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Tips on Intermittent Fasting

Updated on April 23, 2020
Mitchelle Peter profile image

All the information I share comes from my life experiences-things I've learnt on how to live a healthier life that has worked for me.

What is Intermittent Fasting?

Intermittent Fasting is type of diet plan where you fast for hours and only have a restricted window for eating. It is not overly complicated to follow and if correctly done, the weight loss results can be significant. There is no restriction to calories or following your macros, which is why it has become so popular.

The type of intermittent fasting that most people follow and find more effective, is the 16:8. This would mean that you would be fasting for 16 hours and your window for eating throughout the day would only be 8 hours.

What hours do I choose to eat?

It is important that you work out the hours that work best for you. If you are big on breakfast, then I suggest you follow a 10am-6pm plan and if your dinner is your main meal, then I suggest you follow a 12-8pm plan. The key is to ensure you stick to these same hours every day. Ideally it would be good to stop eating before sunset.

What food and liquids can I consume?

- With food, for best results you should be eating healthy food, avoid sugar and eat high protein foods, healthy fats and some carbs. Having 3 small meals and 2 snacks is the best way to go.

  1. High protein would include food like grilled chicken breast, oats, eggs, peanut butter, and Greek yogurt to name a few.
  2. Healthy fats for example would include Chia seeds, avocado, nuts, fatty fish and cheese.
  3. Carbs that would be wise to opt for would include sweet potato, lentils, rice, black beans, and whole wheat bread.
  4. For snacks you could have apple slices, nuts, edamame, and yogurt.
  5. Tea, coffee, and water you can consume as much as you like, though I would recommend green tea with lemon, honey and ginger which is beneficial in other ways as well.

#Tip 1

Whenever you decide to start your diet/fast, make sure to start after dinner, it's easier to manage your hunger.

#Tip 2

Staying hydrated is key to making sure you do not end up breaking your fast. If you are getting enough water and having tea/coffee, you will feel a lot fuller. Look into calorie-free beverages. Have a glass of water or tea/coffee before you decide whether you are hungry or not.

#Tip 3

For food quantity, though there is no restriction as such, I always recommend eating just as much as what fits in a mason jar. That way you do not under eat or overeat.

#Tip 4

Exercise daily even if it’s just a 20-minute walk or a yoga session you follow on YouTube. The combination of exercise with a diet always, gives you better results.

#Tip 5

Don’t keep checking your weight every day. I would say check after a month but for those of you who need to see those number dropping for you to stay motivated, once a week should be fine.

#Tip 6

Plan your meal in advance. If you have prepared meals and snacks in your fridge or pantry, then it makes it easier to ensure you are not drawn towards munchies or any comfort foods.

#Tip 7

Stay busy and stick to a routine. When we are constantly doing things the chances of thinking about food are lower than when you are sitting idle. Be prepared with your snacks and timings for your meals so that your body gets used to it.

#Tip 8

Focus on the end results or benefits. Fasting isn’t just good for weight loss, but it also will significantly help reduce cholesterol, blood pressure and insulin resistance.

#Tip 9

Fasting also gives your body a resting period. Your body gets the time to clean up your system as opposed to it being constantly busy digesting your food. So, tell yourself that it is kind of a detox as well.

#Tip 10

Keep going and do not give up. It usually takes 21 days for your body to start showing any results, whether it is trying to adjust to a new diet, stop an addiction or add a new healthy habit. Consistency is key and believe that you will see results! Positive vibes!

Take your time before you decide whether intermittent fasting is for you. Every diet plan does not necessarily work for everyone. It has worked for me but trust me you need to put in the work and preparation involved for best results! You know your body best, so prepare in advance for all the possible scenarios you think may come up, especially stocking up on healthy snacks in case you get hungrier than you anticipated. I would recommend intermittent fasting since I have seen results and I think it’s the most doable diet compared to others out there.

Just be patient with yourself, be prepared and keep going!

Thank you for your time and reading.

Comments

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    • Mitchelle Peter profile imageAUTHOR

      Mitchelle Peter 

      4 weeks ago from Dubai, U.A.E

      Thanks Liza! Ramadan Kareem! :)

      Yes MG, it definitely helps cleanse the system :P

    • emge profile image

      MG Singh 

      4 weeks ago from Singapore

      Fasting is part of yoga and cleanses the system

    • lizmalay profile image

      Liza 

      4 weeks ago from USA

      I couldn't agree more about the health benefits of intermittent fasting. I practice fasting every year during the month of Ramadhan (part of my faith). Based on my experience, fasting makes my body feel lighter every day. I skip my regular exercise but, fasting makes me listen to my body which, needs a break from the food that I have consumed. Nice article, Mitchelle. Thanks for sharing :)

    • Mitchelle Peter profile imageAUTHOR

      Mitchelle Peter 

      5 weeks ago from Dubai, U.A.E

      Mitara, i think the first week is the hardest if you're not used to it, then you're right its just the discipline that can keep you going! hope you've had good results with it!

      Marcy, Thank you :) Stay safe!

    • Marcy Bialeschki profile image

      Marcy Bialeschki 

      5 weeks ago from Cerro Gordo, IL

      Interesting! Thanks for sharing your knowledge.

    • MitaraN profile image

      Mitara N 

      5 weeks ago from South Africa

      A colleague of mine introduced me to intermittent fasting a few months ago, it took some getting used to, keeps you quite discipline in the long run refreshing the body and mind.

      Great article!

      Thank you for sharing

    • Mitchelle Peter profile imageAUTHOR

      Mitchelle Peter 

      5 weeks ago from Dubai, U.A.E

      Thanks Flourish!

      Lora, I do understand that it isn't for everyone and consulting with a physician would be ideal if you have health issues or concerns.

      Thanks Umesh!

      Demas, I didn't know that but I love the concept and it's always good to find ways to help the poor and needy especially at times like this.

      Stay safe!

    • Perspycacious profile image

      Demas W Jasper 

      5 weeks ago from Today's America and The World Beyond

      Members of The Church of Jesus Christ of Latter-day Saints normally fast from sunset Saturday to 4:00 PM Sunday the first weekend of each month, and are encouraged to donate the funds saved from their fasting to relief of the poor and the needy. Some attribute the monthly fasting to a good life expectancy.

    • bhattuc profile image

      Umesh Chandra Bhatt 

      5 weeks ago from Kharghar, Navi Mumbai, India

      I knew fasting is helpful though I could not adhere to it. Your tips are excellent. Nice.

    • Lora Hollings profile image

      Lora Hollings 

      5 weeks ago

      An interesting diet that sounds like it could produce results for many. However if you have any health issue, it probably would be a good idea to consult your physician first. I tried fasting in the past, but it didn't work for me on a long term basis. I find it harder to stick to a schedule. This probably would work for people who can really adhere to a schedule. What I found works best for me is a plant-based diet with healthy snacks, whole grains, lots of veggies and fruits and exercising about 20 to 30 min. daily. Your article was well written!

    • FlourishAnyway profile image

      FlourishAnyway 

      5 weeks ago from USA

      I’ve done fasting, but didn’t stick to it. I should get back to it. I like the tips here.

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