Intermittent fasting has gained popularity as an effective weight loss strategy that can yield significant results in a short period, while being sustainable for a long period of time as well. While losing 5 kg in 7 days is an ambitious goal, combining intermittent fasting with a healthy lifestyle can provide a much-needed boost to your weight loss journey. However, it's essential to approach this process safely and sustainably.
In layman's language, Intermittent fasting means going through periods of fasting and eating, one after the other. The most common pattern is 16:8, where you eat in an 8-hour window and fast for the rest of the day. Another popular method is eating five days a week and fasting two non-consecutive days, based on a uniform pattern. Dr. Palaniappan Manickam, who is a Physician in California, talks about intermittent fasting in a YouTube video on his channel and calls it a "simple, safe, and effective method for beginners, as it is taking our body to the state where it is ideally supposed to be."
So, for all those who are new to intermittent fasting and starting their journey, we'll explore tips and guidelines to help you shed kilos with intermittent fasting while keeping your health in mind.
Hydration is Key
Staying hydrated during intermittent fasting is crucial for your overall well-being and weight loss success. Drink plenty of water throughout the day to curb hunger pangs, flush out toxins, and maintain essential bodily functions. Additionally, herbal teas, black coffee, and electrolyte-rich beverages can help you stay hydrated during fasting periods.
Recipe - Swad Apna Apna
Balanced Meal is the Real Deal
When breaking your fast, focus on consuming nutrient-dense foods that provide essential vitamins, minerals, and macronutrients. Incorporate plenty of vegetables, lean proteins, healthy fats, and complex carbohydrates into your meals. Avoid highly processed and sugary foods, as they can lead to weight gain and hinder your progress.
Watch your Plate
Even during intermittent fasting, portion control is crucial. Overeating during eating windows can sabotage your weight loss efforts. Pay attention to hunger cues and eat until you feel satisfied, not overly full. Practise mindful eating to enjoy your food and recognise when you're full. Weight loss can only be achieved with a healthy calorie-deficit, so eating mindfully is absolutely important.
Pack up your Snack
Recipe - Continental Desi Kitchen CDK
Try to minimise snacking between meals, as this can disrupt the fasting period and lead to unnecessary calorie intake. If you feel the need to snack, opt for low calorie options such as nuts, seeds, or low-carb vegetable stir fry. Clear your shelves of processed and packaged snacks; that way, you won't reach out for them at your convenience.
Move Your Body
Incorporate regular physical activity into your routine to boost weight loss and improve overall health. Engage in activities you enjoy, such as walking, cycling, yoga, or strength training. Exercise can enhance the effects of intermittent fasting and help you burn more calories. Remember, you have to burn more calories than you consume, and working out is the way to do that.
Sleep Tight To Wake Up Fresh
Adequate sleep is essential for weight loss and overall well-being. Lack of sleep can lead to increased hunger hormones and impaired metabolism. Aim for 7-9 hours of quality sleep each night to support your weight loss goals. Avoid taking naps in the middle of the day, as that can be counterproductive and might make you feel lethargic.
Track Record Of Your Weight Loss Journey
Keep track of your weight loss journey by recording your meals, fasting hours, and exercise routines. Monitoring your progress can help you identify patterns, adjust your approach if needed, and stay motivated. Knowing where you stand in terms of sticking to your goals is great, but remember not to make the weighing scale the sole criteria of progress. If you feel re-energised and happy, it is a success!
To put it simply and realistically, Intermittent fasting can be an effective tool for achieving weight loss and improving overall health. However, it's essential to approach it with a balanced and sustainable mindset. Focus on consuming nutrient-dense foods, staying hydrated, incorporating regular physical activity, and getting enough rest. Remember that weight loss varies for each individual, and setting realistic goals is crucial for long-term success.