Intermittent fasting is an increasingly popular practice that involves restricting your food intake or not eating for a certain period of time. This ancient practice is known to produce numerous potential health benefits, such as assist in weight loss and improve metabolic health – when done properly.
Here are 8 considerations to help you fast safely.
- Keep fasting periods short – for example you can do a 16:8 fast which is 16 hours fasting, 8 hours eating (eat from 11am – 7pm)
- Stop fasting if you begin to feel unwell – it’s not healthy to push your body when your sick, especially for dieting
- Hydration is key! Make sure you’re drinking at least 3 Litres of water daily
- Go for walks or practice meditation. It will keep you calm and assist to reduce the cravings to indulge
- Eat whole nutritious foods. Filling up on vegetables and good sources of energy will help to keep you fuller for longer, making the fast even easier.
- Keep exercise low intensity. There no doubt you probably love a good HIIT session, but make sure you’re not coming off of a 16 hour fast and pushing your heart rate to 100%. Rock Solid gym in the North East are offering the first class for FREE. Having the right trainer to push you, quality equipment to train with is always going to help you along the way even more!
- Eat more protein. You need to consider that when you’re not eating, your body is still operating. Make sure you’re getting enough protein, (roughly 1kg bodyweight = 2grams of protein) so it doesn’t break down your muscles. That equation isn’t perfect – Use it as a guide, not a bible! Every one demands a different amount of protein, fats and carbs based on your work, bodytype, activity and so on..speak with our nutrition coach if you have any questions
- Don’t break your fast with a large feast. Approach your first meal after the fast with the intention that you’re feeding your body meal to meal. You know that your going to get another meal, so break them into smaller portions. It will be better for your digestion and helping to better utilise the nutrients.
Although fasting for short periods can be a healthy practice; it’s important to understand that fasting isn’t always beneficial and safe for everyone. The bottom line is; listen to you body – it’ll let you know if you’ve gone too far. If you want to learn more about Fasting, have a chat with out Nutrition Coach, Marty McHugh. Cut the BS and talk with a professional.