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When and What to Eat During Intermittent Fasting?

When and What to Eat During Intermittent Fasting?

Intermittent fasting is becoming the most popular health and fitness trend. Many people are opting for IF to live a better lifestyle, lose weight, and improve overall well-being. Intermittent fasting has different forms and you can choose a form that better matches your lifestyle. In today’s blog, we’ll discuss intermittent fasting Deutsch, meal plans, and much more. Let’s get started:

What is Intermittent Fasting?

With intermittent fasting, you are required to eat at a specified time period, it doesn’t specify what you need to eat. It follows an eating pattern that is based on the time of eating and fasting. On this plan, a nutritious eating regimen and whole food are recommended. It is a habit or an eating pattern, not a conventional diet.

Types of Intermittent Fasting and Meal Plan for Each Type

Take a look at the following section to know different forms of intermittent fasting along with their meal plan:

  • Intermittent fasting 16/8

In this fasting, you are not allowed to eat anything for 16 hours per day and you can eat 8 hours a day. The most popular 16/8 intermittent fasting time windows include:

    • 7 a.m. to 3 p.m.

    • 9 a.m. to 5 p.m.

    • 12 a.m. to 8 p.m.

    • 2 a.m. to 10 p.m.

For example, if you choose the 12 a.m. to 8 p.m. slot, then you can follow the intermittent fasting meal plan given below:

  • 5-7 a.m.: Coffee/tea without cream or sweetener

  • 12 pm (breakfast): Veggie and egg wrap with a side of fruit

  • 2 pm (lunch): Chicken with mixed veggie stir-fry over brown rice

  • 4 pm (snack): Mixed nuts and/or yogurt

  • 6 pm (dinner): Meatballs along with whole-wheat pasta and a side salad

  • 8 pm (snack): Dark chocolate-covered almonds or a few pieces of a dark chocolate bar

  • 16/8 and Keto Intermittent Fasting

Many people choose the 16/8 diet while following a ketogenic diet. If you want to lose weight, then opting for intermittent fasting and a keto diet would be the best option. A keto diet is when people limit the consumption of carbohydrates and increase fat intake. Take a look at the following 16/8 and keto intermittent fasting meal plan from 12 p.m. to 8 p.m.:

  • 5-7 am: Coffee/tea without cream or sweetener

  • 12 pm (breakfast): Bulletproof coffee, scrambled eggs with bacon, veggies and avocado

  • 2 pm (lunch): Lemon-butter salmon along with a side salad

  • 4 pm (snack): String cheese

  • 6 pm (dinner): Grass-fed cheeseburger (no buns) along with grilled broccoli

  • 7 pm (snack): Mixed nuts

  • Alternate Day Fasting

In alternate-day fasting, you can fast every other day. It simply means, 1 day of fasting and 1 day of eating. However, this form of intermittent fasting leads to 3 to 4 fasting days a week and it might be difficult for beginners.

Intermittent Fasting Results

You can have various benefits of intermittent fasting, such as:

  • Weight Loss

Intermittent fasting lowers insulin levels which can lead to weight loss. The body breaks down carbs into glucose that cells use for energy or convert into fat and store it to use later. When the person doesn’t consume food, insulin levels start decreasing. Intermittent fasting before and after results may show you that you have shed some extra pounds.

  • Minimize the Risk of Type 2 Diabetes and Reduce Insulin Resistance

In this day and age, people are diagnosed with type 2 diabetes. Intermittent fasting can help reduce insulin resistance and lower blood sugar levels, protecting against type 2 diabetes.

  • Good for Heart Health

Heart problem is currently one of the most dangerous diseases. Intermittent fasting has been shown to reduce various risk factors, such as:

    • blood pressure

    • blood sugar levels

    • inflammatory risk factors

    • total and LDL cholesterol

    • blood triglycerides

However, there is more study needs to be conducted to know the effect of intermittent fasting on heart health.

  • Good for the Brain

Intermittent fasting helps improve several metabolic features important for brain health. It can help reduce:

    • inflammation

    • blood sugar levels

    • insulin resistance

    • oxidative stress

It increases levels of a brain hormone known as brain-derived neurotrophic factors.

  • Extend Your Life Span

Various reasons are responsible for making intermittent fasting beneficial for increasing life span, such as decreased blood pressure, and weight loss, and all of the benefits mentioned above may all contribute to longer life while improving quality of life at the same time.

Intermittent Fasting Side Effects

If you are interested in trying intermittent fasting, you may be curious to know if it has any side effects. The short answer is that intermittent fasting is almost safe, but according to studies, it may have some minor side effects, such as:

  • Cravings and Hunger

There is no wonder that hunger is the most common side effect that people experience when they follow intermittent fasting. When you stop taking calories for a longer period, you are likely to experience increased hunger.

  • Headache

Headache is the most common side effect that you can experience with any type of fasting, not only with intermittent fasting. According to research, caffeine withdrawal and low blood pressure can contribute to headaches when you are on intermittent fasting.

  • Digestive Problems

Digestive problems, including nausea, diarrhea, constipation, and bloating are symptoms that you may notice if you are on intermittent fasting. Your digestive system can be negatively impacted by intermittent fasting.

  • Low Energy Levels and Fatigue

According to several studies, some people who follow intermittent fasting experience low energy levels and fatigue. Low blood sugar because of this fasting can cause you to feel weak and tired.

Conclusion

According to studies, intermittent fasting has several health benefits, including weight loss, reduced risk of heart disease, increased blood sugar control, etc. Apart from this, it also has some side effects. Thus, if you are pregnant, weak, teenage, or people with dementia, or immunodeficiencies, then avoid intermittent fasting. Moreover, get such information from our blog by subscribing to Personal Care N Heal.

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