what to do when hungry while intermittent fasting All about intermittent fasting: what it is, the benefits, how to do it in 2020
Starting your day with a healthy breakfast is highly recommended by many dietitians and health professionals. However, there’s been a rising trend in the health world - intermittent fasting. It’s a eating pattern that cycles between periods of eating and fasting. Intermittent fasting is not a diet, but rather an eating pattern. There are various types of intermittent fasting, but the most common ones are the 16/8 method, Eat-Stop-Eat and the 5:2 diet. The 16/8 method involves fasting for 16 hours and having an eating window of 8 hours. For example, you could have your last meal at 7pm, and then break your fast at 11am the next day. Eat-Stop-Eat is a method where you fast for 24 hours once or twice a week, while eating normally during the remaining days. The 5:2 diet involves eating normally for 5 days, and then limiting calorie intake to 500-600 calories for the remaining 2 days. The benefits of intermittent fasting go beyond just weight loss. It can improve insulin sensitivity, reduce inflammation in the body, improve heart health and brain function. However, it’s important to note that intermittent fasting is not recommended for everyone. Pregnant or breastfeeding women, individuals with a history of eating disorders and those on certain medications should avoid it. If you’re considering intermittent fasting, it’s important to do it in a safe way. Hunger during fasting can be a struggle, but there are ways to deal with it. One way is to keep yourself busy during fasting periods. Engage in activities that don’t involve food, such as reading, exercising or catching up on work. Drinking plenty of water can also help curb hunger cravings. Herbal teas, black coffee and bone broth are also allowed during fasting periods. To make the most out of intermittent fasting, it’s important to break your fast with nutrient-dense foods. Opt for protein such as eggs, chicken or fish, along with healthy fats and fiber-rich vegetables. Avoid breaking your fast with processed foods or sugary drinks, as it can lead to cravings and derail your progress. Intermittent fasting for women does require some adjustments, as women tend to have more hormonal fluctuations than men. Women also require more nutrients than men, so it’s important to ensure that nutrient needs are met during the eating periods. Women who experience irregular periods or fertility issues should speak to their healthcare provider before starting intermittent fasting. Overall, intermittent fasting can be an effective way to improve health markers and aid in weight loss. However, it’s important to do it in a safe and sustainable way. Don’t forget to listen to your body, and make adjustments as needed. Happy fasting!
Hungry During Intermittent Fasting? Learn How to Deal With It
Dealing with hunger during intermittent fasting can be a challenge, but it’s not impossible. Here are some tips to help:
- Drinking plenty of water can help subside hunger cravings
- Herbal teas such as peppermint or chamomile can help as well
- Black coffee in moderation is also allowed during fasting periods
- Keeping yourself busy with activities such as reading, exercising or work can help take your mind off of hunger
Remember, it’s important to break your fast with nutrient-dense foods. Opt for protein such as eggs, chicken or fish, along with healthy fats and fiber-rich vegetables. Avoid breaking your fast with processed foods or sugary drinks, as it can lead to cravings and derail your progress.
Intermittent Fasting for Women
Intermittent fasting can be effective for both men and women, but women may need to make some adjustments. Women tend to have more hormonal fluctuations than men, and require more nutrients. Here are some tips for women who are considering intermittent fasting:
- Speak to your healthcare provider before starting intermittent fasting, especially if you experience irregular periods or fertility issues
- Ensure that nutrient needs are met during eating periods, and opt for nutrient-dense foods
- Adjust fasting periods if necessary to accommodate menstrual cycles
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