HOW TO START INTERMITTENT FASTING (IF)? – intermittent Fasting has become a trend of losing body weight these days. World wide People are adapting Intermittent fasting method to lose their weight. Fitness and Gym Trainers things that, it is the healthy version of dieting/losing body weight and also suggests it.
Intermittent Fasting involves 14 to 16 hours of fasting and restricting your daily eating to 6 to 10 hours. Breakfast is skipped in this diet and lunch is the main or first meal of the day, restricting your daily eating meal for only 8 hours. This method of fasting called Leangains protocol.
According to the research Intermittent fasting leads to weight loss and also improves blood sugar levels.
RISKS TO INTERMITTENT FASTING
HOW TO START INTERMITTENT FASTING (IF)? -There are also some risks during Intermittent fasting like:
- Tiredness
- Headache
- Irritability
- Dehydration
A well balanced diet is a key to losing weight, maintain energy levels and sticking with a diet. Anyone intending to lose weight should focus on nutrient intend foods like:
- Fruits
- Vegetables
- Lean Proteins
- whole grains
- Nuts
- Seeds
- Dairy
FOOD LIST FOR (IF)
There is a list of food that can be eaten during intermittent fasting to keep yourself full, healthy and energetic. The 11 most important intermittent fasting foods that will help prevent nutrient shortfalls are:
1: WATER
Water is not technically a food but it is very important for our body .It is very essential for each and every organs of our body. It basically, hydrates our body and glow’s our skin. The amount of water each person drinks in a day depends on its sex, height, weight , activity level and climate. If a person doesn’t want to consume simple water than in a jug or glass he/she can put some mint leaves, some cucumber slices and squeezed or slices lemons and drink it whole day. Drinking 10 glasses of water per day will prevent your body from dehydration and promote blood flow.
2: AVOCADO
Avocado contains high amount of unsaturated fats and having it in a day will keep you full in your fasting periods. Unsaturated fats has amazing ability, it keeps your body full when even you don’t feel it. The amazing property of avocado is it protects against heart disease and lower the blood sugar levels.
3: SEA FOODS AND FISH
Fish has many health benefits , it is high protein and low fat food filled with omega fatty acids and very good for your hairs. Consuming 4 ounce servings of fish twice or thrice a week is suggested by a doctor because of its amazing health benefits .
Fish also contain ampule amount of Vitamin-D which makes your bones stronger. We should make it a part of our healthy diet.
4:CRUCIFEROUS VEGETABLES
Foods like Broccoli, Brussel sprouts and cauliflower are full of fibers .Is is important for you to eat fiber rich foods when you are eating in certain intervals that will keep you full. Cruciferous vegetables are low in calories and rich in fiber and also contains multiple nutrients . Fibers can keep you full which is a good thing if you are not eating for 16 hours also helps in cleaning colon.
5: POTATOES
Potatoes, if eating in a right amount in a healthy diet can help in weight loss. Eating boiled or steamed potatoes during diet is a healthy option instead of fried ones.
6: BEANS AND LEGUMES
Both beans and legumes are very nutritious and healthy. They are source of high-rich proteins and complex Carbohydrates. Carbs supply energy to our body and keep us active. Including a healthy eating plan of low- calorie carbs like beans and legumes in a small amount daily can help in your weight loss. Also, foods like Chickpeas, black beans , peas and lentils have been shown to decrease body weight even without calorie restrictions.
7: PROBIOTICS
Probiotics are little critters ( healthy bacteria’s) and yeast present in our gut which helps in keeping our body healthy and fighting off bad bacteria’s. Foods like yogurt , Sauerkraut, soft Cheeses, kefir, kombucha are probiotics rich foods which keeps your gut healthy and non-constipated and helps in digestion.
8: BERRIES
Berries are high antioxidant, extremely nutritious and low in calories. There are variety of berries like, blue berry, strawberry, raspberry, black berry etc. Berries tastes really good and are great for your heart. They can be consume in a form of smoothies which keeps you full , healthy and energetic. Consuming it daily is a healthy option when you are on a diet.
9: EGGS
We all know that eggs contains high amount of proteins, very nutritious and very healthy. One large egg provides 6.24 grams of protein and cooks up in few minutes. It is important to get as much protein as possible for staying full and building muscles especially when you are eating less. A study found that people who ate an egg in breakfast instead of a bagel were less hungry and ate less throughout the day.
10: NUTS
Although nuts are high in calories but also they contains good fats . Nuts are good for heart and great snack food. They are incredibly healthy and eating daily in a controlled portion doesn’t lead you in weight gain.
11: WHOLE GRAINS
Whole grains provides lots of fiber and proteins. There is a list of whole grains :
- Brown rice
- Barley
- Buckwheat.
- Bulgur (cracked wheat).
- Oatmeal.
- Millet
- Popcorn.
- Pasta
- crackers.
- whole wheat
Eating a little goes long way towards keeping you full . keeping it a part of your healthy diet have a reduce risks of some chronic disease.
These were the top most important foods that will help you in intermittent fasting and prevent nutrient shortfalls .
HOW TO START INTERMITTENT FASTING (IF)? We hope that this video was informative and helps you in starting your IF for a healthy lifestyle from today .
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