If you have not heard about intermittent fasting, then you have
definitely been living under a rock. Intermittent fasting is definitely
the latest and most effective way to lose weight and lose it forever.
Now I know you might be thinking: fasting? Is this going to be good? What are the benefits and how does it work?
All I ask is that you sit back, relax and enjoy what you are going to read. Keep and open mind.
Intermittent fasting is a plan based on a 16-8 fasting to feeding window. What this means is that you fast for 16 hours and feed for 8 hours. Simple, right?
This is entirely based on your lifestyle. It does not necessarily mean that you should fast for straight for 16 hours. Remember this is a lifestyle diet. It has to fit with your schedule. Make sure you structure your feeding and fasting around times that are very comfortable for you.
If for some reason you can fast for 16 hours, don't stress it. It is OK to occasionally end your eating window early, especially if it passes the 8 hour mark.
So how do you start?
Before you change your nutrition, I want to point out that for most people, this can be a great cause of stress. It is going to take gradual steps. Do not think that it will be easy, it wont. But with the right attitude and plan you will definitely see positive changes.
Also discard the "Oh no, I do not get to eat till 2pm today! This is going to be hard" attitude. It will not help you. Instead think of it as a gradual process which you incorporate and take it one day at a time.
With that being said, you can start with the 12/12 split.
What does the 12/12 split mean?
The 12/12 split simply means that you fast for 12 hours and then eat for the next 12 hours. Meaning that you can start fasting from 7pm to 7am and eating from 7pm to 7am. The one good thing about this is that you do not need to make drastic adjustments to your feeding schedule. You might have to put off breakfast or shift dinner a bit, but that is all. Very easy and quick to implement.
When you start experimenting with the 12/12 split, you might find out that you are snacking in the evening. Or that you might wake up in the middle of the night just to stuff things down your throat. This is simply a case of eating out of habit as opposed to being actually hungry.
Preparing a schedule and sticking to it will make you more aware of your meal times and eating habits.
Tips and advice to help you get started immediately
Now I know you might be thinking: fasting? Is this going to be good? What are the benefits and how does it work?
All I ask is that you sit back, relax and enjoy what you are going to read. Keep and open mind.
Intermittent fasting is a plan based on a 16-8 fasting to feeding window. What this means is that you fast for 16 hours and feed for 8 hours. Simple, right?
This is entirely based on your lifestyle. It does not necessarily mean that you should fast for straight for 16 hours. Remember this is a lifestyle diet. It has to fit with your schedule. Make sure you structure your feeding and fasting around times that are very comfortable for you.
If for some reason you can fast for 16 hours, don't stress it. It is OK to occasionally end your eating window early, especially if it passes the 8 hour mark.
So how do you start?
Before you change your nutrition, I want to point out that for most people, this can be a great cause of stress. It is going to take gradual steps. Do not think that it will be easy, it wont. But with the right attitude and plan you will definitely see positive changes.
Also discard the "Oh no, I do not get to eat till 2pm today! This is going to be hard" attitude. It will not help you. Instead think of it as a gradual process which you incorporate and take it one day at a time.
With that being said, you can start with the 12/12 split.
What does the 12/12 split mean?
The 12/12 split simply means that you fast for 12 hours and then eat for the next 12 hours. Meaning that you can start fasting from 7pm to 7am and eating from 7pm to 7am. The one good thing about this is that you do not need to make drastic adjustments to your feeding schedule. You might have to put off breakfast or shift dinner a bit, but that is all. Very easy and quick to implement.
When you start experimenting with the 12/12 split, you might find out that you are snacking in the evening. Or that you might wake up in the middle of the night just to stuff things down your throat. This is simply a case of eating out of habit as opposed to being actually hungry.
Preparing a schedule and sticking to it will make you more aware of your meal times and eating habits.
Tips and advice to help you get started immediately
- Start small and give yourself attainable goals. Make sure you know what you are getting into; it is all a thing of the mind, mental preparation is key. Start small and evaluate your performance as you go.
- Try signing up to an online program to help you calculate and monitor your calories from your current plan and help you switch it over to fewer meals per day (which supports intermittent fasting).
- Remember that it is lifestyle change so it should be structured around your lifestyle. Do what makes you comfortable.
Ibeleme Uchenna is a health editor at Intermittent Fasting and Weight Loss. Come over to my site and get tips and advice on how u can apply Intermittent fasting and weight loss
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