intermittent fasting experiences
My experience with intermittent fasting was a unique and fruitful experience for me, as I felt a significant improvement in my overall health and an increase in my energy levels. Intermittent fasting, which is based on the idea of eating in specific time windows and fasting for long periods, has improved my metabolism and sustained healthy weight loss. It also enhanced my focus and stamina during the day.
Adhering to intermittent fasting requires patience and willpower, but the results I achieved confirm that it was the right choice for me. I have become more aware of my health and eating patterns, and I am grateful that this experience has brought about a positive change in my life.
My experience and the experiences of others with intermittent fasting is a great example of how this diet impacts overall health and well-being. Intermittent fasting, which involves eating within specific time windows and abstaining from food for longer periods, has provided me and others with multiple benefits, beyond just weight loss.
The most notable benefits I noticed were increased energy, improved focus and mental performance, in addition to a noticeable improvement in blood sugar levels and lower cholesterol levels.
How does intermittent fasting work?
Intermittent fasting follows a system of specific intervals for eating and abstaining from eating. You can, for example, choose to eat during an eight-hour period each day and fast for the remaining hours, or limit yourself to only one meal twice a week, with multiple options for organizing fasting according to various schedules.
The body benefits from intermittent fasting by burning the calories that were last eaten and then starting to consume stored fats to obtain energy, which contributes to reducing weight and reducing the accumulation of fat around the abdomen, provided that there is no overeating during the permitted eating periods. With it.
What can I eat during intermittent fasting?
During periods when you abstain from eating, you can drink water or calorie-free drinks such as coffee without additives and tea. During the periods designated for eating, you should eat moderately and not voraciously.
Eating too many calorie-dense, fried, and processed foods may hinder your efforts to lose weight and improve your health.
Below are some of the benefits of intermittent fasting
Intermittent fasting stimulates mental functions and enhances memory. It also contributes to improving heart health by lowering blood pressure and reducing heart rate during periods of rest. It has been observed that young people who practice fasting for sixteen hours are able to get rid of fat without negatively affecting the amount of muscle.
Likewise, experiments on mice have shown that mice that feed infrequently are able to withstand greater effort while running. Intermittent fasting has had positive results in preventing obesity in animals, while six studies have shown that obese adults lost significant weight thanks to this method.
Intermittent fasting how much per week
In intermittent fasting, a person does not expect to lose five kilograms per week, but may only lose half a kilogram to one kilogram. Estimating the weight that an individual can lose during the week varies and cannot be determined absolutely, as the weight loss process is affected by multiple factors other than hunger and fasting pattern alone.
One of the basic aspects that must be paid attention to is the activity of the thyroid gland. If it is active enough, it greatly helps in enhancing metabolism and burning processes, while its sluggishness may lead to a slowdown of these processes.
If it is observed that weight loss is less than half a kilogram per week while following this system, it is recommended to visit a doctor to check the activity of the thyroid gland and ensure that there are no problems that prevent the achievement of the desired results.
Intermittent fasting eating schedule
In the intermittent fasting system, it is recommended to organize meals at specific times to enhance the effectiveness of this method in reducing weight. The nutritional schedule can include the following:
The day begins with breakfast at 10 a.m., which is an essential meal that provides the body with the energy needed to perform daily activities and contributes to stimulating the metabolism.
This is followed by a light meal around 11 am to 12 pm, which should preferably not exceed 100 calories.
Then comes lunch between one in the afternoon and three in the afternoon, when it is recommended that it contain proteins and vegetables to support digestion and metabolism.
Another snack that can be eaten at 5 p.m. includes either fruit or some vegetables.
Finally, it is recommended to eat dinner at six in the evening, which is the last meal of the day within this schedule
Distributing meals in this way helps maintain nutritional balance and enhances the health benefits of intermittent fasting.
Harmful effects of intermittent fasting
At the beginning of an intermittent fasting trial, an individual may feel tired and weak. Some may experience digestive problems such as stomach acidity or esophageal reflux. This system may also affect fertility levels in women.
When should you consult a doctor before following intermittent fasting?
It is necessary to obtain the doctor’s approval before starting to implement the intermittent fasting system, in special cases such as people who suffer from:
– Diabetes or problems controlling blood sugar levels.
– Low blood pressure.
– Use medications regularly.
- Weight less than normal.
– A history of problems with eating behaviour.
– Women who suffer from post-menopausal symptoms.
– Women who are pregnant, breastfeeding, or planning to become pregnant.
- People who have previous experiences with depression or anxiety.