Intermittent fasting is perfect for those who want to lose weight. It involves partially or entirely abstaining from eating for a set amount of time or limiting the amount of food, before regularly eating again. Research shows that intermittent fasting beneficial for the body. It can boost your energy levels, ward off chronic disease, and improve memory and brain function. For those ready to start intermittent fasting, this article aims to help them make the experience as easy as possible.

How Does Intermittent Fasting Boost Weight Loss?

Fasting dates back to ancient times when people often went hours or days between meals. Those that want undergo intermittent fasting must adapt to this style of eating, letting extended periods to pass between food intake times.

When a person undertakes intermittent fasting, it loses body fat and body weight. A published in the American Journal of Clinical Nutrition shows that those who did intermittent fasting over an eight weeks period reduced their body weight and body fat percentage and they were also able to decrease triglycerides, LDL cholesterol, and blood pressure.

How To Start Intermittent Fasting

There’s no one-size-fits-all when it comes to intermittent fasting. We recommend starting slowly and steadily increasing your intermittent fasting hours. You can begin with 10 hours of fasting. Continue to do this 10 hour fast two or three times a week for a couple of weeks before extending to 12 hours.

During these 10 to 12 hours of fasting, you are not eating anything. You need to be drinking as much water, herbal teas, and other healthy decaffeinated liquids. Many weight loss programs suggest drinking a glass of lemon juice in the morning. It assists the overall weight loss and excellent for cleansing your body.

Intermittent Fasting Weight Loss Meal Plans

Meal plans for intermittent fasting are classified into the following:

  • Alternate Day Fasting: It involves alternating between days of no food, or limited amounts of certain foods, with days of eating what you like. Example: you can fast on Mon-Wed-Fri, while alternate days have no food restrictions.

  • Whole Day Fasting: Whole day fasting involves one or two days per week of fasting or eating only a limited amount of calories with days of eating what you like on the other days. Example: The 5:2 diet strategy supports no food restriction for five days of the week.

  • Time-Restricted Fasting: Time restricted fasting involves following a meal plan every day with a scheduled time frame for starvation. You eat your meals from 8 am – 3 pm and fast for the remaining hours.

Is Intermittent Fasting Safe?

Intermittent fasting is safe for anybody as long as you are healthy, not on medications, and not pregnant. Like all diets, it’s best to discuss with your doctor before beginning an intermittent fasting style of dieting. Extending the fasting beyond a day to several consecutive days can be unsafe for the body because it can put undue stress on the heart.

The Bottom Line

There are different ways to do intermittent fasting, but regardless of the type of intermittent fasting, going without food for extended periods when the body is unprepared can be problematic. For those interested in weight loss diets in San Antonio, it’s necessary to seek professional help to avoid pitfalls.