The intermittent fasting It is a method that organizes our diet by limiting the intake times throughout the day and alternating them, with periods of at least 12 hours of fasting. we let nine keys to keep in mind before starting your practice, to achieve successful results.
Consult with a health professional
Before modifying our diet in any way, it is essential know our state of health current, in order to ensure that intermittent fasting will not have negative effects on our body.
If it is a Nutrition professional, at the same time it will help us to properly plan the intermittent fasting protocol, but always a medical checkup is key to know if our metabolism is working properly.
This is because intermittent fasting may not be suitable for certain people or specific pathologies.
Gradually begin to extend the overnight fast
The hours of sleep or night rest are contemplated between the hours of fasting. That’s why, yes gradually we began to extend said fast delaying breakfast, we will be able to adapt more easily to an intermittent fasting protocol.
Especially if we eat many meals a day, this can be useful to finally start eating at 12 hours a day or later, reaching a 16-hour fast as we change the schedules.
Set fasting and eating times according to your routine
Choosing a type or protocol of intermittent fasting suitable to our schedules and routines, It is essential to be able to implement it successfully.
Thus, it is advisable to consider our work hours, our training hours, the hours of sleep and others, before choosing the intermittent fasting protocol. It is suggested establish the hours of food intake when we can sit at the table in a calm way to eat food being, for example, at home.
In this sense, always we recommend organization and planning prior to successfully implementing an intermittent fasting protocol.
Avoid looking at the clock throughout the day
Intermittent fasting is based on the establishment of schedules, making a difference in the fasting periods and eating regarding other methods or diets to lose weight.
However, it is essential to avoid the anxiety and stress that this method can generate, not be aware of the clock throughout the daybut that the routine itself allows us to eat respecting the periods of fasting and eating, without nervously waiting to be able to consume a bite.
To adhere more easily to the implementation of an intermittent fasting protocol, you must contemplate not only the daily routine but also your social life and the events you frequently attend, as well as their hours.
way of be able to respect the intermittent fasting protocol in all circumstancesit is advisable to take into account family or friends gatherings, as well as other events that we usually attend and that involve food intake.
Always consider the quality of your dishes
When an intermittent fasting protocol is carried out, the quantity is not the most relevant, but rather, respecting the periods of fasting and intake. However, it is always important take care of the quality of our dishes.
Filling ourselves with ultra-processed foods and low-quality preparations can lead to unwanted effects on our health or the weight loss we seek. Therefore, we advise prioritize the intake of fresh and seasonal foods, as well as satiating and nutritionally complete dishes to include in our intermittent fasting protocol.
Respect the hours of sleep each day
To make it easier to implement an intermittent fasting protocol as well as to minimize the levels of stress and anxiety that could be generated, it is essential respect the hours of sleep each day.
Therefore, it is advisable to plan the protocol according to them and not the other way around, always taking care of the quality of rest night.
Take care of your hydration, drinking liquids without calories during fasting periods
The fasting includes periods of no energy intakethis means that we will not be able to consume foods or drinks with calories during that time.
Nevertheless, taking care of hydration is key and for this reason, we recommend drinking liquids without calories such as water or various infusions without the addition of sugar during fasting periods.
We recommend of course avoid drinks with sugar or alcohol added, always trying to take care of the quality of what we eat.
Remember the importance of sustaining your practice over time
Intermittent fasting is a method that to see results requires durability over time. Therefore, before putting it into practice we must contemplate this fact.
With patience and perseverance it is key to sustain an intermittent fasting protocol over time, in order to achieve the results that perhaps a fad diet reveals to us in a week.
For this reason, we must not forget that it is not a temporary or fashionable alternative, but that it is key sustain it for at least six months for it to produce the desired effects in the body.
These are nine keys to keep in mind before starting an intermittent fasting protocol and achieve successful results with your practice as well as the care of the health of the organism.
In Trendencias Man | Training on an empty stomach to burn more fat, yes or no? We reveal what science says about it
Image | Unsplash, Jumpstory and iStock