It may also improve blood lipids. If you need to lose weight, the diet can be very effective when done right. Therefore, it is very important not to compensate for the fasting days by eating much more on the non-fasting days.
Intermittent fasting does not cause more weight loss than regular calorie restriction if total calories are matched 13 , That said, fasting protocols similar to the diet have shown a lot of promise in weight loss studies:. Intermittent fasting is even more effective when combined with exercise, such as endurance or strength training The diet should be very effective for weight loss if done correctly. It may help reduce belly fat, as well as help maintain muscle mass during weight loss.
Some people function best by beginning the day with a small breakfast, while others find it best to start eating as late as possible. Since calorie intake is limited — calories for women and calories for men — it makes sense to use your calorie budget wisely. Try to focus on nutritious, high-fiber , high-protein foods that will make you feel full without consuming too many calories.
Soups are a great option on fast days. Studies have shown that they may make you feel more full than the same ingredients in original form, or foods with the same calorie content 18 , There is no specific, correct way to eat on fasting days. You have to experiment and figure out what works best for you. There are many meal plans and recipes available on the Internet for — calorie fast days. Sticking to nutritious, high-fiber and high-protein foods is a good idea.
During the first few fast days, you can expect to have episodes of overwhelming hunger. It is also normal to feel a little weaker or slower than usual. For example, if you're trying to keep your fasting day to calories, you could eat calories at breakfast , calories at lunch, and another calories at dinner. You could also try two meals instead of three, eating calories at breakfast or lunch and then calories at dinner. It is not easy to shift from eating normally every day to eating only — calories on two days.
Start by slowly reducing your calorie consumption on fasting days. For example, during the first week, reduce your intake from 2, calories to 1, calories. Whole grains are rich in fiber and vitamins, and they help keep you full and satisfied. Carbohydrates are also great brain food, so whole-wheat breads, pastas, brown rice, quinoa and other delicious grains have a healthy place in the diet.
Broccoli , cauliflower , leafy greens, Brussels sprouts, sweet potatoes , squash—all these veggies and more are fair game on this plan.
Load your plate with different colors to benefit from a range of healthy nutrients. Beans, legumes, lentils, sprouted grains, and oatmeal are all examples of high-fiber foods that will keep you full and provide your body with essential nutrients, especially on your fasting days.
Be sure to include nuts, seeds, olive oil , avocados, oily fish, and other sources of omega-3s and omega-6s in your diet plan. These will give your body energy when it runs out of glycogen stores. Foods like chicken breast , ground turkey, eggs, and fish can provide you with sustained energy and the protein your body needs for muscle growth and cellular repair. Choose lean protein options for better health. Like any balanced diet, the diet will work best if you fill up on vegetables, fruits, lean proteins, whole grains, and healthy fats.
The following shopping list offers suggestions for getting started on this plan. Note that this is not a definitive shopping list and you may find other foods that work better for you.
When you fast on the diet is entirely up to you. One common protocol consists of the following schedule:. The following three-day meal plan provides an example of a Sunday through Tuesday fasting protocol.
In this instance, Monday would be designated as the fasting day and limited to about calories, as outlined below. If you're following a calorie diet, you can round out the plan with a calorie snack , or add a small side of cooked whole grains such as a half-cup of cooked quinoa to your main dish at dinner.
Also, note that this meal plan is not all-inclusive. If you do choose to follow this dietary pattern, there may be other meals that you prefer. Just remember to drink water or other zero-calorie beverages on your fasting days. As with all eating plans and diets, the protocol comes with a unique set of pros and cons. Many people like intermittent fasting because, despite having to restrict calorie intake, it helps them break free from a diet mentality if they're trying to lose weight.
Still, the eating pattern has its drawbacks. By focusing on the timing of eating, rather than the eating itself, you might find it easier to make healthy choices.
No Forbidden Foods. Because no foods are technically off-limits, this may make it easier to socialize with others. It will also leave you feeling less deprived on non-fasting days. Improved Health. Intermittent fasting is associated with a number of health benefits including weight loss and improved cardiovascular and metabolic health. Difficult Adjustment Phase.
Once you make it past the initial adverse effects, though, your body should adapt and you should start to feel normal. Risk of Overeating. Restricting calories always presents the risk of overeating. Not only can this result in the unpleasant side effects of overeating , but you may not reach your health or weight loss goals as a result. Certain groups should avoid the diet, including those who:. If you're not sure whether the diet is the right intermittent fasting program for you, there are other protocols similar to this plan to consider.
Here's how they compare:. When compared to federal guidelines for a healthy, balanced diet, the diet is somewhat aligned, especially on non-fasting days. Department of Agriculture's — Dietary Guidelines for Americans recommends consuming a variety of nutrient-dense foods including fruit, vegetables, grains, dairy products , and protein. To stay on track with your weight loss goals, it's helpful to know how many calories you should be consuming each day.
Ultimately, weight loss comes down to calories in versus calories out—you must eat fewer calories than you burn in order to create a calorie deficit to lose weight. Proponents claim it can decrease risk of chronic disease and promote weight loss. Plus, a few studies have even linked fasting to longevity. While the diet may work for some people, it's certainly not for everyone.
Here's what you should know before you get on board with this diet trend. Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on a diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.
People generally intersperse their fasting days like planning them for Mondays and Thursdays so they're not back-to-back. Some followers take the diet to an extreme by consuming zero calories on their fasting days.
Others place restrictions on their non-fasting days by following a high-fat, ketogenic diet. You may have also heard of the diet, which is the same concept but you are required to fast for three days instead of two. There aren't any hard-and-fast rules about what to eat on the diet, so you can essentially eat whatever you like on fasting days as long as it stays within the caloric limits. Typically, people will eat lower-calorie foods on their fasting days.
These could include vegetables, fish, soup, eggs, and lean meat, plus zero-calorie beverages like water and black coffee or tea. If these results on animals are at all similar to what happens to human bodies on the , it seems downright dangerous to continue with this harmful yo-yo diet - though effective it may be at helping to shed excess fat.
So should we quit , with its potential health risk? Ruth thinks so: "The really scary thing is that there is so little research into this, and any of the other potential side effects of intermittent fasting. It might not promise a quick fix or be hyped in the headlines, but it works. A healthy body without deprivation? Sign us up! Dr Amelia Lake, dietician and food lecturer at Durham University, shows the basics of a great, sensible diet. The more colours you eat, the more different vitamins and minerals you'll get.
Keep rest of intake unsaturated fat eg olive oil, nuts, avocados. Keep it wholegrain, and leave the skins on potatoes.
0コメント