Everything you need to know about intermittent fasting

Intermittent fasting has become a popular topic due to its effectiveness for weight loss and its multiple health benefits. This eating pattern, backed by scientific studies, not only improves metabolism, but also reduces inflammation and improves insulin sensitivity. Below, we explore in depth what intermittent fasting is and how it can help you achieve a healthier lifestyle.

Intermittent fasting is an eating approach that alternates fasting periods with periods of food intake. Unlike other diets, it does not specify what you should eat, but when to do so. It is an approach that offers quite a few health benefits, since, in addition to weight loss, it promotes the body's detoxification. There are several intermittent fasting methods, including:

16/8: Fasting for 16 hours and eating within an 8-hour window.

12/12: 12-hour fast, ideal for beginners.

14/10: 14-hour fast, with a 10-hour eating window.

5/2: Eating normally five days a week and reducing caloric intake on the other two.

24 hours: Fasting for 24 hours once or twice a week.

After being clear about what intermittent fasting is, we are going to explain how to do it effectively. Above all, because it involves following a specific schedule in which fasting and eating periods alternate. Here are some guidelines to help you achieve it.

• Step 1 - Consult a nutritionist: Before starting, the most advisable thing is to put yourself in the hands of a nutrition expert. This way, they will assess you and advise you on the best plan to avoid putting your health at risk.
• Step 2 - Choose the right method: You should choose the fast that best suits your personal preferences and lifestyle.
• Step 3 - Plan meals appropriately : During mealtimes, make sure to consume foods that include proteins, healthy fats, carbohydrates, and fiber.
• Step number 4 - Eat enough: fasting may lead you to eat fewer meals per day, such as 2 or 3. It is important that these meals contain enough nutrients and energy to keep you feeling satiated until the next meal.

Throughout the entire intermittent fasting process, it is crucial to stay well hydrated. Drink enough water throughout the day and consider zero-calorie beverages, such as unsweetened coffee or tea. Listen to your body, which is a perfect mechanism; pay attention to hunger and satiety signals. Although it may be difficult at first, over time you will adapt.

Start gradually, especially if you have never practiced intermittent fasting before. Begin with a 12-hour fast and gradually increase to 14 or 16 hours as you feel more comfortable. Discipline is key to achieving results; follow your plan consistently and without exceptions, respecting the schedule for a set period of time.

Incorporate exercise regularly. Combine fasting with some physical activity you enjoy, whether walking, running, or any other sport you feel comfortable with. In addition, it is normal to feel some stress at first due to the change in routine. If this happens, we recommend getting started with meditation. With deep, mindful breathing practices, you will learn to manage stress and prevent it from negatively affecting your efforts.

Finally, our Fit Blend may be of great help to you as it is very effective at controlling appetite and activating metabolism. It is a delicious drink that, in addition to helping reduce fat without rebound effect, regulates blood sugar levels and provides satiety.