Make sure to avoid high-calorie meals after your fast ends and satisfy hunger with filling fibre and healthy fats
Intermittent fasting is a weight loss method that helps you alternate between fasting and non-fasting days. Intermittent fasting works on the principle of eating whatever you want on non-fasting days, but you will want to prioritise balanced meals.
Experts recommend avoiding high-calorie meals after your fast ends and satisfying your hunger with filling fibre, healthy fats, lean protein, and whole grains. While various studies have given a thumbs up to this eating plan as it helps in weight loss, regulation of digestion and blood sugar levels, and keeps you energised, here are a few easy tips you must know to help you maximise your results.
A few of these recommendations include:
Be mindful
According to experts, you must make a conscious effort to slow your eating pace on the days you are fasting. You can listen to a guided meditation once a day for just 4-5 minutes, which can help improve mindfulness and slow your pace, including during meals and snacks.
Studies say that slow eating and small bites of food encourage fullness and reduce your calorie intake. This can help you stick to your healthy eating regimen.
Never fast on active days
Nutritionists say it is very important to understand the timings and pace at which your body works. Never put your body on extra work the day you are restricting eating. Instead, plan your fasting days to be your rest days. However, make sure to do some light stretching or yoga.
Experts say if you force heavy activity on your body the day you fast, you are bound to wear your body out and increase your risk of injuries.
Eat filling foods
Many foods keep you full and satiated for a longer time, which includes those loaded with fibre, protein, and healthy fats. These foods include:
- Avocado
- Eggs
- Nuts and seeds
- Pulses
- Seafood
- Fruits and vegetables
And so, you must make those foods a priority on fasting days.
Focus on calorie-intake
While following intermittent fasting, make sure to fill in total calories to less than 500 on fasting days. It is important to prioritize food quality and get the most nutrition possible out of your meals and snacks so limit the intake of processed foods and focus more on eating fresh.
According to experts, you can enjoy sweet treats now and then, but you need to balance the leftover calories with fruits and vegetables so that your body has enough nutrients for energy, healthy bones and teeth, and immunity.
Add more herbs and spices
Herbs and spices are naturally packed with lots of nutrients, most of which are required by your body for overall health and wellness. Herbs like basil, rosemary, lemon juice, and cilantro can jazz up any food.
Natural seasonings offer several benefits on fasting days:
- Helps reduce inflammation, which lowers the risk of diseases
- Make your meals and snacks flavourful and aromatic
- Add antioxidants
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