Fasting diet has become more popular in the last few years to help people lose weight.They’re easy to follow and you can lose weight fairly quickly.There are some studies that show the health benefits of fasting outside of weight loss.You may experience increased repair and recovery of your body.If done for long periods of time, a fasting diet can result in a number of negative consequences: decreased metabolism, halt in weight loss, decreased energy, headaches, and increased mood fluctuations.You should be very careful with what you eat and how you follow it.If you’re smart and safe, you can see some health benefits.
Step 1: Talk to your doctor.
Talk to your doctor before starting a new diet or eating pattern.If you’re planning on fasting as a method of weight loss, you should be aware of this.Your doctor will need to clear you and say that you’re stable enough to eat with a fast program.People shouldn’t do a fast diet.If you have a chronic disease like diabetes or high blood pressure, you should not fast.Discuss with your doctor any risks that fast could cause, as well as any current health issues you’re taking.The term “detox diet” has been used to indicate that limited food intake can help clear the body.There isn’t much scientific evidence that this is true.
Step 2: Limit the amount of physical activity you do.
Although physical activity is great for your overall health and will help support your weight loss, it might not be a good idea to do large quantities or high-intensity exercise while you’re fast.When you’re exercising, your body burns calories to fuel itself through exercise; however, on a fast, you don’t have as much energy to burn, which can make exercise more difficult.If you haven’t eaten in awhile, your body will burn more calories from fat, but it will also break down the building blocks of your muscles as a source of energy as well.This may cause your body to go into “starvation” mode.Your body will respond to reduced calories by holding onto fat stores.The reason for fast is not as important as it used to be, and any ingestion of food will be stored as fat.Lower intensity exercises should be done during a day of fast.Light yoga or a walk can be done.It won’t leave you feeling exhausted after these.Once your fast is over, leave your workouts for a day where you’ve eaten.This will make sure that you have enough fuel for that type of exercise.
Step 3: Drink enough fluid.
You can drink fluids during your fast.It’s not wise to fast if you don’t have water for more than 24 hours.Water is important for the health of your body.Symptoms of dehydration include decreased urine output, dried, cracked skin, headaches, andrenal failure.Make sure you aim for at least 64 ounces or eight glasses of fluids each day.If you don’t eat any food, you may want to aim for a total of 13 glasses of fluids a day.Because you’re not consuming other foods and you may be limiting your total fluid, avoid caffeinated beverages, which can cause you to lose more fluids when you urinate.Water, sparkling water, and decaffeinated coffee or tea are sugar-free.
Step 4: Be aware of added supplements.
Adding supplements to your diet can help you lose weight quicker.These are not regulated substances, so be careful when taking a supplement.The FDA doesn’t regulate vitamins, mineral, herbal or other supplements.After consumers have taken supplements, adverse events are reported to the FDA.Look for vitamins that have been verified.This means that the supplement has been tested and verified by an outside company and that it contains the ingredients listed on the label.Fiber is added to a fast program.Adding too much fiber to your diet can cause abdominal distress.It is possible to recommend vitamins and mineral supplements.Most vitamins are safe if you talk to your primary care physician first.
Step 5: Get a lot of rest.
A lot of people note that they feel a bit more tired when they are on a fast.If you don’t get adequate rest, your body will not be able to cope with your fast.Health professionals recommend that healthy adults get seven to nine hours of sleep each night.If possible, wake up later and get to bed earlier.Taking an afternoon nap is not a bad idea if you choose to fast for one day a week or multiple days.It is possible to give your mind a break.
Step 6: Keep track of the symptoms.
It may seem easy to follow a fast diet.Going without food can affect your body and brain in a number of ways.If you’re a healthy adult, a day or two of fast won’t cause any harm.You may notice that you are sleepy in the afternoon, feel hungry, have headaches, and are preoccupied with food.Sometimes multiple days of fast come with a resolution of symptoms, but you may still notice a decrease in energy and fatigue during the day.Track your symptoms and keep an eye on how your body responds to a fast diet.If symptoms interfere with work or make you uncomfortable, stop fast.If you notice any strange symptoms, contact your doctor.
