Intermittent fasting is an amazing way to be able to enjoy big and satisfying meals while melting off the fat from your body. It’s not quite as straight forward as this though, and we’ll dive in deep in this piece with these Top 7 Intermittent Fasting Tips.
If you’ve struggled to lose weight and keep it off, I know exactly what that feels like.
But believe me, despite all the stuff you’ll hear out there, there actually is an awesome way to lose a ton of weight in a way that you will actually enjoy.
Today I want to show you how you can use intermittent fasting for weight loss, and how to do it in a way that barely feels like a diet.
But there are more benefits and you’ll find out what those are below…
ENTER: INTERMITTENT FASTING FOR BEGINNERS
I am not sure how much you’ve heard of intermittent fasting, but I’ll begin at the beginning.
Fasting is no secret. It’s been done by our ancestors (not by choice) and it’ll continue to be done by many.
But what is intermittent fasting?
Well, essentially fasting involves periods of not eating and periods of eating. Regardless of whether you participate in intermittent fasting (I.F.) or not, there will always be periods when you don’t eat, such as when you sleep.
But with I.F., you’re deliberately going more hours without food after waking up from sleeping. Many people follow the 16/8 principle (which we’ll cover more below) which means fasting for 16 hours and feeding (or eating) for 8.
The idea is to only eat during a set window of the day in order to feel fuller on fewer calories.
However, you might not find it very useful to follow such strict regimens and I think there is a better way for you.
THE ISSUE WITH THE 16/8 PROTOCOL, AND INTERMITTENT FASTING MADE EASY
As we’ve discussed, the 16/8 principle is very restrictive and doesn’t offer much room for change in plans, family gatherings, functions and other social events.
What I have found useful for me, and what I truly believe you will find useful as well is to simply just skip the first meal you would usually eat.
For most people, this would probably mean “breakfast“, but that doesn’t mean you have to skip breakfast-type foods since I still love those.
Just forego that morning bagel with peanut butter, cream cheese or that bowl of oats and eggs since that can add up to a lot of calories first thing in the morning.
In my experience, if I eat first thing in the morning my hunger gets pronounced even more throughout the day tempting me to eat even more.
TOP 7 FASTING TIPS FOR HUNGER AND CRAVINGS
TIP #1: GO AS LONG AS YOU CAN WITHOUT EATING UPON AWAKENING
I am 100% going to get a lot of flack for this, but it’s been shown time and time again that there are no negative health consequences to brief periods of fasting.
If you truly want to reap the most rewards from fasting, and be able to eat bigger portions, go as long as you can after waking up to eat your first meal.
This might look like:
- Wake up at 8am
- Drink some water or coffee until 11am
- Eat your first meal (lunch) at 12pm
When you choose to push that first meal further into the day you will find that your hunger in the mornings will naturally diminish over time.
You’ll read more about it below, but using water and coffee really help me out with I.F. and I think it can help you too… so keep reading.
TIP #2: MAKE SURE YOU AREN’T EATING “TOO LITTLE” AND THAT YOU’RE GETTING ALL YOUR MICRONUTRIENTS
Using fasting for weight loss is amazing, and I can personally attest to that sentiment. But it does get a little tricky.
You don’t need to learn about all the negative health consequences of malnutrition since you already probably know, but it’s still worth mentioning.
Ensuring you’re getting foods rich in nutrition will play a vital role in your health while you employ intermittent fasting.
It’s never a good thing to be malnourished, and eating an awesome mixture of wholesome foods is key to your I.F. success.
Not only is it important to get all of your micronutrients, it’s also important to make sure you’re not under-eating, or eating “too few calories”.
Getting the right amount of calories everyday is the best way to make sure your body stays healthy, you don’t lose muscle and that you’re losing the maximal amount of weight.
TIP #3: USE WATER (OR CLUB SODA) AND COFFEE DURING YOUR FASTING PERIOD TO STAVE OFF HUNGER
This probably isn’t news to you, but if you like coffee, it’s a great appetite suppressant and can be used during your fasting period as it contains no calories.
Sparkling water (or club soda) has the same effect. I personally love these two drinks to begin with, and getting to drink lots of them during the day is something I don’t mind doing at all.
If you find yourself getting jittery, maybe slow down on the coffee but only you know for yourself how much caffeine you can handle.
TIP #4: IF YOU’RE USING FASTING FOR WEIGHT LOSS, EAT MORE CALORIE-DENSE FOODS
Eating foods high in fat and sugar is a guaranteed way to eat too many calories, at least if you solely rely on these types of foods.
Whereas I do not condone eliminating foods you love out of your diet under any circumstances, I think you will enjoy fasting more if you feel fuller for longer. This means eating foods higher in proteins and carbohydrates.
Foods rich in nutrients help to fuel your body for your workout and help to make you feel better and fuller.
Examples of foods that are more calorie-dense:
- Different types of meats including fish, chicken, steaks, pork chops and roast beefs
- Whole-food carbohydrate sources such as potatoes, and rice
- Other carbohydrates such as breads, pastas
TIP #5: EAT THE FOODS YOU LOVE TO EAT EVERYDAY
This section is really short, but it still makes sense. If you are planning on losing weight or build muscle, slow and steady wins the race.
Rushing to your kitchen and throwing away all the foods you once loved is not the right strategy in my mind.
Think of fasting as a long-term strategy. Having a psychologically healthy balance of the foods your body needs and the foods you love is important.
The more likely you are to adhere to your dieting plans, the more likely you are to continue on and enjoy the process.
TIP #6: EAT LATE IN THE EVENING IF YOU GO TO BED LATE
I absolutely love eating late at night. This one’s not so much of a tip, but more of just a suggestion.
I don’t know about you, but I hate going to bed hungry. Don’t you just hate that? Your stomach turns and churns, and all you can think about is food.
Leave a big meal, or some room for a snack until late at night so you don’t try to sleep while hungry.
Science has shown that there are zero bad side-effects of eating late, and you can rest assured that it’s just another misinformed fitness myth.
CONCLUSION (AND #7): KEEP IT SIMPLE!
Are you one of those people who over-analyse every minor little detail about everything? Well, obsessing over the small things is a great way to fall off the wagon and stop doing something.
Despite what you may have come to think about the world, not everything is an all-or-nothing type situation and once you understand this, things become much better.
It’s not wise to obsess about when to eat, or if you’ve gone long enough with your fast, or if you can eat this type of food or that.
Keep it simple and enjoy the whole process because you’re doing this to improve your life, not let it take charge of it!
As always, thanks for stopping by to read today. Have you tried fasting and how did it go? Would you recommend it to others?