The concept of fasting is not easy for people to understand since willfully depriving yourself of food seems like a bad idea when you are starving. Intermittent fasting helps you overcome the moderate unpleasantness of the first few weeks. A new research on periodic, healthy fasting routines proves that a biological process in the body eliminates bad cholesterol and reduces weight, thus combating diabetes and cardiovascular risk factors.
Most people associate fasting routines with juice cleanses. It is considered a torturous affair that lasts an entire day, and the sort of thing that should only be done a couple of times each year. But fasting routines can encompass any number of different strategies, including routines that simply limit the times when you eat each day, or on certain days of the week.
Unexpected changes in those who fast have been found with respect to metabolic health and diabetes risk. Research showed a decade of routine fasting was associated with a lower risk of diabetes and coronary artery disease. Healthy effects of fasting include using the body’s fat cells for energy, which should help negate insulin resistance. The periodic fasting routines can be of many types, depending on the bodily mechanism of an individual, but here we list how your body can benefit from a healthy fasting routine.
Start Gradually but Firmly
Don’t torture yourself by directly fasting for 14 to 16 hours on your first day. This will scare the daylights out of you. Start by staying hungry for 4 to 8 hours initially and you won’t even realize you haven’t eaten anything for so long. Gradually increase your fasting period over time but stay firm with your fasting regimen.
Know Your Goal
Know your goal before you start a healthy fasting routine. If you want to fast for body composition purposes, you can do a lean-gain 16-hour fast with an 8-hour feeding window every day. If you would prefer to practice for anti-aging results and disease prevention, you can even get away with 36 hours of fasting. It all depends on what you are looking to do, but remaining under 72 hours is recommended.
Choose Your Food Wisely
Remember you are throwing away your day’s hard work if you jump to greasy burgers and simple carbohydrates right after breaking your fast. Choose a diet with low carbohydrates and shove away the steak and potatoes.
Keep Yourself Hydrated
If you choose fasting overnight until 12 to 2 p.m., then it is a good idea to overcome hunger in the morning with a few simple choices. First, drink water as soon as you wake up. Your body is naturally dehydrated while you sleep. Ensure you replenish the water as soon as you wake up, and the feeling of hunger will slightly dissipate.
Stay Busy While Fasting
An idle mind is a devil’s factory, so try to stay engaged while fasting; otherwise, your mind will constantly remind you of your hunger and those hunger pangs will sound a wee bit loud to you.
This is how you can ensure your body benefits from a healthy fasting routine.