There have been many myths about fasting. There are actually more myths about what to eat and when to eat it. There are hundreds if not thousands of diets and many claim to be the be all and end all of diets. The diets and advice are never ending and the guru’s seem to be all around. Apparently everyone with social media now has an opinion and offer advice. Years ago we had no information and now we are bombarded by it. Let’s research what the truth is and let’s look at intermittent fasting rules that will make your fasting journey much easier.
I repeat this often but this is advice on what have worked for me. I am not a health professional and cannot possibly take responsibility to for your life. Always consult a health practitioner they are after all the real “GURU’s”.
So what are the rules
There has been firm believers in breakfast over the years, I was never a fan as I had no appetite and was always ridiculed because I didn’t like eating breakfast and I was finally delighted when it came out that not eating breakfast was actually not so bad and in many blog’s was actually recommended. I think the first thing that we must abide by is that our approach to intermittent fasting needs to be a well balanced approach that works for our lifestyle, body type, lifestyle , experience and our goals.
The key to intermittent is to know how to effectively incorporate it in your life. Depending on your circumstances like work and who prepare your meals it can be a little tricky but as I always say there are just solutions not problems. As many people don’t understand is that intermittent fasting is not a miracle cure to all your problems, it is merely a piece of a puzzle. You will have to pair intermittent fasting with an healthy exercise regime and a healthy eating plan if you are completely committed.
I would suggest that you get your household to fast with you and that will already make the likelihood of your success so much larger. You will be inspired and all of you can cheer each other on. It is also not going to work if it’s unplanned so do your research and put a plan in place that will work for all of you.
Needless to say the age of children in the household will influence the decision but find a way around it. This will take effort on your part in the beginning and will take a while to become habit. Repetition and sticking to your guns will win this battle for you but consistency is going to win the war.
Why does fasting work so well
Our bodies will always have a certain reaction to eating food with insulin production. The more sensitive the body is to insulin the more likely your body is to use the food that you consume efficiently. And your body will be most sensitive following a period of fasting. The changes in insulin production may lead to weight loss and muscle production.
Your glycogen( a starch stored in muscles and your liver that your body burn as fuel when necessary) is depleted during sleep or during fasting, and will further be depleted during exercising which will increase insulin sensitivity.
In this period the food you eat will be used in a few days and will be converted to glycogen and stored up in your muscles or burned as energy immediately to help with the recovery process with a minimal amount stored as any fat.
When fasting growth hormone levels will increase both during sleep and fasting.
So are there specific rules
Decide which hours you fast and create some kind of schedule. Remember you are doing this for yourself so stay focussed.
When having drinks keep it less than 50 calories and your body will stay in the fasted state.
In order to curb your hunger eat high proteins and high fibre foods in your eating window.
Make sure you stay hydrated so drink lots of water.
Health comes first so always make sure you eat healthy and stay healthy.
Measure your calorie intake.
Get my Fitness Pal.
Don’t overeat when you eat.
Start with the healthiest food when you eat.
Plan your meals.
As I mentioned before fasting alone is not the miracle cure to your weight problems, you have to eat well. Eat what you want but keep it healthy. All the fasting in the world is not going to help you if you keep eating badly. The first step to getting healthy is to think healthy and live accordingly.
There are better and worse foods for weight loss as we all know. I want to look at good foods for weight loss. Remember this is a journey and nothing good comes overnight. Always bear in mind that you need to calorie count to make sure you stay in check with your eating habits.
Here is a list of the healthiest foods.
Eggs are very filling and Nutrient dense. Compared to refined carbs like bagels, eggs can supress appetite later in the day and can promote weight loss.
Leafy greens are an excellent addition to your weight loss diet. Not only are the very low in calories but they are high in fibre and helps to keep you full.
Salmon is high in protein and omega-3 fatty acids making it a perfect choice for weight loss.
Cruciferous vegetables are low in calories and very high in fibre and nutrients. Some of this versatile great food is cauliflower, cabbage and Brussels sprouts.
Lean Beef and Chicken Breast
Unprocessed lean meat is an excellent way to increase your protein intake. Replacing some of the carbs or fat in your diet with protein could make it easier for you to loose excess fat.
This is one of the most filling foods and definitely one of my all-time favourites. They are very good at reducing appetite, potentially suppressing your food intake later in the day.
Low calorie, high protein food. It’s a lean fish so it is very low in fat. Replacing other macronutrients such as carbs or fat, with protein is an effective weight loss strategy on a calorie restricted diet.
