Intermittent fasting (IF) is a highly effective tool for weight loss. However, like all tools, it must be employed correctly if you wish to get the job done quickly and correctly. In this article, we’ll look at five pointers on losing weight and show you how to get the best out of your IF.
First, we'll go over the importance of easing into the process and choosing a method that suits you best. Next, we'll talk about keeping yourself hydrated and maintaining a caloric deficit. Then, we'll discuss how you should follow the windows even on your cheat days.
In this article, we'll look at the common types of intermittent fasting. First, we'll cover the 16:8 method. Secondly, we'll discuss the warrior method. Lastly, we'll talk about the eat-stop-eat method.
1
Ease Into It
This is probably the most important point of the lot. Intermittent fasting is a style of eating that most people just aren't accustomed to. We are creatures of habit who eat throughout the day with nary a thought about whether we are hungry or not. Food is treated as therapy instead of fuel, and we eat because we're bored instead of because we're hungry. When you adopt the IF way, you'll only be allowed to eat during the eating windows.
Sixteen hours of fasting can be tough. So you'll need to slowly ease into it. When you're starting, your eating window might be ten hours long. As you get accustomed to it, you can shorten the window till you reach eight hours, which is the recommended duration.
2
Choose A Method That Suits You
There are different types of intermittent fasting. The 16/8 style requires you to fast for 16 hours, while the warrior style requires you to fast for 20 hours and so on. There are different methods of IF, but the principle is the same. You fast for longer periods than you eat.
Choose a method that agrees with you and tailor it to suit your lifestyle. If you're a late sleeper, you may wish to start your eating window later in the day. If you start too early, by the time it reaches nightfall, you'll be feeling famished and have hunger cravings that you'll struggle to battle. So be aware of your daily habits and fit the IF protocol accordingly.
3
You Should Hydrate Often
This goes without saying that you need to drink water often. This can accelerate the fat loss process. Skip the energy drinks, coffee, tea, etc.
Stick to water for the duration of your fat loss journey. Your body only needs water. Every other fluid that you consume is optional.
4
Maintain A Caloric Deficit
Even with intermittent fasting, you need to be at a caloric deficit to see weight loss. There are tools that can help you calculate how many calories you need to consume a day. You can use an online calorie calculator.
Intermittent fasting gives you more flexibility. You'll be allowed to consume more carbs because the insulin spikes will be limited to the eating window, and your blood sugar levels will be stable throughout the fasting period. However, you still need to be consuming fewer calories than you expend if you wish to see progress in your weight loss journey.
5
Cheat Days Follow The Windows, Too
Some people have cheat meals. Others have cheat days. Whichever way you decide to go, always remember that you should still follow the eating and fasting windows even on your cheat days.
This will prevent your body's blood sugar levels from spiking wildly. So eat and have fun and enjoy the foods that you love. However, remember to do it within your eating window.
In this article, we went over the importance of easing into the process and choosing a method that suits you best. Next, we talked about keeping yourself hydrated and maintaining a caloric deficit. Then, we discussed how you should follow the windows even on your cheat days.
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