How to lose weight with intermittent fasting, diet 16: 8

Here are four tips for keeping your plan on track:

1. How can I suppress hunger during intermittent fasting?

Eat high-fiber foods such as nuts, beans, fruits and vegetables, and high-protein foods, including meat, fish, tofu, or nuts. , Advises Varady. Chewing high fiber gelatins can also help.

Drink a lot of water. People tend to think that they are hungry, so that they are really thirsty, she says.

Opt for black coffee or tea, or cinnamon or licorice tea. »

Watch less TV: " I know it sounds strange, but while you're watching TV, you're bombarded with dozens of commercials for food. This can make you feel hungry, whereas in reality you are not at all hungry. "

Remember," to be a little hungry "is the best thing that can happen to you, writes Madelyn Fernstrom, NBC News' health and nutrition editor, calling it a" real body-mind connection "that you helps to recognize fullness.

2. When should I exercise?

When Varady and his colleagues conducted a study that combined fasting and exercise with one another During the day, they allowed participants to choose whether they wanted to exercise on the day of fasting or fasting – either way or the other – but the researchers were surprised to find that people at the Diet felt more energetic on days of fasting.

That being said, exercise before eating because people are hungry half an hour after training. To stick to their plan if they can not eat anything at all after, Varady noted.

If you are on the map 16: 8, practice before or during your window to eat. If you are fasting every other day and exercise during your 500 calorie day, keep the food for after your workout.

3. Is it okay to skip breakfast?

Yes, says Varady. The idea that the omission of a morning meal is bad for your waistline probably started with studies sponsored by grain companies, and most of this research focused on the effects of the breakfast on cognition in children. Indeed, a 2015 study found that lunch was not the most important meal for weight loss.

Another badysis, conducted by David Allison, researcher on obesity and nutrition, revealed that there was no scientific data available. definitely support a link between eating breakfast and weight loss, or skip breakfast and weight gain.

4. How to fight feelings of low energy or lack of concentration during fasting?

Try to drink black coffee : It helps to improve concentration and energy, and does not contain calories, says Varady. give yourself a break : Mindfulness and a little meditation can help you feel better during the fasting period.

Follow A. Pawlowski on Facebook, Instagram and Twitter .