How to Fast Correctly to Lose Weight
Fasting is famous as an age long religious practice although, Mahatma Gandhi took it a step further when he began fasting for his personal philosophical purposes. Today fasting has evolved from been a religious practice to a potential weight loss scheme, interestingly some persons have fabricated a fast diet plan for the fasting practice. Beyond reasonable doubt fasting is a potent weight loss weapon, study shows that certain persons who undertook a thirty-day fast lost thirty pounds worth of weight. As potent a tool as this methodology is, if it is not done correctly the consequences can be devastating.
This article focuses on how to diet to lose weight by fasting the correct way, this subject does not focus on a theoretical/practical diet plan but on safety tips. These tips are a handful of information to be aware of while you decide to take up a fast for weight loss purposes. The tips range from precautions, safety measures, guidelines, and expert advice to follow while fasting for weight loss. These tips are also easy to relate to/with for the regular person, and it rids you of unnecessary bureaucratic measures you would follow if this subject was a fasting diet plan. Below is an enumeration of ten crucial points to note while you fast for weight loss.
1.No Long Fasts!
Over the year’s dietician’s, and doctors have discouraged a long/full blown fast because of the adverse consequence it comes with especially when it tarries for longer number of days. In a bid to curb the excesses of long fast, fasting for short periods (say 8-24 hours) have been encouraged, and various fast schemes on how to diet to lose weight while ensuring the body’s calorie intake is not seriously violated have evolved. A highlight of these fast schemes are:
- The 5:2 Pattern: rather than a full fast this fast scheme restricts your calorie (600 for men & 500 for women) intake twice a week.
- The 6:2 Pattern is similar to the 5:2 fast scheme, it only differs in that it runs for a day.
- The 16:8 Pattern allows for a fast sixteen hours each day while other eight hours allow for food consumption.
- “Eat stop Eat” permits a full day fast once or twice a week.
It is important to note that consulting your doctor before taking up any fast pattern/scheme is compulsory.
2. Break your Fast Lightly
A lot of people make the common mistake of feasting after a fast, this is detrimental to your weight loss goal. It also dampens/weakens you because the immune system is just warming up to activity, but you have overloaded the system with your feasting. Break lightly after your fast, in essence what we advice is that you return to your normal eating routine (of course a healthy meal).
3. Avoid Strenuous Exercise
While you fast, your body has a much lower amount of calorie than it requires, that explains why you feel dizzy, and weak. If you have an exercise routine, or you are trying to develop one, the fast period should come with less strenuous exercises to avoid breakdown/shutdown of the body system. This is important as the consequences are detrimental if ignored.
4. Engage yourself Actively
During your fast it is important to be involved in an activity although, a very mild one that won’t require much energy. The goal is to keep you focused while reducing the urge you feel to eat. If you are working class consider the energy your work requires before taking up a fast, you could consider, meditation, playing games, or any other gainful activity.
5. Eat more Proteins
Fasting ensures you lose weight, but a calorie deficit would bring about loss of muscle and fat, the more reason why you must take enough proteins. This is how to diet to lose weight reasonably, proteins also help to stabilize your appetite by making you feel full for a longer period.
6. Eat Whole Foods
Whole foods are close to natural or purely natural, in the context of been close to natural it means they have been processed to cut most artificial additives (artificial sugars, chemicals, etc). Whole foods form the basis for every healthy diet plan you can ever come across, they guard against common, and deadly diseases. Examples of whole foods include vegetables, egg, fish, meat, legumes, and fruits.
7. Avoid Dehydration
The body is largely made up of fluids, the food we eat are a major source of fluid for the body. To stay hydrated avoid staying thirsty when your body signals thirst, some persons set water goals (say 2-3 liters daily) for the periods they fast. It is important to see a doctor to determine your water intake goal during fast, because water requirement in the body varies from person to person.
8. Eat moderately on Fast Days
Since you are fasting for weight loss it would be lamentable if you eat excess amount of food after your fast or when you break. How to diet to lose weight requires that when you break your fast or after your fast eat small or in moderate proportions. Beyond quantity also eat a rich blend of balanced diet high in proteins, and whole foods during your fast.
9. Watch as You Fast
While you fast watch for the changes your body expresses, it is normal to feel dizzy, tired, and irritable but some symptoms are not caused by fasting. Any symptom that exceeds the norm, or renders you incapacitated should bring a quick end to your fast for safety reasons. Do well also to see a doctor immediately
10. What works for You?
Fasting doesn’t work for everyone, people with certain illness should take up fast with extreme caution. Examples of this sickness include type 2 diabetics, eating disorder, amenorrhea, etc. Older adults, and adolescents should take up fasting schemes with medical advice.
Conclusively, this measure ascertains the safety of the presumed excesses of fasting especially fasting for longer periods. Feel safe to take up fasting for weight loss with these tips after talking to your doctor, it is your best shot on how to diet to lose weight during a fast.