5 Steps to Intermittent Fasting

Time restricted method of eating or intermittent fasting is undoubtedly one of the
most powerful ways to get healthy and lose weight. You need to understand though
that intermittent fasting is not a diet plan but a way or pattern of eating. This means
you need to know how to eat, how much to eat and when to eat. These five
important issues has been spoken about in this article.

Benefits of Intermittent Fasting

• It boosts immunity
• Speeds up your metabolism
• Improves digestion
• Regulates the insulin in the body
• Provides more energy throughout the day
• Helps you detoxify
• Improves your brain functioning
• Enhances your mood
• Improves your heart health
• Helps maintain your hormonal balance

1. Duration

• 16 : 8 window, that is 16 hours of fasting and 8 hours of eating window is ideal for intermittent fasting
• However, if you’re a beginner, it might find it difficult to jump straight to the 16 : 8 window
• Start with a window of 12 : 12 and gradually increase it to 13 : 11, 14 : 10, 15 : 9 and finally 16 : 8
• For women who find 16 : 8 window a tad bit extreme, even 14 : 10 window is perfect

• It is very important to let our body gradually get used to our eating / fasting windows
• Once our body gets accustomed to intermittent fasting, it is quite easy to follow

2. How many days in a week

• Start with 5 days in a week
• You can gradually increase to 6 days in a week
• One day break in a week is alright as you might want eat meals with your family
• Include one day’s detox every week

3. Timings

• There are some basics which one should try and follow in intermittent fasting
• Finish your dinner 2-3 hours before bedtime
• Make sure you keep timings which are realistic and can be followed without too much stress

4. How many meals in a day

• The options are between 2-3 large or 5-6 small meals in a day
• You can have 2 main meals and 2-3 snacks, 3 main meals and 1 snack or 3 small meals and 1-2 snacks
• If you have the means and time stick to 3 small meals and 1-2 snacks
• Again all the options are good, do what suits you the best

5. What to Eat

• Time restricted / intermittent fasting would work only if eat what is right for you

• Eating food from all food groups is essential
• Open your fast with light food, preferably fruit
• Make sure you include protein, complex carbs in your diet
• You should also include Vitamin D, Vitamin C and Vitamin E in your diet
• Include zinc, potassium, iron and calcium in your diet
• You should also aim to include antioxidants in your diet
• All these food groups are extremely essential for the body
• Stay adequately hydrated at all times