Dos and Don’ts on Intermittent Fasting
MEMPHIS, Tennessee (WMC / CONSUMER REPORTS) – Intermittent fasting has become one of the most popular health and fitness trends in recent years. People do this for a variety of reasons, including to lose weight and improve their health. As the warmer weather approaches, you may be considering intermittent fasting to shed a few pounds. Consumer Reports explains how you can benefit from it while avoiding the inconvenience.
Intermittent fasting is a diet that focuses more on when to eat than what to eat. Typically, people only eat for an 8 hour period or only every other day. Studies suggest that intermittent fasting may have benefits, including improvements in blood sugar and cholesterol levels, blood pressure, and weight.
When done in a healthy way, intermittent fasting can help control inflammation and may even reduce the risk of heart disease, type 2 diabetes, and some cancers.
But intermittent fasting isn’t for everyone. This might be too extreme for the elderly, people with diabetes, and those who take medication at times.
As Consumer Reports explains, even if you don’t follow the intermittent fasting approach to the letter, incorporating just a few strategies can help maintain a healthy weight and metabolism.
Make sure to include foods that are high in fiber and protein, like fruit, oatmeal, cottage cheese, and eggs. Foods like these will help keep you full until your next meal.
If you are drawn to sweets and desserts, CR suggests consuming them before 3 p.m. Your body is more efficient at processing carbohydrates in the morning and early afternoon.
Another thing you can do is eat dinner early, between 6 p.m. and 8 p.m. Eating late at night has been linked to an increased risk of obesity, type 2 diabetes, and heart disease.
Cut down on your dinners to around 600 calories. Include more vegetables, less calories. And fiber will help you feel fuller for longer.
Another thing you can do to promote healthy eating and weight loss is get enough sleep. According to the American Academy of Sleep Medicine and the Sleep Research Society, adults need at least 7 hours of sleep for optimal health. Lack of sleep can lead to overeating, which can lead to weight gain and metabolic problems.
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