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– Intermittent fasting focuses on when you eat, not what you eat (within reason) Try to eat healthy. – During the fasting window, your body switches from burning glucose (from food) to burning stored fat for energy. – This metabolic shift can lead to weight loss and other health improvements.
– 16/8 Method: Fast for 16 hours, eat within an 8-hour window (e.g., skip breakfast, eat lunch and dinner). – 5:2 Method: Eat normally for 5 days, restrict calories to 500-600 on 2 non-consecutive days. – Eat Stop Eat: Fast for 24 hours once or twice a week.
– Weight Loss: By promoting fat burning and reducing calorie intake. – Improved Insulin Sensitivity: May benefit blood sugar control and reduce diabetes risk. – Enhanced Brain Function: May improve cognitive function and memory.
– Increased Energy Levels: Can lead to more sustained energy throughout the day. – Cellular Repair: May promote autophagy, the body's way of cleaning out damaged cells.
– Start gradually: Begin with shorter fasting windows and increase duration as you adapt. – Stay hydrated: Drink plenty of water, unsweetened tea, or black coffee during fasting periods.
– Focus on nutrient-dense foods: Prioritize whole foods, fruits, vegetables, and lean protein during eating windows. – Listen to your body: Break your fast if you experience excessive hunger, dizziness, or fatigue.
– Not for everyone: Consult your doctor before starting, especially if pregnant, breastfeeding, or with underlying health conditions. – Combine with a healthy diet: Intermittent Fasting is not a magic bullet. Focus on whole foods and portion