July 25, 2024

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Diet and Nutrition Made EasyHelping people eat healthy. Achieve their weight goal. Live longerFasting to lose weight

Diet and Nutrition Made EasyHelping people eat healthy. Achieve their weight goal. Live longerFasting to lose weight

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Why you should consider fasting as part of your weight loss regime

When you consume less calories, you create a calorie deficit which leads to weight loss. This is why intermittent fasting should be on that to-do list for your weight loss plan. When you don’t eat, in order to survive, your body compensates by using up your own body fat for metabolism.  A person who is fasting regardless of how long and the kind of fast, is guaranteed to have some type of positive results. The less amount of calories you consume during your fast and the longer the fast, the more weight you will lose.

Fasting should always be done with caution because you are also depleting your body of essential vitamins and minerals. You should be aware of this and not prolong the fast for too many days to avoid malnutrition. Taking a multivitamin and mineral supplement once a day may help offset any deficiencies.  When fasting make sure to consume a lot of water.  The importance of water is that it will keep you hydrated and also help rid your body of toxins.

There are multiple ways to do fasting.  You can fast for one day and choose to exclude all food, except for water. You can also extend this to a three-day fast with no food, water only. You can fast for seven days which is a longer fast and exclude specific type of calorie-dense foods from your diet like meat, refined sugars, and breads. Other options include a fourteen-day fast or a twenty-day fast which can be done with only fruits and vegetables, and no meats. For these type of fasts, your protein may come from non-meat sources like tofu, lentils, eggs, beans, peanut butter.

Is fasting safe?

Fasting is a great way to jumpstart your weight loss if done the right way and in a safe and effective manner. It takes a calorie deficit of 3500 to lose one pound. Reducing your calorie intake by 1000 calories only for seven days can cause you to lose up to 2 pounds that week.

Someone who is fasting should have a plan first and a weight loss goal in mind. The first thing is to decide how much weight you want to lose and how much food are you willing to put away.  For example if you are fasting for fourteen days only consuming 1000 calories, you will have an average weight loss of two pounds a week. When you do the calculation you will see that you can easily lose 4-5 pounds in two weeks. Once you’ve decided how much weight you want to lose you can base your calculation off that and do cycling fasting since you cannot fast long-term.

Cycling fasting means you fast on and off to lose weight. The days you are not fasting make sure you do not overindulge on food but you continue to be mindful of your eating choices and you also stay physically active.  You want to keep a food journal, and also have a body scale at home, that way you can monitor your diet and your fast.

Fasting will deplete you of energy because of the lack of food intake.  If doing a full fast meaning no food only water, it is recommended that the number of fasting days do not exceed more than three days. If doing a partial fast meaning doing a calorie restriction for a couple days, it is not necessary to engage in any strenuous physical activity to prevent dizziness and fainting.

If you have medical conditions like diabetes, heart diseases, kidney disease or liver disease, reach out to your doctor first to determine if fasting is a good option for your health.

Tips to successful fasting

When fasting always keep a bottle of water near. Plan ahead of time of what you are going to eat for the days that you are fasting, and shop accordingly.  Keep away from all distractions and any environment that may try to derail you from the fast. Let your housemates know that you are on a fast for a couple days from certain foods and that you cannot be bothered. Keep a food journal and weigh yourself periodically to better monitor your weight loss progress.  Do not fast for long periods of time like over a month so you do not develop nutritional deficiencies.  Always remember that you are fasting to lose weight and not to harm your body. Do not exercise during the fast. Avoid eating out, cook the food yourself so you have more control over your intake. Stay consistent and self-accountable in order to see weight loss results. Do not deviate from the plan. For long-term results, learn to eat healthy and make better food choices.  Exercise the recommended thirty minutes three to four times a week when not on a fast. Know your BMI to find out the normal weight range for your optimal health. Read food labels and nutrition facts to make the healthiest choices. Do not hold in the food pantry at home food items that are not part of the fast. Be creative in the kitchen.  Reduce sodium, trans-fat, and refined sugars. Learn your temptations and work hard to overcome them.  Assess your readiness for change, the decision to change your dietary patterns to achieve weight loss remains in you. Remember if you think you can you are probably right.

Health benefits of short-term fasting

The health benefits of fasting include weight loss for those who are overweight and obese. Fasting may help boost your metabolism and burn fat. A normal weight person have reduced risks of cardiovascular diseases, reduced risks of chronic illnesses like diabetes, hypertension, inflammation and different types of cancers. Fasting helps the body get rid of toxins and also increases longevity. Achieving normal weight is about feeling good and healthy, it is a gift to yourself because you deserve happiness, wholeness, and life.

You can do it and you will do it.  You just have to believe in yourself. Today is the day to start.

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