Beans and Legumes
Beans and Legumes are a great addition to your weight loss diet. They are high in protein and fibre contributing to feelings of fullness and a lower calorie intake.
Soups can be a very effective way to lose those unwanted pounds. The high water content makes them very filling. However try to avoid creamy or oily soups.
Eating lean dairy products such as cottage cheese is one of the best ways to get more protein without significantly increasing your calorie intake.
Avocados are a great example of a healthy fat source you can include in your diet while trying to lose weight.
You should avoid refined grains if you’re trying to lose weight. Choose whole grains instead – they’re much higher in fibre and other nutrients.
Apple cider vinegar
Adding apple cider vinegar to your vegetable salad may help curb your appetite, potentially leading to greater weight loss.
Nuts can make a healthy addition to an effective weight loss diet consumed in moderation.
Eating spicy food that contains chilli peppers may reduce your appetite temporarily and even increase fat burning. However tolerance seems to build up in those who eat chilli regularly.
Although fruit does contain some sugar, you can easily include them on a weight loss diet. They are higher in fibre, antioxidants and various nutrients that slow the rise of blood sugar after meals.
Chia seeds are very high in fibre, which fills you up and reduces appetite. For that reason they can be useful for weight loss.
Coconut oil contains medium-chain triglycerides(MCTs) that may increase satiety after meals. MCT oil supplements are even more effective.
Probiotic yogurt can increase your digestion. Consider adding it to your weight loss diet but make sure to avoid products that contain added sugar.
Foods for health
It is reasonably easy to find a good diet that can make you lose weight. These are mainly whole foods like fish, lean meat, vegetables, fruit, nuts, seeds and legumes.
There are a few processed foods that is also healthy like yogurt, extra-virgin oil and oatmeal are good choices but most processed foods are not recommended.
There are foods that you can eat a lot of and gain no weight.
I would caution you against over eating and this has a lot to do with the speed you eat at. Always remember your stomach takes 20 minutes to register that you actually have eaten enough so take it slow, don’t eat in a hurry and definitely never wait until you are famished. You will eat in a rush and you will make horrible food choices.
I also want to list some foods for you that you can eat a lot of. Also look at foods that promotes satiety. 200 calories of chicken breast will make you feel full but it could take as much as 500 calories of cake to give you the same effect. Just by what I mentioned you can obviously see that food choices will make a big impact on weight loss or gain.
There are many foods that determine satiety, there are actually something like the satiety index and can be measured. Some foods are simply better to make you feel full on fewer calories. When foods contain a lot of water or air, the volume increase without really adding any calories.
Protein is typically more filling than carbs or fat according to studies. Diets higher in protein increase satiety and lead to lower calorie intake than lower protein diets. High fibre diets provide help to supply bulk and make you feel full and also slows down the movement of foods through your digestive track which keeps you fuller for longer.
Low energy dense foods mean that foods are low in calories for their weight. These foods will let you feel full on very few calories. So let’s look at what some of these foods can be.
High Volume Foods:
Boiled Potatoes – Healthy and nutritious. Cooked unpeeled potatoes are a great source of vitamins and minerals.
Eggs – Nutritious, high protein food with a powerful impact on feeling fuller for longer.
Oatmeal – Oats, very filling breakfast option.
Fish – Ritch in omega 3 and fatty acids.
Soups – Stay in the stomach longer and prolong feeling satisfied.
Meat – Very high in protein and scores very high on the satiety index.
Greek Yogurt – High protein breakfast and snack.
Vegetables – Rich in fiber and water which keeps you full and excellent for your health.
High Protein Foods
Seafood – Excellent low fat protein. The fats some fish have are heart healthy fats
White meat poultry – Stick to white meat where you can the darker meat are higher in fat.
Milk – Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.
Eggs – Simply one of the least expensive forms of protein.
Beans – Such a great energy source a half a cup of beans contains as much protein as an ounce of broiled steak.
Pork tenderloin – This versatile white meat is 31% leaner as it was 20 years ago.
Soy – Only 50 grams of soy a day cab lower cholesterol by 3%
Lean Beef – An excellent source of zinc, iron, and vitamin B12.
High fibre Foods
Wholegrain breakfast foods
Low energy density foods.
As you can see there is a treasure trove of healthy foods and I haven’t even started to dig. If your health is concerning to you or you value it look for better food options and there are so many.
We Have written so much about intermittent fasting on this blog . Here are the best of them: