Have you heard of intermittent fasting? This nutritional model is becoming increasingly popular (although it has been practiced for millennia), since, if done correctly, it yields incredible results both inside and out. So today, we want to explain the key aspects of how to get started with intermittent fastingand what its benefits are.
Ah! And don't let the word "fasting" hold you back, because you won't go hungry and you'll always be bursting with energy (even more so if you wear one of these perfumes that attract positive energy)
What is intermittent fasting?
Intermittent fasting is a nutritional model that alternates periods of fasting and periods of eating. Fasting periods can be adapted to each person's lifestyle, although the most popular are the 12-hour fast or the 16/8 intermittent fast, that is, the one in which you cannot eat any type of food for 16 hours.
Although it may seem like a long time at first, it's not a difficult diet to follow, since this fasting takes place between dinner and breakfast or lunch, so you're probably already fasting for about 10 hours without even realizing it.
What are the benefits of intermittent fasting combined with exercise?
Generally speaking, Intermittent fasting experiences are usually very positive and offer many benefits to those who practice it. Why? Very simple: because it activates our metabolism. And this is extremely important, since in most cases, fat accumulation problems stem from a slow metabolism, accustomed to eating the same things at the same times. It's like in sports: if we do the same exercise routine continuously, we'll notice results at first, but then we'll plateau.
So, if we concentrate our food intake within a specific time period, we can prevent our metabolism from slowing down and convert stored fat reserves into energy, thus stimulating weight loss.
In addition, this nutritional model also provides numerous other benefits:
- It slows down the aging process.
- It reduces markers of inflammation.
- It lowers levels of cholesterol and triglycerides.
- Promotes neuronal plasticity.
- Limits the growth of cancerous cells.
If we already promote a faster metabolism with our diet, resulting in fat burning, imagine if we also exercise regularly. The perfect combination for a great figure! Combine the intermittent fasting diet with this home strength training or with these exercises to improve flexibility and you'll notice a complete transformation in your figure.
Below we present the most popular types of intermittent fastingand some guidelines for doing them, but of course, it's always recommended that you consult with a nutritionist who can evaluate your case and give you personalized guidelines.Every body and lifestyle is different!
Types of Intermittent Fasting
In addition to consulting with a nutritionist who can provide you with a personalized diet to break your fast, it's crucial that you strictly adhere to the intermittent fasting schedule. If we exceed the fasting time, a rebound effect can occur, making this method completely counterproductive.
16-8 Intermittent Fasting
The 16-hour fast is the most popular because its results are much more noticeable. To do it, you simply have to set aside a 16-hour period in which you don't eat any food.
If you have a daytime lifestyle and an "office schedule," it's best to have your first meal between 12:00 and 14:00 and your last between 20:00 and 22:00, so you can easily meet the 16-hour requirement, since you'll be sleeping most of the time. As you can see, the only meal you skip is breakfast, although you can take supplements such as vitamin complexes during intermittent fasting.
One of the million-dollar questions iswhether you can drink coffee during intermittent fasting,and the answer is… yes! Fortunately,you can drink non-caloric beverages such as coffee, tea, or water. However, avoid coffee with milk or chicken broth if you want to practice intermittent fasting correctly.
12-Hour Fast
Another popular type of fast is the 12-hour fast. This is much easier to manage, making it ideal for gradually introducing yourself to fasting.
In this plan, we recommend that you have dinner around 7:00 or 8:00 PM and that you have breakfast exactly 12 hours after your last meal.
Best Intermittent Fasting Apps
Even if you consult a nutritionist who plans your diet, it's normal that if you're not used to following strict eating schedules, you might forget when you're supposed to eat and get a little out of sync. But don't worry, because there are intermittent fasting apps to make it much easier for you to follow your diet properly.
These usually includefasting programs, tracking systems, and notifications and charts to monitor your weight loss progress.
Some of the most popular (available for both iOS and Android) areZero-Cal Fasting Tracker,Clear - Intermittent Fasting for Body & Mind, orDo-Fasting. Furthermore, this last one is very complete and ideal for combining intermittent fasting and exercise, the key to achieving a perfect body!
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