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Before trying intermittent fasting, do these 5 things

Fasting is not new – people have been doing it for centuries. But as a dietitian, more and more of my clients are asking me questions about "intermittent fasting" as a way to lose weight.

If you do not know the SI, you can approach this style of fasting in two ways. First, you can follow a very low calorie diet a few days a week, then eat "normally" the rest of the week. Or, you can limit your consumption to a certain period, usually 6, 8 or 12 hours a day.

I think intermittent fasting is popular because it helps people lose weight and is also easy to follow and follow. People love the "rule" of nutrition and this style of eating gives a time for eating and a time to stop eating. This usually leads to eating less overall, which often leads to weight loss.

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"What we thought before, that longer periods between meals slow metabolism – no longer holds weight. In fact, many studies suggest that intermittent fasting may be a healthier way to eat, a more effective approach to losing weight and even slightly boosting your metabolism, "says Carolyn Williams, Ph.D., R.D.

But there are always disadvantages to diets, especially if you take them to the extreme.

That said, it's important to "know the weight you lose and your average caloric intake," says Spenser Nadolsky, OO of RPHealth.com. "And tell your doctor if you do so."

And keep these five tips in mind to avoid other common traps of intermittent fasting.

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Be brief

This is one reason why low-calorie or no-calorie days are limited if: If you fast for a long time, your metabolism will slow down. But short, tight periods will not interfere with your body's ability to burn calories and may even increase your burn.

Do not gorge on your "normal" days

You do not want to make up for the calorie deficit of a previous day by taking big normal days. Binging or overeating will erase all the efforts of your ultra-light days. Similarly, if you eat in a limited amount of time, it does not allow you to eat anything or anything. Make wise choices.

Focus on proteins

When you fast intermittently, it is harder to consume the full amount of protein you need. First, the proteins are very reassuring and you may not be hungry for food if you eat in a narrower window. Or, if you are on an IF diet and you only eat a few hundred calories a few days a week, it may be difficult to eat an optimal amount of protein on low calorie days.

In both cases, you want to count the number of proteins: help you stay satisfied and follow your treatment, but also to retain as much muscle as possible when you lose weight. So try to reach the recommended 30% of your diet as protein (60 grams per day, which is typical of some IF protocols), and make sure it comes from high quality protein (meats lean, seafood, chicken). , high protein plants).

Keep your calendar in mind

Whether it's about your work, your workout or your social schedule, check your calendar and optimize your fast so as not to hinder your need to be about to go to Big date at work or crush your workout buddies each month compete.

You also want to take into account your social commitments: if you meet for dinner at 20:00, what time will you really end up eating and will it interrupt the good moment of your meal? And more importantly, will it lead you to bananas if you are "out of your window feeding?" Several people have said that social challenges related to eating for a certain period make it difficult to follow

Whatever you do, do not give up the calories of your meal for drinks. Not only will you feel completely awful the next day, but there is a 99% chance that you will do or say something that you would regret. Do not forget that foods absorb alcohol.

Focus on quality foods

I know, I know, you've heard that before. But remember quickly that when you are dieting (that is, you consume fewer calories), it is more difficult to make sure you consume all the vitamins, minerals and compounds needed for fight the diseases you need to achieve optimal performance. So, eat these vegetables, fruits, whole grains, nuts, seeds and lean proteins.

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