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Are you looking for a way of eating that will benefit you in multiple ways, without restricting what you eat? If so, you need to learn about intermittent fasting and these awesome intermittent fasting hacks for weight loss.
Whether, you’re trying to lose weight, increase your energy levels, burn more fat or increase your mental clarity, intermittent fasting is something you should be considering (and preferably something you can start very soon.)
If you need to know all the tips, hacks, benefits and types of intermittent fasting, you should be able to find everything you need about intermittent fasting here.
On the other hand, if you already know all this an just want the intermittent fasting hacks that’ll make this so much easier, then you’re in the right place.
What is intermittent fasting?
Intermittent fasting has been around for decades. It has been used as an ancient health secret with multiple health benefits such as weight loss, increased energy, reversal of type 2 diabetes and so much more.
So what is it?
Intermittent fasting in an eating pattern that calls for you to cycle between your periods of eating and fasting. Essentially, intermittent fasting means you allow yourself to have an eating period or window (usually a few hours in the day) where you’re able to enjoy food and the rest of the day is your fasting window where you do not eat food.
Intermittent fasting is not a diet and as such, does not call for any interference in what kinds of food you eat, rather, it just calls for you to voluntarily withhold food for a certain period of time every day for spiritual or health reasons.
Is intermittent fasting the same as reducing calories?
Intermittent fasting also does not mean you have to reduce your calories, all it means is that you change the time frame in which you allow yourself to eat.
The Benefits of Intermittent Fasting?
Intermittent fasting is very popular because of how much it can benefit people. Here are some of the benefits of intermittent fasting:
- Helps you lose weight
- Improves your immune system
- Improves insulin sensitivity
- improved mental clarity and concentration.
- Increased energy
- It fosters a sense of control in people
Types of intermittent fasting
With intermittent fasting, you can choose to fast for as long or as short as you like for the results you want. Generally, here are the 6 types of intermittent fasting regimens that are most popular today:
This way of doing intermittent fasting calls for you to fast for 16 hours out of the day and allow yourself to eat for the remaining 8 hours of the day.
Generally, you do this daily. So, for example, if you’re following the 16:8 method, you can eat between the hours of 10 am to 6 pm. Generally, this would mean that you can have a late breakfast and an early dinner or opt for two meals during your 8 hour eating window. Of course, it is all up to you what you do during that time.
This way of intermittent fasting calls for you to fast for 20 hours out of the day and allow yourself to et during the remaining 4 hours. An example of this would be starting your eating window at 2 pm and ending it at 6 pm every day. Again, the time you choose to fast or eat is all up to you and your needs.
This variation of intermittent fasting calls for you to fast from a specific meal to a specific meal. That way, you will be eating exactly 1 meal every day. For example, if you choose to do this, you can fast from breakfast to breakfast which means, if you eat breakfast today, your next meal will be at breakfast time tomorrow. If you choose this method of intermittent fasting, try to do it no more the 2- 3 times each week.
This variation of intermittent fasting involves eating regularly for 5 days out of the week and then fasting for two days out of the week. During these two days of fasting, you are allowed 500 calories. This variation of intermittent fasting was made popular by Dr. Micheal Mosley in the book The Fast Diet.
15 Intermittent fasting Hacks You Need To Know
Any time you start something new, it is beneficial to find out as many hacks as you possibly can so that you make it easier for you to see it through. Here are 15 useful intermittent fasting hacks that will benefit you.
Drink water – Water can help you power through your fasts like a champ. So, up your water throughout the day by:
- Drinking water every time you feel like you’re hungry during your fasting window. Many times we may think we’re hungry when in reality, our body is confusing thirst for hunger.
- Drink a big glass of ice cold water on the last hour of your fasting window. This will ensure that you feel full and can end strong without caving in.
Stay busy – One of the best things you can do, especially in the beginning if you’re struggling with this is to stay busy. You will find that the busier you are, the less you will be thinking about food. Therefore, find hobbies and activities of interest to occupy your time so you aren’t looking at the clock and wishing for your fasting window to end.
On tough days when you feel you just can’t make it, find big distractions that will take your mind off food. When you’re not active or busy, you will notice your hunger more. So, think things like calling a friend and talking on the phone or going to sleep, or doing some deep cleaning. These will most likely help take your mind off food.
Don’t binge after fasting – Try not to binge after your fasting window. Instead, eat your food slowly and strive for smaller portions rather than eating everything that is in your sight.
Eat right before your window closes – When your window is closing eat foods that are high in healthy fat and protein so that you’re not starving for the next fasting cycle. This could mean the difference between you powering through your fasting window and you caving in hours before your window for fasting ends.
Fix a Plateau – If you’ve been doing intermittent fasting for a while and experience any plateau, fix it by either trying the keto diet or try changing your fasting cycle up. So, if you’ve been doing 16:8 up till now, throw in a 24 hours fast or two in the mix.
Beat temptation even if you have a family – If you have kids or a spouse, chances are you have to prepare food for them regularly, this can get in the way of your fasting. Don’t let it, instead, use these useful tricks to make it work:
- Work your window around the time your family eats the most. So, if this is after school or work. Make sure you make your eating window is around that time. That way, you will be able to eat with your family without feeling left out or without going crazy with all the food that you’re preparing and can’t eat.
- Make your young kids a healthy grazing platter for breakfast and for lunchtime. That way, every time they ask for something to eat (which can be quite often), point them in the direction of the platter so that you’re not preparing food for them to eat all the time and you’re not tempted to eat anything yourself outside of your eating window.
Brush your teeth – If you’re someone who does not like to eat once you’ve brushed your teeth, then you should definitely think of using this trick to help you get through your fasting window.
Practice self-control – To do that, consider doing some yoga or meditation.
Electrolytes – As you fast, it is likely that you may feel tired, at least for the first few weeks. Using electrolytes can help you regain your energy and power through your fasting periods without feeling like you’re not going to make it.
Apple cider vinegar & water – This helps curb hunger so you can power through fasting. So, try this out if you feel excessive hunger during fasting.
Whether you’re just starting out or you’ve been doing intermittent fasting for a while these intermittent fasting hacks, tips and trick can help you get great results.