Most people are pretty excited, and optimistic, when starting an intermittent fast. Most, however, don’t realize the shortcuts and pitfalls of a fasting diet until their third or fourth try.
Here’s a quick list of the best intermittent fasting tips for weight loss, to help avoid breaking your daily fast and make the diet a little easier.
Schedule your eating windows to include meals with family and friends.
One of the more difficult, and unexpected, problems with intermittent fasting is the way it effects your social life. The longer you fast each day means the less time you’ll have to eat, often requiring you to finish all of your meals before most people start eating dinner.
If you have close knit friends, or family, that regularly sit down for meals together it can get awkward.
You’ll want to be included with the social interaction, but have to stare at plates full of food as you abstain because you’re not in an eating time frame.
This temptation also increases the likelihood of cheating, and breaking your fast because, you know – food.
If social eating is an important part of your life, make it a priority to schedule one meal per day where you can sit down with your family for a good meal.
Mix hunger suppression food/teas into your daily calories.
Avoiding food for 14-16 hours can be incredibly challenging if you don’t have a lot of experience with fasting diets. Most people will start to struggle around 4-6 hours, because you’re likely programmed to expect food around this time.
When the hormones start to kick in, the hunger cravings can get the best of you. Try to be proactive, and don’t expect to rely on shear will power to get you through the day. Using food, teas, and supplements to help suppress your hunger can make your intermittent fast much less of a challenge.
For hunger suppression:
Licorice Root Tea
A calorie deficit is required on every weight loss diet. Intermittent fasting is no exception.
Intermittent fasting is an incredibly popular, and effective weight loss concept, but it isn’t a magical diet that lets you eat anything and everything you want as long as you fast each day.
To lose body fat effectively you’ll still need to track your daily calories, and get into a daily calorie deficit. It’s not unusual for people to fast for 16 hours a day without losing weight because they’re eating too many calories.
If you’re in a significant calorie surplus the benefits of intermittent fasting won’t be enough to offset excessive calorie consumption.
Aim for a minimum calorie deficit of 200-300 calories per day. You can create your deficit by reducing calories eaten, or increasing calories burned through exercise.
Here’s how to calculate how many calories you should eat and reduce: Calorie calculators
Some foods will increase subsequent hunger cravings after a meal.
One of the worst feelings you can experience is to feel hungry an hour after you’ve just eaten a large meal. This can often be attributed to the food in your diet, and the way it interacts with certain hunger hormones.
If you’re on a fast, and you know you have 8-10 hours before you can start eating solid food, this scenario can be a nightmare. You’ll want to cross off certain foods, or limit how much you’re eating late in the day to avoid wanting second-lunch or third-dinner.
Here’s a quick list of food that can make you hungry after eating a meal:
Low Fat Yogurts
High Volume Foods
Feeling satiated after each meal should be a goal.
One of the more popular aspects of intermittent fasting is often the size of your meals. Because you’re compressing the time allotted to consume calories, it means you’ll have to eat bigger portions to get in all of your calories.
If you have 16 hours to eat 2000 calories this can be divided into 4-6 small meals and snacks pretty easily. If you only have 6 hours to eat 2000 calories, you only have a few meals that are going to be pretty hearty.
You want to make sure you’re using those calories wisely and mix in food that is considered to be a “high volume, low calorie” food. These foods are usually loaded with fiber or water, helping you feel full for long periods of time.
300 calories of french fries isn’t going to make you as full as 300 calories of brocolli. Choose the food and calories you eat wisely.
Here’s a good list of high volume, low calorie foods to choose from.
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