Last week I touched on intermittent fasting. Let’s dig deeper into this way of losing weight.
You might be asking, “What exactly is intermittent fasting [IF]?” Simply put, it’s a way to cycle between periods of fasting and eating. It’s been around throughout all of human history in various forms. Not only does it aid in weight loss, it also can help lower insulin levels, increase fat burning metabolism and decrease your appetite. IF is tolerated in most individuals with no evidence of harm, according to studies done in 2017.
I’m going to talk about three different ways to do IF. You want to pick the one that works with your schedule and lifestyle. The first is alternate day fasting. This is where you would eat fewer than 500 calories every other day. Food that works well on a 500-calorie day would be broths and salads. I use bone broth because of the added benefits of the collagen for my skin and bones. I load my bone broth up with vegetables like scallions, sliced mushrooms, zucchini and yellow squash.
You could also have a high protein shake on your fasting day, which are usually under 300 calories. The protein in the shake helps you feel full. I like to work out in the morning and then have a protein shake, for two reasons. Your muscles will absorb the protein more readily after a workout and this is typically when you would feel the hungriest. I prepare for low calorie fasting days by having vegetables washed and cut and ready to eat.
One of my favorite meals is a salad with vegetables that are low in carbohydrates and high in fiber. Tomatoes, broccoli, asparagus, celery, spinach, green beans, lettuce, kale, cucumbers and brussels sprouts are all good. Another great thing to make your salad delicious is some slivered almonds or sliced avocado. Keep these to just a handful because you are also adding fat, which adds calories. For a dressing try using a teaspoon or two of olive oil and some red wine vinegar. I like to add some spices to boost the flavor like garlic powder, basil and oregano.
The second way to do intermittent fasting is called the 5:2. For optimum results this works best. This method is two fast days of under 500 calories and then five regular eating days.
The third way is time restricted feeding, which involves only eating within a six- to 12-hour window each day while fasting the other 12 to 18 hours. I recommend starting with this method and slowly working yourself up to your target fasting method. For example, you could start with practicing a daily prolonged overnight fasting period of 12 hours or more. From there you might work up to 14 to 16 hours of time-restricted feeding or up to 24 to 48 hours on a monthly or weekly basis, depending on your health goals. I use a cellular cleanse product if I fast for more than 16 hours. This ensures that you are getting nutrients and has some side products that you can consume on these days.
For more information on food ideas and products that will help you reach your goal you can contact me at 401-497-5656 or SixtiesAndSexy@gmail.com. As always, follow me on my blog at SixtiesAndSexy.net.