Intermittent fasting has become popular to lose weight and reduce your risk of diabetes, heart disease, and cancer. It can also help you build muscle tone and feel more energetic.
As with any diet or lifestyle, it’s important to know your limits and follow tips from experts. Parade surveyed a few to bring you some of their best intermittent fasting advice:
1. Keep a food journal
Keeping a food journal can be one of the best ways to gauge your progress on an intermittent fasting plan.
- It will help you track your calorie intake, food intolerances, and other nutritional needs, as well as how much you feel hungry each day.
- A food journal can be as simple as a handwritten paper notebook or as detailed as a health app on your phone.
- However, it’s important to remain consistent and accurate with your entries for the best results.
- Using a food journal can help you understand your eating habits and identify triggers for unhealthy behaviors, such as emotional eating at night or overeating after dinner.
- This can help you make healthier choices and improve your overall health and happiness.
2. Invest in a thermometer
A thermometer can be a crucial tool in the kitchen to ensure that your food is cooked safely. Not only will it save you money, but it can also prevent you from eating contaminated foods that can cause harmful illnesses.
If you’re looking to invest in a thermometer, make sure to choose one with high accuracy. This is especially important for those who plan to use their device for charting purposes.
TRITEMP(TM) non-contact thermometers boast an impressive 0.2degC accuracy rate, which is equal to any internal probe thermometer. The device eliminates the need for plastic probe covers, reducing 150,000,000 plastic caps waste annually. Additionally, the devices have a two-year breakage guarantee and are made to be robust for clinical use.
3. Eat a variety of foods
Intermittent fasting experts advice you can benefit from a wide variety of foods, including healthy fats and fiber. These dietary additions can help you digest food better, keep your blood sugar balanced, and lower cholesterol levels.
A range of different vegetables, fruits, grains, and proteins can help you get a full range of vitamins and minerals from the foods you eat. Plus, it helps you feel more satisfied and less likely to overeat at meals.
Eating various foods also ensures that you’re getting enough nutrients from your diet, which can be challenging when you’re on an intermittent fasting plan. A personalized nutrition plan from a functional medicine expert can help you get the right balance of nutrients for your body and health goals.
4. Don’t overdo it
Intermittent fasting experts say the most important piece of advice they can give you is to not overdo it. Taking on too much may lead to irritability, weight gain, and poor sleep quality. Moreover, the best results will likely be achieved when you follow an eating plan that includes all the major food groups.
While a multi-day fast is not for everyone, there are plenty of ways to implement this new way of eating into your routine. Some of these include reducing the number of meals you eat, preparing food ahead of time, or adding a small portion of something special to your regular diet. This can be as simple as a dessert or a glass of wine after dinner. And of course, it’s a good idea to make the most of your food choices by choosing nutrient-dense foods such as whole grains, fruits, vegetables, legumes, and nuts.
5. Keep moving
It’s a good idea to keep your body moving and engage in some type of exercise. Exercising regularly can lower your risk for heart disease and diabetes, improve your energy levels, increase your mental health, and help you maintain a healthy weight.
One of the benefits of intermittent fasting is that it encourages autophagy, which is a process that allows the body to detoxify and rid itself of damaged cells. This can reduce inflammation, boost immunity, and improve cellular function. It can also enhance glucose regulation and suppress stress. In addition, it has been linked to increased resistance to disease and enhanced cognition in areas of the brain that concern memory and learning. These findings are consistent with many other studies of fasting in humans and animals.