How to easily transition into Intermittent Fasting
Let’s go layman’s terms when it comes to explaining IF. As explained to a child, Intermittent fasting is when you eat all of your meals during a certain period of time and then fast, or don’t eat anything, for the rest of the time. It’s like taking a break from eating for a little while, but you still get to eat all the food you need during the day.
There are several different methods of intermittent fasting, find detailed explanation here but the most common ones are:
Time-restricted eating: This involves limiting the daily feeding window to a specific number of hours, typically 8-10 hours, and fasting for the remaining hours of the day.
Alternate-day fasting: This involves alternating between days of normal calorie intake and days of very low calorie intake (usually around 500 calories).
5:2 diet: This involves eating normally for five days of the week and restricting calorie intake to 500-600 calories for the other two days.
Some people like to do this because they say it helps them feel more focused and energized, and it may also have some health benefits like what you see below here:
Weight loss: Intermittent fasting can help you lose weight by reducing calorie intake and increasing fat burning or lipolysis. Increased lipolysis is when during a fasted state, the body is forced to use stored fat for energy, a process known as lipolysis. By limiting the time window during which food is consumed, IF can extend the period of time during which the body is in a fasted state and increase the amount of time spent burning fat.
Improved insulin sensitivity: As mentioned in my earlier posts, improved insulin sensitivity can help regulate blood sugar levels and reduce the risk of developing insulin resistance, a condition that can lead to weight gain. By reducing insulin resistance, IF can help the body more effectively use stored fat for energy.
Reduced inflammation: Intermittent fasting may reduce inflammation in the body, which is a risk factor for many chronic diseases. For example, during the fasting period, the body may switch from using glucose as its primary energy source to using stored fat, which can reduce the amount of glucose in the bloodstream. This reduction in glucose can help reduce the production of pro-inflammatory cytokines, which are proteins that contribute to inflammation.
Additionally, some studies suggest that IF can increase the body’s production of antioxidants, which can help neutralize free radicals and reduce oxidative stress, a process that can contribute to inflammation. Finally, by promoting weight loss and improving insulin sensitivity, IF may also help reduce chronic inflammation, which is a common feature of obesity and insulin resistance.
Improved brain function: Intermittent fasting has been shown to improve brain function and protect against neurodegenerative diseases.
Transitioning into a keto diet and intermittent fasting can be challenging, but there are some steps you can take to make the process smoother:
Do a proper research: Before starting any new dietary regimen, it’s important to educate yourself about the potential benefits and risks. Read books, articles, and research studies about the keto diet and intermittent fasting, and consult with a healthcare professional to ensure that it’s safe for you to try.
Start slowly: If you’re new to the keto and intermittent fasting, it’s best to start slowly and gradually increase your fasting and reduce your carb intake. Ex, you might start by eliminating processed carbs from your diet and gradually reducing your carb intake over a few weeks, than making drastic changes all at once.
Plan your meals: Planning your meals ahead of time can help ensure that you’re consuming the right macronutrient ratios and sticking to your fasting schedule. Use a meal planning app or website to help you create meal plans and grocery lists that align with your dietary goals.
Stay hydrated: Staying hydrated is important when you’re on a keto diet and intermittent fasting. Drink plenty of water throughout the day, and consider incorporating electrolyte-rich beverages like bone broth or coconut water.
Monitor your progress: Keep track of your progress as you transition into a keto diet and intermittent fasting. This can help you stay motivated and identify any areas where you might need to make adjustments. Consider using a food diary or app to track your meals, fasting schedule, and other metrics like weight, body measurements, and blood sugar levels.
Be patient: Transitioning into a keto diet and intermittent fasting can take time and patience. It’s important to give your body time to adjust to the changes and listen to your body’s signals. If you experience any negative side effects, such as fatigue or dizziness, talk to your healthcare provider and make adjustments as needed.
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