Intermittent fasting, also known as intermittent fasting, is a method that alternates periods of fasting and periods of regular eating. It has many benefits for the body. More than just a method to keep your figure, it helps to remove toxins from the body. This allowed our digestive system more time to rest and digest. Here are the steps to take to adopt it well without harming your overall health.

What is intermittent fasting?

This is not a diet but rather an eating pattern. You can incorporatethis fast into almost any diet. There are no special foods as in many diets but more cycles between fasting and eating. This technique is also known to manage weight and improve overall health. Several studies have shown that practicing this model can have positive effects on your body, your brain function and your life expectancy.

Does intermittent fasting really work?

Despite a multitude of false claims about intermittent fasting, the research-based benefits that occur at the hormonal and cellular levels cannot be denied. Coupled with the benefits of caloric restriction, it's easy to see why intermittent fasting is in vogue. While this lifestyle choice is not for everyone,fasting works when done correctly and consistently.

How to practice it?

Some of the young intermittent stages remain fairly flexible and easier to follow than others. During a fasting period, you can drink water and other non-caloric beverages. All of these methods will allow you to eat almostany type of food during your meal.

Although intermittent fasting puts pressure on your caloric intake, you still need to know what foods you are eating. Regularly eating processed and unhealthy foods can have a negative impact on your health, no matter how often you fast.  

If you want to adopt your own fasting practice, start with a trial period and adjust your plan as you are able.

Stay hydrated

First, you need to stay hydrated. Since you are likely still active during the fasting period, it is important that you drink enough water. This avoids the dehydration of course.

Take advantage of your sleep schedule

When planning these periods of fasting, take advantage of 7 to 10 hours of sleep. This approach does not prevent you from progressing.

Limit your hunger with coffee or tea

Even though intermittent fasting does not allow for too many snacks, drink coffee or tea is a great way to suppress your craving. This helps you give a well-deserved caffeine boost.

The 16/8 method

This is a intermittent fasting flexible daily schedule that includes a fasting period from 2 to 4 pm. This period is usually linked to your circadian rhythm. You can do this by skipping the meal after dinner and counting your sleep as fasting time. Then, when you wake up the next morning, skip breakfast. Therefore, if you eat at 8:00 p.m., you would complete the 4:00 p.m. fast the next day at noon.

Note that women should not go without food beyond 3 pm to avoid hormonal imbalances.

Eat, stop eating

Unlike the 16/8 method, this eat-stop program involves a 24-hour fast once or twice a week. This is more difficult than the 16/8 stage. We don't recommend it if you're new to fasting. On the positive side, this technique allows you to lose fat in the long run, if you keep your food portions on the same days during which you are not fasting.

The Warrior Diet

Inthis diet, you can eat small amounts of fruits and vegetables throughout the day and a large meal in the evening. You still need to stay healthy by sticking to food choices similar to those of the Paleo diet. This is a low-carb diet that emphasizes good protein and healthy fats.

Spontaneous meal skipping

Rather than following an established fasting plan, this one is not structured or planned. All you have to do here is skip one or two meals a day, depending on the criteria you choose. The rest of the time, follow a healthy, balanced diet.

The 5:2 diet

This is one of the most common intermittent fasting diets. Maybe because it is one of the easiest to adopt. Despite what many people claim, this method is not really a fasting program. It only implements a temporary calorie restriction.

In the diet, you normally eat 5 days a week, then 2 non-consecutive days. You are on a low-calorie diet, reducing your caloric intake to 25% of your normal intake. For most people, that's usually 500 to 600 calories a day. This approach is conservative and less likely than the other methods mentioned above.

Intermittent fasting: 15 good reasons to adopt it

Sources:

https://regime.ooreka.fr/astuce/voir/583387/jeune-intermittent
https://www.linfo.re/magazine/bien-etre/695756-le-jeune-intermittent-pour-allier-bien-etre-et-regime-minceur