Doing Intermittent Fasting Correctly

Intermittent fasting is very popular right now and a great tool for better health. It can have a lot of health benefits with weight loss, mental clarity, blood sugar levels, and better digestion when done properly. It is logical because in the hunter-gatherer lifestyle, we didn't have immediate access to food upon waking up. Even if you want to gain muscle you can still reap the benefits of intermittent fasting. There is a difference between closing your eating window and eating less food. Most people are unsuccessful because they approach it the wrong way. Here are some guidelines to adhere to for successful intermittent fasting.

There are a couple different methods to this. It seems that anywhere from 12-16 hours of a fast will be effective. One thing to keep in mind is that fasting is typically harder for women than it is for men. The reasons for this being that women have higher nutritional needs, a slower metabolism, and hormonal factors which can result in more hunger/cravings making fasting more of a challenge. If you get 7-8 hours of sleep a 12 hour fast should generally be easy like finishing dinner at 7 p.m. and not eating again until 7 a.m. The only thing getting in the way of that is snacking in between.

The key to doing intermittent fasting properly is to focus more on proteins, healthy fats, and fiber rather than refined carbohydrates. Including healthy fats and proteins in your meals during the eating window of intermittent fasting can help increase satiety and control hunger. Fats and proteins are more filling and digest more slowly compared to carbohydrates, which can help keep you satisfied for longer periods. This leads to a more gradual and controlled release of energy, preventing spikes and crashes in blood sugar levels. Stable blood sugar levels contribute to better energy management and improved overall well-being during the fasting period. If you consume foods like pasta, breads, and bagels and overall unhealthy foods as the majority of your consumption, this will not keep you satiated and you will experience hunger a lot more frequently making intermittent fasting extremely difficult. An example of a satiating meal during this time is salmon, avocado, and quinoa. Or something like steak, broccoli, bell peppers, and cashews.