Fasting has become a proven way to lose weight and control your diet. More studies are linking benefits to fasting, such as controlled blood sugar levels, which leads to a decrease in obesity as well as a helpful benefit for those who suffer from diabetes.
There are also brain health benefits, as fasting goes beyond just physical appearance. But some people don’t understand that it’s not just about when you eat. It’s also about what you eat.
That’s why by keeping track of your intake with a free fast tracker app, you can stay on top of your game and reap all the benefits. But first, let’s talk about nutrition.
How Does Intermittent Fasting Work?
Intermittent fasting is a diet and lifestyle where someone has a window of opportunity to eat. Anything outside the window is called the fasting period. This window remains the same every day so the body can go into a fat-burning mode called Ketosis.
When our bodies use the energy, they typically go for the easy carbs and sugar to break down. When you fast, your body breaks down the fat because it essentially thinks we are starving.
The most common intermittent fasting schedule is the 16/8. This means 16 hours of fasting and eight hours of eating. But here is the trick, you can’t eat everything and anything you want during the eight hours. Having a balanced diet will set you up for success.
Nutrition Advice You Should Consider
In order to stay on track, here is the main themes of advice one should follow when starting an intermittent fasting diet.
Calories In Vs. Out
Keeping track of your calories in vs. out is one of the most important strategies to take up. If you are eating a pizza every day but not burning many calories, you may wonder why you aren’t losing any weight.
The idea is to operate in a deficit. If you exercise, this will help create even more of a deficit. But, its important to also refuel your body with rigorous exercise. If you don’t eat anything at all but are trying to exercise, you pose health risks and may feel side effects such as feeling dizzy, headaches, and nausea.
Lean Proteins, Veggies, and More
The best way to burn through your fat is to not add any bad fats back into the equation. Staying away from processed food and sugars is your best bet. Here is what should be on your grocery list every week.
- Lean meat such as ground turkey, chicken, non-fatty steaks, etc.
- Dark leafy greens for vegetables. This helps with digestion and provides necessary nutrients and minerals.
- Complex carbs like sweet potatoes, ancient grains, and quinoa.
- Non-Fat Greek yogurts.
Adding fruit to your diet is OK but don’t overdo it. Even natural sugars can add up to too much if eaten frequently. The best way to remember what to eat is to think naturally. Nothing processed, no microwaves or heating up. Make everything from scratch.
Don’t Drink Your Calories
Intermittent fasting diets usually recommend not drinking your calories. They add up quickly, and they don’t serve any nutritional value. Sticking to water is the best bet, and it keeps you well-hydrated. But you can add a few other drinking options to the list too.
Black coffee and tea are fine, as well as any other zero-calorie drinks, if you are looking for some flavor. Adding a lemon, fruit, or even cucumber to your water can make a big difference if you need variety.
When Should My Eating Window Be?
One of the biggest questions that everyone asks is when they should eat. This is a good question. Keeping your window of eating at the same time every day is the key to letting your body enter Ketosis and get into that fat-burning cycle.
Finding a window between 8-5 is the best because the later you eat, the harder time your stomach may have digesting foods. Are metabolism works best mid to late morning. The most common eating window usually lies between 10 and 6 and 8 and 4.
Self-Monitoring For Best Results
The most important thing is to keep track of not only what you are eating but how you are feeling. If you are new to intermittent fasting, it’s normal; to feel slightly unpleasant side effects in the beginning. Your body needs to go through an adjustment period to get rid of all the toxins and chemicals it’s used to carrying in its bloodstream.
Should you find yourself struggling with healthy behavior around food, speaking with a certified physician about Vyvanse for binge eating disorder might help.
If side effects persist beyond a week, it may be time to consult a doctor. Dizziness, headaches, nausea, and like symptoms should start to let up after some time. Staying hydrated, eating well, and exercising will help regulate your body during this period.