If you are already on a low-calorie diet but are stuck and are not losing weight, intermittent fasting may be your solution.
1. The Intermittent Fasting Diet
Recent scientific studies seem to find more and more reasons to support intermittent fasting as a method of losing weight. Perhaps that is why the intermittent fasting diet is one of the most talked-about foods today.
If you are interested in putting it into practice, we will explain what it consists of and how to do it healthily and make it easier for you.
2. Intermittent fasting diet: what is it
The intermittent fasting diet is based on what its name indicates: fasting for a certain period of hours.
There are two types of intermittent fasting: daily and weekly. That is, fasting a few hours each day or making a substantial calorie reduction two days a week. In this article, we will focus on how to fast daily to lose weight.
3. Intermittent fasting diet 16/8
In the newspaper case, you have to fast every day for 16 hours, and you can eat for 8 hours. This ends up assuming a reduction of about 300-500 kcal daily because you usually eat less.
It is the option that we propose to you. For example, if you make the first meal at 12, you have until 8 in the afternoon to eat.
In the hours that you cannot eat, you can drink certain liquids that we will now explain to you.
4. Intermittent fasting benefits
Intermittent fasting helps you lose weight because the calories we eat are reduced. Also, it stimulates weight loss because the body, during the fast, gets the energy from its reserves instead of what you eat.
According to research, an intermittent fasting diet may also help improve cardiovascular health, reduce blood sugar, or even kill tumor cells.
5. What is the 16/8 intermittent fasting diet like?
It is one of the most straightforward weight-loss diets. It consists of dividing your day into two strips: one of 8 hours in which you eat and another of 16 hours in which you fast. Usually, the 16 hours of fasting include the hours of sleep, so it is easier than you think.
To make it easier for you (and lose weight), we are going to offer you two diet options for fasting 16/8, so you can choose the one that suits your habits and tastes best. The first is in the morning and the second in the afternoon.
Observe your way of eating and choose your schedule, bearing in mind that it is something that you can vary and adapt to your life and commitments.
And that’s where the great advantage of the intermittent fasting diet is: its adaptability. This diet adapts to your life and not the other way around, and it is one of the keys to this diet.
6. Does this diet cause hunger attacks?
One of the scariest things is that this diet will awaken a ferocious appetite that will push you to end everything you have in the fridge.
Take it easy, based on our experience and especially on all the studies that endorse this diet, and we will tell you that when you enter the hours when you can eat, you do not throw yourself untied into the fridge.
On the contrary, you savor each bite more and even recreate yourself.
7. Hunger can be controlled
So that you do not have a voracious appetite during the fasting hours, the most important thing is to eat very nutritious meals in the 8 hours you eat. But if, even so, in the fast, you feel like eating, remember that hunger is like a wave: it comes, rises, falls and goes. That is, it is not a feeling that grows and grows.
When you feel hungry, drink an infusion, a black coffee, or a vegetable broth. There comes a time when your body gets used to it, and you feel great. Of course, when you eat, you have to try to make your dishes very complete, nutritious, and satisfying.
8. The eternal question. Does a splash of milk in the coffee break the fast?
There is still no scientific evidence that says exactly how many calories the body takes from fasting. For this reason, we recommend that you be strict and drink herbal teas and black coffee (with cinnamon if you like) and homemade broths (vegetables, water, and a pinch of salt). You can also use chew sugar-free gum, which will help you to control hunger.
Of course, you can drink water (here are some tips for drinking more water), but no juices or soft drinks, not even light, zero, etc.
9. And when you can eat, what do I take?
Fasting is useless if you don’t eat well during the hours when you can eat. The ideal is to follow the guidelines of the dish method developed by Harvard University.
Half of the dish is vegetables and greens; a quarter, meat, fish, or vegetables; and the other quarter, potatoes, bread, rice, or pasta.
The ideal is that half of your dishes are made up of vegetables and leave protein and carbohydrates as an accompaniment. For dessert, fruit, or yogurt. And whenever you can avoid processed and precooked.
10. How many meals are you going to make during the day?
They are usually 2 or 3 main meals, and sometimes a small snack if it is tough to control hunger. For example, in the morning, you can make a full breakfast, a meal at noon, and a snack-dinner.
Here we propose complete menus for a week if your option is in the morning and the same if your choice is more in the afternoon. Download both lists or choose the one that best suits your lifestyle.
Discover here the five reasons why you should do the intermittent fasting diet.
11. Fasting diet 8/16: morning option
If you are one of those who like to eat breakfast early and healthy, this is the option that you will love. You will be able to eat from 10 am to 6 pm; the rest of the time, you will fast.
- 8 h You can drink coffee, tea or tea
- 10 h Breakfast
- 14 h Lunch
- 6 pm Snack / Dinner
- 21 h If you are hungry, you can drink vegetable broth or some infusion
12. Diet of the fast 16/8: option of afternoons
If you can’t bear to go to bed hungry, you will like this meal pattern more.
- 10 h You can have coffee, tea or infusion
- 12 h Brunch
- 16 h Snack
- 20 h Dinner
- 22 h If you are hungry, you can drink vegetable broth or some infusion
13. How long do I follow the 16/8 fasting diet?
Until you are at your weight, afterward, the ideal is to continue making a type of healthy and balanced diet and a schedule as close to this as possible, but you can indulge yourself and introduce free meals from time to time.
14. To lose weight, don’t forget about sports.
In addition to the intermittent fasting diet, you have to exercise to achieve the weight you want and get fit. The ideal is to do between 3 and 5 weekly pieces of training. At first, don’t do it on an empty stomach. Try to combine cardio and toning.
Cardio. Ideal for burning more. Running, swimming, elliptical training, cycling, spinning. All this helps burn calories and speed up metabolism. Check out these cardio exercises taught by our fitness expert.
Toning. Ideal for working the muscles. You can do weights, isometric exercises (instead of weights the body’s weight is used), yoga, pilates, or GAP classes
HIIT. Ideal if you have little time. Combine high-intensity exercises in short periods with others of active rest, that is, in which you continue training but in a smooth way. Here is a HIIT routine to get you started.
15. Can I eat something during the fast?
During the 16 hours that your fast will last you can take:
- Coffee without sugar (you can add cinnamon).
- Homemade vegetable broth – onion, leek, carrot, cabbage, celery, parsnip with a little salt, and, if you like, with peppercorns or cloves.
- Sugar-free gum can help you kill hunger.
Do not consume sugar, sweeteners, milk, vegetable drinks, light soft drinks, And nothing that contains calories.
16. Before doing the intermittent fasting diet
If you want to lose weight more than 5 kilos, better consult a specialist who assesses your nutritional and metabolic status with a test that includes a blood test.
Your doctor should do frequent monitoring if you have type 2 diabetes, low blood pressure, or high uric acid.
Do not do it if your weight is low (BMI below 20). Also, it is not recommended for those who suffer from chronic diseases or metabolic disorders, such as diseases that affect the liver, kidney, hypoglycemia; and also in case of pregnancy or lactation.