Intermittent fasting is a dietary regimen that restricts food intake to certain periods of time throughout the day. Once trained, the body dictates when to eat and how long to go without eating. The amount of time may vary; you only want to eat when you are very hungry. In the morning most people have a hormonal spike of cortisol. This will typically cause a slight sensation of hunger, which should be ignored. You will only proceed to eat when the hunger pains are significant, and within your specified eating window.
Over time, the body becomes accustomed to the intermittent fasting routine, and you will reap the benefits. As a result of intermittent fasting, you should notice improved cognitive performance, greater focus, enhanced concentration, increased memory, accelerated weight loss, increased muscle tone, and a slimmer midsection. For some people, it may take two to three months to adjust to the intermittent fasting system.
How Do I Begin Intermittent Fasting?
The first step is to lower your carbohydrate intake.
Add enough healthy fats to go from one meal to the next. This will help you to feel less hungry. Amp up the veggie intake–this is crucial for potassium, magnesium, and other minerals. A lot of people make the mistake of not getting enough vegetables. Also, keep very busy to avoid snacking.
- Prepare your food in advance. Being prepared is key. Have your food available so you can go to your supply when necessary.
- Sea salt is very important. 1 flat tablespoon a day is recommended.
- Consider supplementing your B vitamins.
Once you refine your intermittent fasting regimen, you will be eating more fresh fruits and vegetables, fiber, healthy proteins, and healthy fats. Avoid processed foods, sugar, and refined grains. Most of these healthy foods will be found on the outer aisles of the grocery stores; avoid the inner aisles. To minimize hunger, consider foods such as: avocado (a healthy fat), eggs, almonds, quinoa, oatmeal, and leafy green vegetables. Most of these foods will be found on the outer aisles of the grocery stores; avoid the inner aisles.
As long as there is no snacking between meals, insulin levels in the body will decrease; fat cells will then release stored sugar which is then used for energy. This effect allows us to gradually lose weight and increase lean muscle mass.
Basic Guidelines for Intermittent Fasting:
- Limit your eating window–earlier hours of the day are typically more effective (7am-3pm), or (10am-6pm)
- Always avoid snacking and eating at bedtime