| Intermittent fasting, done correctly, is a healthy | | | | in carbohydrate |
| and effective way to lose fat and improve health. | | | | 5. Eat enough fat - at least 25% of your daily |
| If you're new to intermittent fasting, you might | | | | calories, preferably more |
| have a few challenges both mentally and | | | | 6. Maintain your usual meal times and the |
| physically as your body adapts to going without | | | | quantities of food you eat for meals and snacks |
| food for longer periods than you've been | | | | Note: For health reasons it's fine to change your |
| accustomed. | | | | eating habits if they need to be changed BUT it |
| One of the challenges that some people face is | | | | may be best to do this BEFORE you start to |
| binge eating after a fast. This can be an extreme | | | | experiment with intermittent fasting. Whatever |
| response to hunger, or almost entirely | | | | you choose to do with your diet should be |
| psychological: a feeling that one 'deserves' a treat | | | | something you can stick with long-term. |
| for making it through the fast. Overeating | | | | 7. Allow yourself one treat/cheat day every 1-2 |
| occasionally usually isn't a concern, but if it | | | | weeks |
| continues it will, of course, hamper fat loss results. | | | | 8. Each time you're tempted to overeat, ask |
| 10 Ways to Reduce The Chance That You'll Binge | | | | yourself "what's more important, continuing to |
| After A Fast | | | | lose fat so I look and feel better EVERY DAY or |
| 1. Fast only 1-2 times a week | | | | eating this right now?" |
| 2. Fast for no more than one day at a time | | | | 9. Drink more water |
| 3. Get an adequate amount of protein in your diet | | | | 10. Eat foods with a low glycemic load. Look up |
| Note: Protein, when compared to fat and | | | | 'glycemic load' online and you'll find lists of foods |
| carbohydrate, is the best at blunting appetite. | | | | that are suitable. |
| According to the latest studies,.7 - 1 g of protein | | | | The beauty of intermittent fasting is that after a |
| per lb of body weight is a reasonable healthy | | | | few fasts many people become so aware and in |
| intake for the average person. | | | | tune with their body's energy needs that negative |
| 4. Make the last food/meal before a fast and the | | | | patterns, like binge eating, become a thing of the |
| first food/meal after a fast high in protein and low | | | | past. |