Scientific studies prove that intermittent fasting (IF) is beneficial for the body and mind. I’ve been practicing it for years. IF occurs when you eat within a specific window of time. I prefer a nine to ten-hour window. I eat dinner between 6 and 7 pm and fast until the next morning around 10 am.
IF produces incredible health benefits. If you want to give it a try, a food journal can help. My book Healthy Living Journal, helps you figure out which time period suits you best. Some people like to eat in an eight-hour window and fast the other sixteen hours, but that is too long of a fasting period for me. You could play around with different time periods to see what suits you best.
Numerous studies show that intermittent fasting is beneficial. Check out these benefits:
- Helps you lose weight and more specifically belly fat.
- Increases your metabolism which causes you to burn more calories.
- Reduces blood sugar levels which helps prevent diabetes and metabolic syndrome.
- Improves blood pressure and cholesterol levels.
- Helps fight inflammation in the body.
- Supports cell repair in areas of the body that needs it.
- May protect against cancer and dementia.
Tips for Success
Here are some suggestions for attaining success with intermittent fasting.
- In the morning, drink two glasses of water upon awakening.
- Go about your morning as usual, but do not eat breakfast.
- It is best to stay busy.
- Drink your usual caffeinated beverage.
- Every time you start to get hungry, drink another glass of water so you can hold off from eating breakfast for as long as possible. I try to go until 10 am, which works well for me.
- Ride out the hunger waves.
- Know the difference between needing and wanting to eat.
- Listen to your body. If you experience intense hunger, fatigue, or a headache—eat.
- When you eat, make sure it is a low-carbohydrate diet as recommended in my #1 Amazon best-seller 7 Steps to Get Off Sugar and Carbohydrates.
- Eat a healthy dinner that includes a wholesome protein source as well as loads of vegetables. You want to be satisfied but not stuffed. After dinner, don’t eat anything.
- In the evening, try to keep your mind off of food by watching a movie or reading a book.
You want to be satisfied and not hungry during the nine to ten-hour eating window. Eating nutritious foods such as lean meats and vegetables is vital. Nutrient-rich foods keep your blood sugar level steady and prevent nutritional deficiencies. Do not eat processed foods, refined carbohydrates, or desserts. Don’t waste your calories on them.
Eat God’s foods and not the food manufacturers. When you are about to sit down and eat, pray and assess your plate. Does it resemble the food that comes out of the garden or off the ranch? If not, don’t eat it. Food industries want us to consume more of their fabricated food items. They do not care about our health; they are only concerned about their bottom-line. They add sugar and salt to entice us to eat more.
In addition, it is vital to stay hydrated. But how much water should you consume? Your weight determines this. You should drink half your weight in ounces. For example, when you divide your weight by two, it equals the number of ounces of water you should drink each day. So a 130-pound person should drink sixty-five ounces of water. Pour the amount of water your body needs into a pitcher in the morning and drink it throughout the day. I drink at least a third of my daily water consumption before breakfast. Therefore, I am not hungry in the morning, and it is easy to fast until 10 am.
Pay attention to what your body is telling you as you figure out intermittent fasting (IF). Charts within your Healthy Living Journal will help you evaluate your sleep, energy level, mood, emotional health, as well as your water intake and exercise. This tool will help you figure out if IF is for you.
It takes about a month of trying IF to determine whether it is a good fit for you. If you are taking medication or under the care of a physician, you should consult with your doctor regarding this time-restricted eating practice. Intermittent fasting is not for everyone, but I hope you enjoy its benefits.
Intermittent fasting is an excellent weapon in the battle for weight loss. Imagine how you would look and feel after you shed your unwanted pounds. Say good-bye to the sugar mood swings and welcome a healthier you.