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Intermittent fasting: how to start IF fasting for weight loss?

Hey loved ones! Intermittent fasting is a popular dietary method that can be effective for both weight loss and lowering blood sugar levels, and potentially contributing to longevity. If you want to start practicing intermittent fasting, here are some tips that may help you. I invite you to my post on weight loss and improving health.

How to do intermittent fasting IF: intermittent fasting?

Intermittent fasting is effective for quick and safe weight loss, lowering blood sugar, improving overall health, and promoting longevity.

Find the right form of intermittent fasting: There are several different regimens for intermittent fasting. The most common are 16/8 (16 hours of fasting, 8 hours of eating window), 18/6 or 20/4. And an alternating 5:2 or 6:1 eating day (5-6 days of normal eating, 2-1 days of restricted calorie intake). Choose the scheme that best suits your lifestyle and preferences.

Choose an Eating Window: The eating window is the time you eat your meals throughout the day. In the case of 16/8, for example, you can only eat between 12:00-20:00 and stay starved the rest of the time. Make sure your eating window fits your schedule and preferences.

When is the best time to fast, morning or evening?

The exact times for intermittent fasting depend on your preferences and lifestyle. There is no one-size-fits-all rule of whether it’s better to start fasting in the morning or in the evening, as it depends on your individual needs and your daily schedule.

With the popular 16/8 regimen, where the eating window is 8 hours, you can adjust the fasting times to your preference. Some people prefer to start fasting in the evening, for example after the last meal at 8:00 p.m., and continue through the night until the first meal the next day at 12:00 noon. This is how they eat during the noon and afternoon eating window.

Others prefer to start fasting in the morning, such as skipping breakfast, then having a meal at 12:00 and ending the eating window in the evening at 8:00 PM. This means they have their first meal of the day in the early afternoon.

When choosing fasting times, it’s important to consider your lifestyle and daily schedule. If you prefer a larger meal in the morning, starting your fast in the evening may be better for you. However, if you are more of an evening person and enjoy a larger meal in the evening, starting your fast in the morning may be more appropriate.

Remember that it is important to maintain a proper nutritional balance and meet your nutrient needs during the eating window. Whether you start fasting in the morning or evening, make sure your meals are healthy, balanced, and provide you with the right amount of energy and nutrients. If in doubt, consult a dietitian or doctor who can help you tailor an intermittent fasting plan to your individual needs and health goals.

Choose healthy and balanced meals

During the eating window, it’s important to eat healthy, balanced meals. Focus on consuming proteins, healthy fats, vegetables, fruits and whole grains. Avoid processed foods, excess sugar and saturated fats. Avoid snacking at other times: During intermittent fasting, it’s important to avoid snacking outside of your eating window. If you are hungry, you can chew gum or drink a glass of water, tea or coffee without added sweeteners, sugar, milk – no calories.

Track your progress: Record your meals and progress in a food diary. This will help you track what you eat and how it affects your weight loss goals, blood sugar levels and overall longevity.

When and for whom is it forbidden to fast?

Intermittent IF fasting can be safe and effective for most people, however there are some cases where you should exercise caution or avoid fasting altogether. Here are some situations where posting may be inappropriate or dangerous:

  1. Pregnancy: Pregnant women should avoid intermittent fasting as they require adequate amounts of nutrients for the healthy development of the baby. It is important to eat healthy meals on a regular basis during pregnancy. If in doubt, check with your doctor before starting intermittent fasting.
  2. Breastfeeding: If you are breastfeeding, fasting can affect your milk production and provide enough nutrients for your baby. If you are breastfeeding, regular and balanced meals are recommended. If in doubt, consult your doctor or lactation specialist.
  3. Health Issues: People with pre-existing health issues such as diabetes, hypothyroidism, heart disease, metabolic disorders, or eating disorders should consult their physician before starting intermittent fasting. Some health conditions may require an individual approach to nutrition, and fasting may affect the stability of the health condition.
  4. Underweight or eating disorders: If you are underweight, have a history of eating disorders, or are under the care of a nutritionist, then posting may not be right for you. It’s important to take care of your health and seek professional advice before starting intermittent fasting.

In case of any doubts or existing health problems, it is always worth consulting a doctor or dietitian for individual advice and assessment of your situation. Every person is different, so it’s important to tailor your eating plan to your individual needs and health goals.

To sum up:

Remember that intermittent fasting is a dietary method that may work for some people, but not necessarily for everyone. Intermittent fasting is effective for quick and safe weight loss, lowering blood sugar, improving overall health, and promoting longevity. It’s important to listen to your body and adapt this plan to your needs. If in doubt, consult a dietitian or physician for an individual assessment and advice.

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