We’ve long heard of diets that restrict or add certain foods to what we normally eat, but is that all there is to it? There has been a surge in examining the times of day we consume our calories as a way to promote healthier eating. In this article, we’ll go over the question: “is intermittent fasting healthy?”. We’ll also discuss some of the best strategies to build healthy eating habits into your diet.
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What Is Intermittent Fasting?
Intermittent fasting refers to voluntarily restricting eating hours and/or meal times as a way of boosting health. Generally speaking, there are a couple of different methods that people adhere to when intermittent fasting:
1. The 16/8 Method
This method involves eating for 8 hours and fasting for 16. The most common way of scheduling this is by having an open eating window from 12 pm to 8 pm. This method ensures that you’re likely skipping breakfast and making sure to not snack after dinner.
2. Spontaneous Meal Skipping
You’ve probably undergone this form of intermittent fasting at some point in your life. The basic concept is to skip meals whenever convenient. This is because your body likely does not need a full 3 meals every day. Being conscious of when you’re actually hungry is always a great place to start, especially for beginner fasters.
3. The 5:2 Method
The 5:2 method consists of regularly eating 5 days out of the week. For the remaining two, you will only be eating 500 calories or so. This method works best when separating your two days of fasting. This helps to keep your body adequately nourished.
4. On and Off Fasting
While this method is not recommended for beginners, it poses helpful benefits for experienced fasters. This schedule consists of eating normally one day, then eating few calories, or not at all the next.
5. OMAD
The OMAD diet consists of fasting largely for 23 hours of the day. You’ll then eat one large meal during a restricted 1-hour period.
Why Should I Intermittent Fast?
Now you have an idea if intermittent fasting is healthy. So, why should you consider intermittent fasting? Fasting is entirely voluntary and is something you should only try out if you feel mentally and physically ready. While it may not seem the most appealing, intermittent fasting for weight loss is surprisingly effective.
Intermittent fasting over a period of 10 weeks typically equates to a weight loss of 7-11 pounds. This is according to research compiled by Harvard University.
Intermittent fasting may also help with hunger cravings. It also helps to build discipline with your relationship to food. Not to mention, it is one of the few dieting methods that may allow you to retain more muscle mass while cutting out fat.
How to Eat Healthier
While intermittent fasting is great for many, it’s certainly not for everyone. Here are a couple of general methods to incorporate healthy eating into your diet. Remember, intermittent fasting is only effective if you’re taking in proper nutrients.
Grazing
Instead of three large meals throughout the day, try eating smaller amounts whenever your body is hungry. By doing this, you’re likely to have more consistent levels of energy. Plus, you’ll automatically become more attuned to your body’s needs.
Getting Proper Nutrients
Remember, getting a full dose of fruits and vegetables is important to a healthy lifestyle. Try to incorporate a number of fruits and vegetables into your diet, of many different varieties and colors. If you aren’t getting the full-color spectrum of nutritious foods, you need to rethink your diet.
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Staying Clear of Processed Foods
While it’s difficult to avoid processed foods, going for natural alternatives is a step in the right direction. The closer a food is to its original state, the better.
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It does this by providing a science-backed meal plan that mimics fasting while nourishing the body. With a unique blend of plant-based foods, this bundle supports cellular health and metabolic rejuvenation. It also doesn’t compromise on essential nutrients.
This is an accessible way to experience the benefits of fasting-mimicking diets. It also helps individuals maintain a balanced lifestyle while reaping the rewards of intermittent fasting.
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Reaching Out for Help
Do you find yourself still needing an extra push to launch your new diet? Check out some of these resources for help.
- Helpful Apps: Digital food journals like Noom can help you calculate your precise caloric intake. This is so you can see your progress over time.
- Online Workouts: Intermittent fasting for weight loss is best paired with exercise! Check out handy apps like Yoga Download for a number of great workouts from the comfort of your phone. Gaiam is a great yoga gear place that has it all for beginners!
- Find Your Community: Are you fasting for weight loss? Or looking to build body mass? In either case, find your community through websites like Body Builder.
- Talk to a Professional: When in doubt, talk to your doctor or nutritionist for reassuring advice.
So, is intermittent fasting actually healthy? Intermittent fasting can be an excellent way to boost your overall health without too much drastic change to your lifestyle. Enjoy all the benefits that eating slightly less can bring to your life.
Looking to promote a healthier lifestyle? Check out our article on the best foods for weight loss. In addition, don’t forget to workout. Our article on the most convenient gym equipment for home workouts is a great way to get started on the fitness track.
