How do you fast intermittent fasting? know what to eat

Sao Paulo, March 23, 2022. Today in the session Home and recipesTo take all your doubts about how to do intermittent fasting, check this out:

Intermittent fasting is one food strategy that can help improve your immunity, causing the body to detoxify, thus improving our physical and mental dispositions.

This specific type of fasting aims to not eat solid foods for 16 to 36 hours, several times a week, in a programmed and strategic way, and thus return to normal eating on the other days, but with foods low in fat and sugar. .

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When we hear the word “diet” you do not imagine restrictions and that you will starve, but by eating consciously and in the right way, you will get benefits, that is, you will reach your goal, which in most cases is allied with weight loss.

What you can and cannot do during the fasting period:

For intermittent fasting to be valid, in the hours when you do not eat, only liquids, such as coffee, tea and unsweetened water, are recommended.

It is important to say that to do this type of diet, it is better to have the support of a dietitian, so that he knows the best strategy for your body, it must be done well and in a way that is beneficial to your health. When in doubt, you can search further. Youtube about this diet.

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How to intermittent fasting:

There are several types of intermittent fasting, in each of which there are restrictions on eating, in a period of time.

If you haven’t fasted before, start intermittent fasting once a week, for a maximum of 16 hours. After that it gradually increases until no adaptation problems occur.

When the fasting period begins, it is best to eat a low-carb meal, so that you are less hungry during the process. Because in the first 4 hours, our body will use up the energy provided in our last meal.

Here are some types of intermittent fasting

Now look at some examples of fasting and the length of time restriction. Quantities per week in which it takes place:

We will start the fasting time at least:

• 16-hour fasting: The goal is to go between 14 and 16 hours without eating, including the period of sleeping, and to eat for the remaining eight hours of the day.
• 24 hours: Fasting is practically done throughout the day, and fasting can be done two to three times a week at most.
• 36 hours: The goal is to go a full day and a half without eating. Confirmation that for this type of fasting, it should be carried out by healthy people who are accustomed to this type of diet and with the guidance of a nutritionist and doctor.
• Eat 5 days with a 2 day restriction: way harder than 5 days a week would be, and choose 2 days without food and on a low calorie count, roughly 500 a day.

It is normal that in the first days you use this diet, you end up feeling hungry, because your body is not used to it. But in the following days, the body adapts, which makes the diet easier.

What can I eat for breakfast:

1. the fruit;
2. vegetables;
3. oatmeal, brown rice and quinoa;
4. Peas, beans, chickpeas, beef, chicken and pork.

In conclusion, you do not have many dietary restrictions and it is advisable to eat healthy food, avoid fats and fried foods so that your fasting process is effective and you can achieve your goals.

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