Today, intermittent fasting is one of the most popular diets. His followers often share stories of weight loss, better health, and even increased energy, but it's very important to know the basics before starting something new.
Intermittent fasting is a diet that alternates periods of fasting and eating. In reality, most of us do this every day, to some degree: we eat while awake and fast when we sleep. However, current trends in intermittent fasting involve longer periods without eating or more restricted calorie intake during fasting.
How to start intermittent fasting.
Generally, there are two main approaches to starting intermittent fasting: time-restricted eating and periodic fasting. Regardless of the approach, the overall quality of the diet is critical, as the total calorie intake will typically be lower than that of a conventional diet. This means that every calorie counts and must contain enough nutrients.
Time-restricted feeding (ERT)
Time-restricted eating consists of consuming all your meals in a short interval, usually 8 hours, every day. For example, in one day you will eat everything you need to consume in a period of 10 in the morning to 6 in the afternoon.
Periodic fasting
With a more regular approach to fasting, this is done at least once a week. Some people do not consume food at all once or twice a week, others may fast every other day. There is another method that consists of a regular diet for five days and a very low-calorie intake for the remaining two days (5: 2 fasting). In those two days, approximately 500 to 600 calories are consumed.
The biggest difference between these two approaches is the periodicity with which you eat. When you follow time-restricted eating, you eat a relatively normal diet, but in a shorter amount of time over a 24-hour period; also, you don't fast any day.
On the other hand, if you follow the periodic fast, there will be days when you eat less food (an intake of only 500 calories) for a couple of days a week, or you could fast completely for up to three days a week.
Is one method of fasting better than another?
Most people find time-restricted eating to be easier as it doesn't require a very low-calorie intake or a complete fast. Another advantage of this method is that it usually contributes to moderate calorie control without the need to count them, simply because there are fewer hours during which you can eat.
And of course, it helps cut down on snacking at night, for example, which could save a significant amount of calories. On the other hand, some people periodically fast because they find that skipping meals on certain days of the week is easier.
Tip for beginners
Here are some general tips if you want to do intermittent fasting for the first time:
- Do not think that by fasting every so often you can eat anything, regardless of the quantities. This is a very common mistake and it will not help you get the results you are looking for.
- No matter which method you follow, the quality of your caloric intake is very important. You need to consume all the nutrients your body needs, but you have a limited amount of calories to do so, so every bite counts.
- Choose nutrient-dense foods to make sure each calorie has enough nutrients. Add lean protein, low-fat dairy, vegetables, fruits, whole grains, and beans to your diet. The protein powder can be of great help to meet the needs of fewer calories and protein when you add it to yogurt, oatmeal, soups, or smoothies are consumed.
- On days when you significantly restrict calories or skip meals, you may feel less energy, a headache, dizziness, or even some digestive discomfort. If you decide to skip meals for an entire day, be sure to drink enough fluids.
- After a full fast, start the next day with light, healthy, and easy-to-digest foods (such as yogurt, smoothies, or eggs) and then return to your regular diet. And make sure to stay hydrated.
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