Fasting Diet: Facts and Tips You Need To Know
Everyone wants to be healthy. Losing weight now is not associated with being attractive, but also being healthy. Many people look for diet plans which may work for them. One of the most common diet methods is fasting diet.
What is fasting diet?
Fasting diet is very common, especially for religious reasons. However intermittent fasting diet as a method to lose weight has been gaining a popularity for the past few years.There are two types of intermittent fasting diet.
The Fast Diet:
You eat as you normally do five days a week, and fast for two non-consecutive days (or known as 5:2). It is expected that you lose about 500 to 600 calories for two days (even though it is not in a row). If you practice it routinely, at least you can trim about one or two pounds per week.
The 8-hour diet
From the name, you know what it means. This fasting diet restrict your calorie intake for eight hours. This diet program is believed to work better at reducing fat and calories. Interestingly, you do not have to follow this diet plan every day. You still can enjoy your food. The best thing about this diet is it can help you look younger, slow down the risk of serious illnesses such as cancer, diabetes, Alzheimer’s, and cardiovascular disease.
Is it effective?
Proponents of both fasting diet types claim that these diet programs help them reduce risk of cardiovascular disease, slow the aging process, and control their blood sugar. However, these results are only supported by animal studies and small human research. In conclusion, there is no scientific research showing that these fasting diet programs are the most effective ways to lose weight and burn calories.
However, that does not mean you are not allowed to try this. Fasting is the best way to manage and control your hunger. This diet is a training ground for you to know your body. You will know when you are actually feeling hungry and when you are thinking you are hungry. Do you want to eat? Or need to eat?
Is it safe? Or risky?
People should consult their doctors before deciding to follow any diet programs. However, there are certain types of people who are not recommended to try fasting diet. People with insulin resistance problems, pregnant women, and women suffering from chronic stress and adrenal issues, as it will worsen their conditions. In addition, some studies also show that super low-calorie diet can lead to chronic psychological stress as well as cortisol production, which can hamper your fat-burning efforts.
Can I still exercise?
Well, as long as you can keep yourself hydrated. Try to do exercise 20 or 30 minutes before you end your fasting. However, when it is time for you to eat, try to control your appetite. Eat some healthy snacks first and drink water. Give time to your stomach to digest what you eat after a 8-hour fast.
Can I try? Does it work for me?
Regular fasting is not the best method to lose fat. Dr. Berardi had his success story with intermittent fasting experience, however, still intermitten fasting with a bigger meal portion less frequent does not work as effectively as conventional plans (smaller meal, more frequent).
If you are healthy and have no serious health issues, it is fine to follow intermittent fasting program. Yet, some doctors think they will not recommend it to their patients. Therefore, you should know your physical strength, whether you are able to commit to this plan or not. After you reach your weight-loss target, you should think about how to maintain your weight. The main point is intermittent fasting still works, but again, not for everyone.
How to make my fasting plan a success story?
If you do nothing, you will feel hungry more quickly and this lead to a failure. Keep yourself busy to make you forget that you are fasting. It will prevent you from reaching fatty and sugary snacks, too.
Control your hunger (unless you are really hungry)
The 5:2 diet plan trains how to maintain your body last longer without food. Therefore, you are challenged to control your appetite. Make sure you can make a difference whether you want to eat or you are craving? Try to have lunch a few hours later helps your body adjust to fast a bit longer. That’s why you need to..
Set the schedule
You can set your time when to eat and when not to eat. Then, stick to it. Once you break your committment, you will find it harder to maintain again.
Drink lots of water to help you feel full longer during your fasting. If you want to drink something else, choose green tea without sugar and milk. You need to know what to consume to maintain your health.
Keeping yourself hydrated will maintain your stamina while fasting.
Do not overindulge on non-fasting days
It is not your fasting time. Then? You can eat anything, but still you need to control yourself. You eat when you are hungry. And know what you can eat and what you should not eat. You know the portion, and you have a full control over your body.
Know Your Limit
You know your body well. Make sure you do not push too hard to fast if you have blood sugar problem, for instance.
Hope these tips help you start your fasting day. Remember, fasting is one of the ways, but not the most effective method. If you want to know whether this diet is the right choice for you, consult your doctor to anticipate any possible health risks.
Fasting diet can be safe if you know your condition and practice it in a right way. Eat healthily! Stay healthy! And happy fasting!