Intermittent Fasting For Weight Loss: (IF) has become a popular weight loss method in recent years, but the idea isn’t anything new.
In fact, it’s been around for thousands of years. When done correctly, IF can lead to rapid weight loss and improved health—but it doesn’t mean that you should go without food all day.
To check up on your fasting schedule, try this calorie deficit calculator, which helps you keep track of your burned and consumed calories.
We will show you how to do Intermittent fasting for weight loss in four easy steps:
Tips To Make Your Intermittent Fasting Effective
1. Decide on a schedule.
The first thing you need to do is decide on a schedule. If you want to lose weight, then eating less will help. If you want to gain weight and keep it off, then eating more is what’s best for your body.
If there’s one thing that we’ve learned from our fasting experience, it’s this: the key is not so much about how much food we eat but rather when we eat it!
2. Pick a fasting window that works for you.
Fasting for weight loss should be done in a way that’s sustainable for you. The best fasting window is one that fits into your lifestyle and doesn’t feel like too much of an inconvenience.
A common mistake people make when they first start intermittent fasting is choosing a fasting window that’s too long—meaning they’re starving themselves all day, every day. This can lead toward feelings of depression and fatigue due to a lack of food and energy (and even some instances of mild depression).
A longer fasting period also makes it harder to stick with because there’s no room for error or temptation; if you’re going hungry at 10 pm every night, then no matter how carefully you plan out your days beforehand, there aren’t any opportunities left over for spontaneity!
3. Plan what to eat and drink during your eating window.
You should plan your meals and snacks in advance. This is important because it will ensure you get enough protein, calories, vitamins, and minerals during each eating window.
You can use this guide to help plan what to eat during your fasting period:
- Make sure you’re getting a fit amount of protein at each meal or snack – this is the key element determining whether intermittent fasting works for weight loss!
- Women need at least 15g of protein per meal, and men need at least 20g. This can be accomplish by eating chicken, fish, eggs, or dairy products in addition to vegetables and whole grains.
You may also consider taking a supplement such as whey protein powder if you cannot consume enough protein from food alone.
[Source: Protein: Are You Getting Enough?]
4. Decide if you’re going to limit calories or not.
It’s important to decide if you’re going to limit calories or not.
If you’re not restricted, you can eat what you want during your eating window and enjoy healthy foods like fruit, veggies, and whole grains.
However, if you do choose to restrict calories (or eat an entire day on an empty stomach), then it’s important that your diet is well-rounded with plenty of lean proteins and complex carbs like whole grains or quinoa, for example.
Because calorie counting isn’t required during intermittent fasting periods—which means no calorie tracking or counting.
You should still be mindful about what foods are in your diet so that they don’t contribute to weight gain over time because they may cause inflammation linked with obesity over time and other health risks such as heart disease.
5. Set yourself up for success by preparing ahead of time.
Setting yourself up for success by preparing ahead of time.
If you’re going to try intermittent fasting, it’s important that you make sure your body is ready for the change in diet.
This means planning ahead and making sure that your food intake is balanced with a good amount of protein and healthy fats.
A good rule of thumb remains one gram of protein per pound of body weight, so if you weigh 150 pounds, then aim for 150 grams (about 5 oz) per day. You can also use this calculator to get an idea of how much fat or carbs should be included in each meal plan!
If possible, eat breakfast within an hour or two after waking up so that hunger pangs won’t interrupt your regimen—but don’t force yourself into eating earlier than usual simply because there won’t be enough time between meals yet.
This would only throw off what had been established as normalcy during rest periods throughout sleep cycles throughout days prior.
6. Be patient and consistent.
Intermittent fasting is a very effective weight loss method. It can help you lose weight, feel better and be healthier. In fact, many people who have tried it report feeling more energetic and confident than ever before!
However, it’s important to be patient and consistent when it comes to intermittent fasting so that your body adapts well to the changes you’re making in your eating habits.
Hopefully, we’ve clarified why intermittent fasting might be a good option for you. It’s not for everyone, just like any other diet or lifestyle choice. And there are certainly plenty of other factors to consider before making this decision. But if you do decide that it’s right for your body and lifestyle, then make sure to stick with the plan!