and phytonutrients (5).
On the other hand, calorie-dense foods are high in fats and can cause you to gain weight if you eat too many of them. So it’s important to avoid eating them while fasting for weight loss.
3. Tips For Fasting For Weight Loss: Keep busy
One of the best ways to keep your mind off hunger is to stay busy. This can be anything from catching up on chores to reading a book or even going for a walk.
It’s also important to drink plenty of water. It can help you feel more satisfied throughout the fast, so make sure to drink at least two quarts each day.
You may also want to consider a calorie-free beverage, such as coffee or green tea. The caffeine in these beverages can suppress your appetite.
Don’t forget to pick up a few new activities to keep your mind off food and keep you active during your fast. This will keep you from unintentionally breaking your fast and will also boost your health in the long run! See if you can stick to your plan and be patient with yourself.
4. Tips For Fasting For Weight Loss: Don’t feast
While fasting is a great way to suppress your appetite and regulate your hormones, it shouldn’t be used as a free-for-all. Instead, choose foods that fill you up and make sure you don’t overeat.
If you’re looking for a more flexible approach to fasting, consider an intermittent fasting plan. This style allows you to vary your fasting windows, from a few hours to a few days.
A popular method, which was first introduced by Krista Varady, PhD, involves fasting every other day with a “feast” consisting of 25 percent of your calorie needs (about 500 calories).
Feasting can be a great way to treat yourself or celebrate a special occasion. But keep in mind that you should avoid eating high-calorie, fatty and sugary foods on feasting days.
5. Tips For Fasting For Weight Loss: Avoid junk food
Junk food is low in nutrients and high in calories, fat and sugar. Including too much junk food in your diet can lead to obesity, heart disease, cancer and other serious health problems.
Healthy foods are low in calories and provide you with the essential nutrients your body needs to stay strong and healthy. Examples of healthy foods are fruits, vegetables,eggs, nuts, fish, whole grains and legumes.
However, some junk foods can also be healthy if they are low in sugar and contain other important nutrients such as folate, Vitamin A, B6 and B2, protein and calcium. These nutrients help prevent a number of diseases and are essential for the development of a healthy body.
6. Tips For Fasting For Weight Loss: Exercise
If you’re on a calorie-restricted diet, exercising can be a great way to boost your metabolism and burn calories. But it’s important to consider whether or not working out while fasting is safe for your health and your fitness goals.
Exercising while fasting can be especially risky for people with diabetes or coronary artery disease, says Dr. Matthew Accetta, an exercise physiologist at the Hospital for Special Surgery in New York City.
“Aerobic exercise is fine while fasting, but it’s a good idea to keep it short and low-intensity,” Accetta recommends. It’s also a good idea to stay hydrated.
7. Tips For Fasting For Weight Loss: Don’t skip meals
When you skip meals, you’re missing out on important nutrients. This includes protein, which is our most satiating macronutrient and one of the most important nutrient groups when it comes to weight loss.
Skipping a meal disrupts our hunger signals by affecting the production of hormones like leptin and ghrelin. These hormones tell us when we’re full or hungry, so ignoring them can lead to overeating and binge eating.
Additionally, skipping meals can make your metabolism slow down and cause you to gain more weight than before. This can be particularly problematic if you’re trying to lose weight, as it could hinder your ability to achieve your goal.
8. Keep track of your food intake
Keeping track of your food intake is important, as it allows you to avoid eating foods that don’t contribute to your weight loss goals. It also helps you make sure you are getting all the nutrients your body needs for optimal health and energy.
During fasting periods, it’s also helpful to drink plenty of water or no-calorie drinks, such as coffee and tea. These beverages help to keep your stomach full and curb your hunger.
Time-restricted fasting is another style of fasting that involves limiting your food intake to a certain time period. For example, you might finish dinner at 7 p.m. and not eat again until at least 7 a.m. This can be a great way to introduce fasting into your life without making too much of an impact on your daily routine.
9. Don’t overdo it
When fasting for weight loss, it’s important not to overdo it. This can lead to dehydration, fatigue, and other symptoms. It’s also not ideal for people with medical conditions, who are pregnant or breastfeeding, or who have diabetes.
According to nutritionist and fitness trainer Sowa, it’s best to eat or drink very little on a fasting day. This includes water and drinks that contain very little calories, like black coffee. She suggests avoiding fatty foods during your fast as they may spike insulin levels, which can lead to obesity and other health issues. Instead, stick to nutrient-dense foods, such as leafy greens, eggs, and chicken. And, make sure to exercise before your next meal as this will boost your energy and speed up your results. This approach can work for you if you’re able to follow it consistently.
10. Be patient
When it comes to fasting for weight loss, it’s important to be patient. It can take a while for your body to adapt to its new fuel source, and you may need to repeat your fast for several days before you see the results you’re hoping for. You can also try a more restrictive approach, such as the 5:2 diet, which involves eating normally five days a week and only one meal on the other two.
During your fast, your body releases hormones that help suppress feelings of hunger. These include leptin, which tells your brain to stop releasing ghrelin, the main hormone that triggers feelings of hunger. In addition, protein-rich foods can increase satiety and decrease your appetite. For best results, try to stick to a schedule that will allow you to fast consistently and use weigh tloss apps, such as every other day.