5 Tips for Smarter Intermittent Fasting
Fasting has it’s benefits if you do it the right way. (Photo by Getty Images)
I’m a firm believer in meal timing for fat loss and fast metabolism. I ask clients to consume a protein shake within an hour of waking, eat every four to six hours and stop eating about three hours before bed. Sticking to this regimen minimizes hunger and cravings, steadies blood sugar levels and promotes optimal fat burning.
Intermittent fasting (IF) cancels out these and many other dietary rules. Adherents argue that among its benefits, abstaining from food for certain periods — anywhere from 16 hours to days — can boost immunity, increase metabolism, curb insulin resistance and other blood sugar issues, and improve athletic performance.
Whether you’re curious about IF or you’ve been doing it for years, these 5 strategies can bolster your success:
1. Don’t make eating a free-for-all. Fasting for 18 hours does not give you permission to dive into a deep-dish pepperoni pizza. You’re setting the stage for numerous problems: food intolerances, potential binge eating, fat gain, and post-meal digestive issues. Plan your meals ahead of time and stick with lean protein, green veggies, high-fiber slow-release starches and good fats. Otherwise, your ravished state makes you vulnerable to a potential eating disaster.
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2. Skip dinner, not breakfast. A substantial breakfast sets your day’s metabolic tone. Too many people doing IF skip this meal, creating cravings and fatigue throughout the day. Try skipping dinner a few nights a week instead. You’ll still get a 14-18 hour fasting window (you’ll be sleeping through half of it!) without being famished all morning.
3. Try my favorite “IF legal” appetite suppressant: fiber. Far from simply keeping you regular, fiber can balance blood sugar levels and curb your appetite. Because it contains no calories, most IF plans allow you to consume fiber powder, which could be your ticket to stifle hunger pangs, cravings, and food fantasies during fasting hours. Stir a teaspoon of fiber powder into water every hour or two when you’re fasting to alleviate hunger.
4. Drink green tea. After your morning java jolt, switch to green tea. Its ECGC can provide thermogenic (fat-burning) benefits, and theanine keeps you calm when your job presents challenges and you haven’t eaten in 15 hours. Brew your own iced green tea during the hotter months. Steep ten organic green tea bags in a gallon pitcher, sweeten with a little stevia or stevia/ erythritol blend and refrigerate.
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5. Don’t make food your new hobby.
“I fantasize about elaborate meals when I’m fasting,” a friend doing IF confessed. I get it: food occupies my mind when I get hungry too. Trouble is, you’re potentially hungry a lot of the time while doing IF, leaving room for numerous food fantasies. Avoid situations that trigger those thoughts. For instance, don’t go grocery shopping when you’re fasting. Remember to have your next meal planned in advance.
The original article “7 Strategies for Smarter Intermittent Fasting“ appeared on LIVESTRONG.COM.
By JJ Virgin
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