Intermittent fasting diet: how to do it correctly

The most common challenges of the intermittent fasting diet and how to overcome them

Starting an intermittent fasting regimen isn’t always easy. Here are some of the most common challenges you may face:

1. Feeling of hunger during fasting

A calorie break can be very good for your body. However, people who are not used to reducing food intake may experience an unpleasant feeling of hunger in the first few days.

This is especially difficult at the beginning of the diet, as the body adapts to the new rhythm. However, starting on day three, your metabolism will slow in response to fasting and your food cravings will decrease.

2. Manage desires

Hunger can make you reach for foods you like, and cravings will be difficult to resist. You have to mentally prepare yourself to fight them.

3. Pre-existing health problems

People with a low body mass index, type 1 diabetes or liver failure it shouldn’t do intermittent fasting.

What foods can you eat while fasting?

This is a common question. As we have already mentioned, you should not eat food during the fasting period. But there are some things you can continue to ingest, such as waterfall which, of course, is always permitted. It’s important to keep your body hydrated! On a low-salt diet you can also drink carbonated water, water with lemon, tea, infusions, coffee, bone broth and soups.

Practical tips to maximize the benefits of the intermittent fasting diet

Here are some tips to maximize the effectiveness of this type of diet:

Try exercising

Exercise is an ideal complement for those who want to practice intermittent fasting, with the aim of losing weight. Thanks to breaks in calorie intake, you will lose body fat and at the same time gain muscle strength through exercise.

However, it is important not to overdo it during fasting periods. Exercises like yoga or pilates they are balanced and must not put your health at risk.

Follow a healthy diet

The benefits of intermittent fasting will be worthless if the food you eat during periods when you are not fasting produces the impurities you are trying to eliminate. Therefore, try to choose nutritious foods rich in protein, fiber and healthy fats in your non-fasting meals. Al Legumes, eggs, fish, nuts and avocados are great foods to break intermittent fasting.

Hydrate properly while fasting

It is absolutely essential to keep your body well hydrated during fasting periods. Make sure you drink plenty of water or hydrate in other ways that don’t break your fast, such as infusions, tea, coffee (without sugar or other additives), or a low-salt diet soup.

Listen to your body and seek support when needed

If you are a beginner and/or have noticed physical changes that cause concern during intermittent fasting, you should consult health professionals who are monitoring your process.

Are there any risks associated with the intermittent fasting diet?

There are, without a doubt. This diet is strongly not recommended for pregnant or breastfeeding women. People suffering from eating disorders such as anorexia or bulimia should also avoid it.

Safe fasting largely depends on how you do it. Whenever you start a new type of diet, must be accompanied by a healthcare professional. A Generali Tranquilidade, our Health Insurance gives you access to a follow-up excellent doctor. Find out more about our insurance coverage and live more peacefully.

TAny clarification regarding the issues present in this article must be requested from the competent authorities or specialized professionals. In drafting this document, every effort has been made to provide correct and clear information. Generali Seguros, SA is not responsible for the outcome of any acts or actions decided or undertaken solely on the basis of the information contained in this document. Generali Seguros, SA does not intend, through this document, to provide medical advice, therefore the customer is encouraged to consult professionals, in order to obtain the appropriate advice, for his particular case..