When you're trying to lose weight, it can feel like you have more diet options than there are foods to even eat. One of the more recent popular diets for weight loss is Intermittent Fasting (IF). At a glance, the idea of not eating for a while sounds unsafe. However, there are benefits to IF when you follow a safe and healthy protocol.
How Intermittent Fasting Might Benefit You
A recent study found that IF is helpful for weight loss. However, the research also showed it isn't any more effective than many other conventional diet plans. So what other benefits would make IF the right plan for you?
- IF lowers risk of cardiovascular disease and diabetes
- The diet may improve self-control and mindfulness towards food
- Healthy behavior change may result from long-term IF practices
5 Tips for Intermittent Fasting Safely and Effectively
Tip #1: Talk to Your Doctor First
Like any diet, IF isn't for everyone. It is a highly restrictive diet, which can be dangerous for some people. Certain diseases and lifestyles can make IF risky. Some fitness goals, like shaping muscle, won't be supported by this diet. That's why it's important to check with your doctor before trying this extreme weight loss strategy.
Tip #2: Know What to Expect
Most people experience some side effects when they start IF. Some will continue to have side effects whenever they're on a fasting day. Side effects can include dizziness, lightheadedness, moodiness, headache, and low energy.
Tip #3: Check In Partway Through
Experiencing some side effects from fasting, especially at first, can be normal. But for some people and circumstances, IF can be more harmful than helpful. That's why you need to check in throughout your fasting sessions. Consider things like if you can function well enough in your role for the next hour without eating. Think about things like when you work out (you shouldn't be lightheaded before working out!)
Tip #4: Fine-Tune Your Protocol
There are lots of different ways to practice IF. Some people alternate fasting/eating days, others fast at specific times of day or just a day of the week. You'll need to figure out the best protocol for you based off your lifestyle and body.
For most people, fasting days should not be scheduled for workout days. This is especially true of workouts like HIIT that require eating before or after for maximum effect!
Tip #5: Eat Well on Non-Fasting Days
On the days you aren't fasting, it's important to eat to meet your body's needs- not your cravings. IF works best when you maintain healthy macronutrient ratios on your eating days.
Make the Most of Your Transformation Plan
Strategy is part of what makes or breaks intermittent fasting results. If you want to lose weight healthily, IF combined with a healthy workout schedule and other healthy habits will yield maximum benefits.
Try incorporating IF into this transformation plan to get started! Get our New You in 28 Days Guide for FREE.
