Intermittent fasting diet
Most of you think of the ideal meal plan for leading a healthy lifestyle. If you are still speculating “how many meals a day is ideal?” then intermittent fasting diet plan is the perfect solution for you. Although there are numerous answers to this question, but if you wish to enhance your lifespan and decrease your risk of developing chronic degenerative diseases, intermittent fasting diet is the best option that can keep you going.
The most conventional practice that people follow is to have three square meals a day with snacks in between to maintain steady blood sugar and insulin levels. However, there is enough evidence to justify this practice as a primary reason for the prevailing trend of obesity and diabetes among people. This usual practice of having meals across morning, noon and evening is likely to increase your risk of having some major biological changes that can lead to metabolic dysfunction, weight gain, etc.
Even from a historical perspective, your body was never meant to have food across the day. Instead, it was designed for intermittent periods of fasting that can deliver a large number of beneficial effects. If you want to explore the positive aspects of following an intermittent fasting diet plan.
Intermittent fasting diet plan
Intermittent fasting is commonly termed as the practice of going without food for specific periods of time and then eats as per the plan. This fasting pattern comprises a flexible feeding window. It can regulate or schedule your food intake and prove to be highly useful in losing additional weight. On the other hand, unrestricted time for consuming food is likely to increase your chance of getting obese. By choosing an intermittent diet plan, you are likely to encounter numerous mental, physical, and lifespan benefits. Here is a schedule that you need to follow as a part of intermittent fasting plan.
- Sleep at proper intervals and keep yourself busy when awake. Remember not to indulge in any kind of snack or light food at an unscheduled time.
- Set your goal and decide whether fasting can help you achieve it.
- Set a proper time for having the last meal in your plan.
- Reduce toxicity symptoms by avoiding processed food.
- Make fresh vegetables and fruits a part of your last meal.
- Keep yourself mentally occupied or physically busy.
- Don’t make yourself starve too much. Eat healthy during the daily feeding window.
- Repeat your fast as often and as long as you want.
Low carb intermittent fasting
A research conducted by a Swedish institute shows the complete food guide a diabetic person should follow. It examines in detail the variation of different blood markers throughout the day depending on what a diabetic person eats. This study highlights the effects of three different diets with diabetes type 2. In this study, people consumed breakfast and lunch under supervision in a diabetes ward. The calorie intake in the three diets examined was the same, but the diets differed in the following manner:
- A conventional low-fat diet (45-56% carbs).
- A Mediterranean diet with coffee only for breakfast (= similar to 16:8 intermittent fasting) and a big lunch (32-35% carbs).
- A moderate low-carbohydrate diet (16-24% carbs). During this test, low carbohydrates proved beneficial for intermittent fasting.
- Steady blood sugar levels can curb hunger for hours.
- Ketosis accelerates fat loss during the fast.