Intermittent fasting is a way of eating that has been gaining popularity over the years due to the benefits it brings to the body. However, as with any other type of food restriction or diet, it is essential to know how to carry it out so that it does not pose a risk to health.
Although the most advisable thing before facing this type of diet is to bring it to the attention of a doctor or nutritionist who can evaluate your particular case before starting it, we are going to explain how to follow the intermittent fasting diet in general terms.
In this way you will be able to know the key points to follow to carry it out and thus be able to start benefiting from all the advantages that are associated with this way of eating. As we say, in recent years more and more people have opted for this because of the proven benefits it has both when it comes to losing weight and enjoying a healthy life.
What is intermittent fasting
Intermittent fasting often causes many doubts among those who are interested in it. Fasting is done daily, from the time you go to bed until you have breakfast, which, as its name suggests, tries to break the fast.
In the case of the intermittent fasting diet, we base ourselves on extending that fast for a longer period of hours and even for days. More and more people are interested in it, as it has different benefits for health and weight loss.
When talking about types of intermittent fasting, we can find two options: daily and weekly. This consists of fasting a few hours a day or making a very important reduction in calories on two days of the week.
Benefits of intermittent fasting
Among the main benefits of intermittent fasting are:
- Intermittent fasting helps to lose weight, since the calories consumed throughout the day are reduced, and also because during fasting, the body draws energy from its reserves.
- It contributes to improving the processes of inflammation.
- Intermittent fasting also helps prevent type 2 diabetes. In fact, there are studies that suggest that fasting helps reduce blood sugar levels.
What can be taken during intermittent fasting?
During intermittent fasting it is possible to take:
- Sugar free coffee (cinnamon can be used)
- Tea
- Water
- infusions
- Homemade vegetable broth (onion, cabbage, celery, carrot, leek…)
- Sugar-free chewing gum to reduce appetite
Sugar, sweeteners, alcohol, milk, juices, soft drinks or vegetable drinks should be avoided in any case, as well as any other food that has calories.
To achieve success in the intermittent fasting diet, it is essential to be very strict with the permitted and prohibited foods, as well as with the schedules. This will be key to being able to get rid of those extra kilos as quickly as possible without putting your health at risk.
Instructions for doing the intermittent fasting diet
If you want to know how to do the intermittent fasting diet, you should keep in mind that, in the case of the diary, you must fast every day for 16 hours. Therefore, it can be eaten for the next 8 hours.
It is, therefore, one of the simplest diets for those looking to lose weight and you only have to take into account the following:
- First of all, you must divide your day into two bands, one of eight hours in which you eat and another of 16 hours of fasting. This will mean that, for example, if you make your first meal at 12 noon, you will have until 8 pm to eat. This represents a reduction of about 300-500 kcal per day.
- Observe your way of eating and choose your schedule. It is something that you can vary, thus adapting it to your life and commitments, this being one of its great advantages over other diets to lose weight.
- During the 8 available hours of food you will have to feed yourself correctly so that your body does not suffer the consequences. Ideally, half of the plate should be vegetables and greens; a quarter, meat, vegetables or fish; and the other quarter, potatoes, pasta or rice. Ideally, half of the dishes are made up of vegetables; and that both carbohydrates and proteins are left as an accompaniment. For dessert you can choose yogurt or fruit. Whenever possible, it is advisable to avoid precooked and processed foods.
- Throughout the 8 hours you will have to make two or three main meals, and if you have problems controlling hunger you can have a snack.
- As for the duration of intermittent fasting, keep in mind that you can carry it out until you are at your weight. The ideal is to continue, from that moment on, with a healthy and balanced diet, in addition to a somewhat more flexible but similar schedule.
