Intermittent fasting is an eating regimen that has quickly become one of the most popular diet trends around the world. The weight-loss plan normally includes sixteen hours of fasting a day and eating without restrictions for the remaining eight hours. However, there are many different variations of the diet regimen. Factors such as calorie reduction during eating hours and the duration of fasting hours can vary.
Popularly referred to as the 16:8 diet, studies have shown that eight-hour time-restricted eating causes slight weight loss without the need to count calories. Other clinical benefits may include reduced blood pressure, reduced risk of cancer, and improved brain function.
Regardless of the intermittent fasting method you choose, the overall studies show a positive effect on weight loss and reducing risks of obesity. If being overweight is causing you health problems, intermittent fasting is one of the methods you can consider and include in your weight loss plan.
Of course, all diets depend on your ability to stick with them! Intermittent fasting means you have to stick to the fasting periods in order to see results, so knowing how to deal with hunger pains and stay on track is essential. If you’re considering intermittent fasting, try out these hacks to help you be more successful.
1. Practice lowering your calorie intake
Getting hungry is one of the main side effects of intermittent fasting. If you are used to eating full meals three times a day plus snacks, you might find yourself feeling dizzy on your first day of intermittent fasting. Additionally, you might feel weak or experience brain fog.
To avoid issues caused by such a drastic change, start lowering your calorie intake a couple weeks before you officially begin intermittent fasting. This will allow you to get used to having less food. While you will not be calorie counting during your 8 hour period, lowering your calorie intake prior to beginning fasting will help your body tolerate the fasting periods more easily.
2. Eat nutritious foods
You may not have to count calories during your eating period, but if you eat empty calories you will find your fasting periods to be much more difficult. Going for healthier food choices can help you lose weight and make your fasting periods easier to manage. By filling your body with nutritious foods, you are keeping your body nourished despite having fewer meals. You are also decreasing your chance of breaking the fast and giving in to food because nutritious foods will keep you feeling full longer.
With only an eight-hour eating period, you will have to maximize that time and fill your body with foods that are rich in vitamins and high in things like protein and healthy fats, which will fill you up.
Start making smarter food choices by going for nutrient-rich foods that can positively impact your health. Some of these foods include:
- Dark green leafy vegetables
- Seeds, such as chia, flax, and hemp
- Nuts, such as almonds, cashews, pistachios, and walnuts
- Olive oil
All of these foods are either rich in omega-3 fatty acids, protein, fiber, and/or antioxidants that will not only nourish your body, but keep you full longer. However, it is always important to talk to your doctor about trying out new foods and incorporating them into your diet for potential allergies or food sensitivities.
3. Avoid Sugar
Intermittent fasting can be a great tool to help you lose weight. However, a lot of people fail due to unhealthy binge eating. If you consume large, unhealthy meals during the eating period, you will likely end up gaining weight, despite the fewer meals. Eating sugary, or nutrition-less foods will actually make you hungrier during your fasting period.
Cutting sugar is a sure way to help keep your meals healthy and free from excess calories. Plus, you’ll avoid the dreaded sugar crash that can cause headaches and fatigue. Cutting back on sugar will also help curb those intense cravings later in the day.
4. Get Enough Rest
Lack of sleep can cause irritability throughout the day. As a result, you will be more prone to stress, which triggers overeating. Exhaustion and fatigue can make sticking to the strict fasting schedule more difficult. Sleep is an important factor in our health and overall well-being. Sleeping can help boost our metabolism, repair our muscles, and contribute to healthy weight maintenance.
You cannot expect any diet to work properly if you are not sleeping well. A healthy body is linked to the quality of sleep a person is getting. Missing out on important sleep can negatively impact your metabolism and muscle recovery, so not only will the lack of sleep likely cause overeating, your body won’t be prepared to properly process that food. Intermittent fasting will help you not only lose weight, but improve on your overall health – including the quality of your sleep.
5. Try Alginate Therapy
Alginates or Alginate therapy is a safe and all-natural treatment normally used to manage acid reflux symptoms. It is also a very effective tool when it comes to controlling your appetite. The seaweed-derived fiber in Alginate helps relieve hunger pangs during the fasting period in intermittent fasting.
The strong gelling fibers in alginates have shown to help increase feelings of satiety, thus, making you feel full longer. This is a great and safe intermittent fasting hack that will keep you from feeling hungry and eating during the fasting hours. Mint Chocolate Rescue harnesses the power of alginate therapy; With just 2 teaspoons as needed, you can keep hunger at bay.
Ready For Intermittent Fasting?
If done properly, intermittent fasting offers lots of important benefits to your body. It can not only help you lose weight, but also improve your overall health and limit your risks of developing certain types of diseases and conditions. To get started, identify what works for you and talk with your doctor to decide on the best method for you and your body.