Healthy fasting in the form of intermittent fasting makes fasting simple: you don’t eat or drink anything that has calories for 16-36 hours one or more times a week.
But what and how should you eat on your feed days? How do you make sure that you don’t undo your fat loss results?
Before I offer some dietary guidance, the good news is that even if you overeat on your feed days and don’t lose fat, you will still get some of the benefits of healthy intermittent fasting which include:
increased growth hormone levels (known as the youth hormone)
decreased insulin levels (insulin tells our bodies to store the energy from our food as fat and glycogen)
increased epinephrine and norepinephrine levels (help us to feel alert)
How to Eat on Feed Days To Ensure Steady, Safe Fat Loss – Basic Guidelines:
1. Eat like the fast never happened. No rewarding yourself for getting through it. No extra servings because you think you have extra room. Eat at the times and in the quantities that you normally do when you aren’t fasting.
2. If you aren’t losing weight at a rate that seems reasonable (1-2 lbs a week) then look carefully at your eating habits. Are you eating more since starting fasting? Writing down what you eat and looking up the calories is wise. Most people underestimate the number of calories they eat by at least 30%. Eye balling is not reliable, so a digital food scale might be a good investment.
3. Eat ‘clean’ – it’s far easier to figure out how many calories you’re eating if you simply spice up plain, natural foods instead of eating processed ones.
4. Eat enough high quality protein – at least .8 g of protein per lb of body weight minimum. This will help to keep you satisfied, energetic and less likely to overeat. The best quality protein comes from animal foods – meat, poultry, fish, dairy, eggs. Animal protein contains all of the essential amino acids and is better absorbed than protein from plant foods by at least 15%. It also doesn’t contain anti-nutrients like phytic acid (found in fibre in plant foods) that bind with minerals and make them unavailable to the body.
5. Do resistance exercise during the week to maintain your muscle mass. You can stick to simple body weight exercises or lift weights – whatever suits you best.
6. Drink enough. Thirst is often mistaken for hunger. Forget the 8-10 glasses a day rule. It has no scientific backing, believe it or not! As long as your urine is very pale yellow or clear you’re getting enough fluid from what you eat and drink.
7. Don’t worry if you overindulge sometimes. It’s okay and normal. Your next fasting day will take care of it.
Remember, your intermittent fasting days are for fat loss and your feed days ensure that you get the nutrients you need and don’t feel deprived. Healthy fasting will therefore help you lose fat and improve your health in the easiest, safest way possible.
To learn more about how to be successful with healthy fasting, visit http://www.intermittentfastingreview.com.