Fasting is a very effective tool in losing weight, preventing diabetes, maintaining blood pressure, and improving overall health. Diabetes patients are able to get their blood sugar levels under the normal range through fasting quite easily if they follow the guidelines of the medical experts and the fasting protocol suggested by doctors.
Here are the five critical steps that you should follow while intermittent fasting:
1. Eat Healthy Foods Only
It can be difficult to drastically change your eating habits, but fasting is one of the best ways to adopt a balanced diet. You should eat real, healthy, and whole foods, and reduce the intake of processed sugar. Healthy fats should be consumed in a limited amount after the fasting period. Some examples of healthy fats are eggs, nuts, butter, and olive oil.
2. Stop Eating Snacks
Once you completed your fast, you might start snacking immediately to fulfill your desire to eat junk food. It is a very unhealthy practice as you should never eat between meals. Even when you are not fasting, it is essential to stick to the two or three meals a day, instead of to snack all the time.
3. Skip one meal
You should try skipping one meal a day, especially if you have just started restricting your diet. You will start feeling the amazing positive effects in your body, which will make you mentally prepared to fast for a longer period. You can skip any meal, according to your schedule and appetite. Usually, dinner and lunch are skipped as breakfast is essential for people to get energy in the morning. On the other hand, some people don’t feel hungry in the morning, so they might choose to skip breakfast.
4. Adopt One-Hour Rule
The one-hour rule means eating your dinner an hour earlier than you formerly did. It can be challenging to implement in real life, but it can help your body in processing and digesting the food properly, which will benefit your health in numerous ways. A similar rule can be adopted with lunch and breakfast, as well.
5. Skip two successive meals on alternate days
Once you have gotten used to the above four steps, you should try skipping two consecutive meals on alternate days. It is also known as the 24-hour fast. People can select the days according to their preferences, lifestyle, and schedules. Many people might choose to do it on a weekend when they are relaxed and comfortable. Whereas, some people might choose the working day as a fast day because they might not want to eat food or enjoy it during their hectic schedule.
The bottom-line of the above discussion is that if you wish to enjoy your meals and the fasting process, you need to design an effective plan for yourself. Every fasting schedule is different from person to person due to varying personalities and lifestyles. Once you have figured out an excellent fasting protocol, you should implement it and follow it diligently to get all of the benefits of fasting and a balanced diet.