Step 7: Start writing things down.
Journaling helps people lose and maintain weight loss efforts by identifying self-sabotaging behaviors and thoughts.People who journal about their weight loss do better than those who don’t.While following a fast, you may find it helpful to journal.Fasting will make you think a lot about your eating habits and feelings of hunger.As you go through your fast, keep a journal about these things.Fasting improves a person’s relationship with food.They may realize how often they want to eat when they are forced to go without eating.If you keep notes on what you learn about yourself and your eating habits, you can use that information to learn how to keep your weight in check.
Step 8: For a short time, plan to follow a fast.
Fasting longer than a few days is not recommended.If you’re following a fast that allows no food, this is especially true.For the safest program, follow a short fast.There are different types of fasts.Pick the one that is the safest for you.Try not to eat or drink for a few hours.It is possible to fast for 12 hours and then have a small meal.Try not to eat more than 500 calories per day.You might want to consider intermittent fasts.It is suggested that you only fast for one or two days a week.It may be easier to follow and less risky.
Step 9: Don’t forget to stock up on the allowed items.
On their fast days, what they do or don’t allow will vary from program to program.Make sure your pantry and refrigerator have the right kinds of food and beverages.There are still things you can have if you follow a fast that only allows water.Adding flavorings to your water is possible.If you’re following a juice diet, either purchase a few containers of 100% juice or consider purchasing fruit and veggies and making your own juice at home.If you are allowed to eat certain foods, make a grocery list of those items and purchase them each week so you have them on hand for your meals.
Step 10: Follow the recommended schedule.
There are different instructions on what you can and can’t have during a fast.Make sure you follow what’s recommended to see the best results.You should follow the recommended schedule during your fast.If the program tells you when to drink and what type of beverage to have, this is even more true.This will help you drink more water.The quicker you can adjust to the fast diet, the better your results will be.
Step 11: Slowly return to eating.
It’s important to ease yourself back into eating after you’ve completed your fast.Try to get back to a balanced diet.It is possible to go “wild” after coming off a fast.If you can control your cravings and desire to eat, you may be able to end your fast feeling hungry.Try to stick to moderate portions at every meal and only eat until you’re satisfied.When you’re satisfied, measure out 1 or 2 cups per meal.Try to limit snacking.It can be hard to get back to eating after a fast, so try to limit your snacking now that you’re eating again.
Step 12: Don’t focus on the calories.
It’s important to lose weight but also to maintain it.It’s important to include adequate sources of nutrition so you’re meeting your daily minimum.You’re most likely meeting your daily needs if you consume a 3 to 4 oz serving of lean meat at each meal.Lean sources are the most often used.These are lower in calories.Try: poultry, eggs, lean beef, pork, seafood, beans, low-fat dairy or tofu.
Step 13: The amount of fruits and vegetables should be adequate.
Both fruits and vegetables are low in calories.Maintaining the weight you lost during a fast can be done by incorporating the recommended five to nine serving per day.Half of your meals and snacks should be fruit, vegetable or both.Ensuring you meet the daily guidelines will be helped by this.You can measure out about 1 cup of vegetables, 2 cups of salad greens, or a small amount of fruit.
Step 14: Go for 100% whole grains.
You can add whole grains to your diet after a fast.They make it easy to maintain the weight you lost during your fast.Aim to include at least one to two serving of whole grains each day.Take 1/2 cup of cooked grains and divide it by 1 ounce.Whole grains are high in fiber and other essential vitamins.All the beneficial vitamins and minerals are stripped from refined grains during their processing.Whole wheat bread, brown rice, farro, and quinoa are all 100% whole grains.
Step 15: Physical activity should be resumed.
Get back into your regular physical activity routine after you’ve completed your fast.You can return to more intense workouts now that you’re eating regular foods.150 minutes of moderate cardiovascular or aerobic activity each week is what you should aim for.You can include activities like jogging, swimming, dancing or using the elliptical.Return to your strength training routine.You should include at least one to two days of strength training each week.During the week, do yoga or lift weights.