{"id":28258,"date":"2020-03-23T08:00:49","date_gmt":"2020-03-23T12:00:49","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/experts-tips-intermittent-fasting"},"modified":"2022-03-23T10:58:26","modified_gmt":"2022-03-23T14:58:26","slug":"experts-tips-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/experts-tips-intermittent-fasting","title":{"rendered":"Experts Tips on Reaping the Benefits of Intermittent Fasting"},"content":{"rendered":"

\"BenefitsExperts say it may be the ideal way to boost sleep, weight loss & overall health<\/h2>\n

Intermittent fasting has gained a great deal of popularity lately. Celebrities such as Hugh Jackman and Jennifer Aniston have publicly credited the regime for their ability to stay trim. But it\u2019s much more than just not eating for a while and then starting again. There\u2019s some finesse required to do it in a healthy, effective way. Don\u2019t worry, our tips from experts will point you down the right path.<\/p>\n

If you haven\u2019t tried intermittent fasting yet, you may be asking yourself if you should be doing it. The good news is that you\u2019re already on your way when you really think about it. From the time you head to bed to the moment you wake up and grab breakfast, you\u2019ve fasted. Now, it\u2019s just a question of fine-tuning how long you should fast and when you should eat to maximize the benefits.<\/p>\n

Why should you consider intermittent fasting?<\/h2>\n

First off, let\u2019s consider what intermittent fasting can do for you. Some studies suggest that the practice may strengthen your immune system while reducing your risk of heart disease, Alzheimer\u2019s and Type 2 Diabetes. It could also improve mental health. Fasting is also reported to help boost the body\u2019s ability to repair cells during periods of sleep, especially on an empty stomach. The thinking is this: If your body isn\u2019t focused on digestion, it can focus on fixing cellular damage. That\u2019s what has inspired some devotees to stop eating anywhere from two to four hours before bedtime, explains Alysa Boan, a New Jersey-based certified personal trainer. \u201cOne of the benefits of intermittent fasting is the flexibility to set your fasting\/feeding hours to work for your schedule,\u201d she adds.\u00a0Another added bonus is that you\u2019ll get deeper sleep when your belly isn\u2019t still full from dinner or those late-night, TV-watching snacks.<\/p>\n

Speaking of sleep, intermittent fasting may help you sleep better at night and strengthen your circadian system<\/a>, which rules your wake and sleep cycle as well as other bodily systems. Along with various types of light, your sleep-wake rhythms are also regulated by food intake. \u201cAdjusting your meals to certain timing can help you improve sleep quality,\u201d notes Alex Savy, a certified sleep coach at SleepingOcean.com. \u201cFirst, our brain loves patterns, so\u00a0by creating an eating pattern you\u2019ll reduce the stress impact and anxiety \u2013 a common cause of sleep problems. Second, if you reduce the eating window to eight hours, you\u2019ll have 16 hours (including sleep) that will allow your body to heal and repair more effectively, which can also improve your shut-eye.\u201d<\/p>\n

\"TipsIf weight loss<\/a> is high up on your wish list, you\u2019re in luck. Intermittent fasting is thought to curb cravings by slowing metabolism. It also forces the body to burn stored fat for the fuel it needs. For some, restricting the hours when you can eat is an easier way to cut total calorie intake than measuring, weighing and calorie counting.<\/p>\n

As Dr. Monique Tello wrote in the Harvard Health Blog<\/a>, \u201cStudies in humans, almost across the board, have shown that IF is safe and incredibly effective.\u201d She also says it is just as effective as other diet types, making intermittent fasting a viable option for those looking for alternatives.<\/p>\n

How to intermittent fast wisely<\/h2>\n

Some people find that a good first step to ease into intermittent fasting is delaying breakfast by an hour or two, or skipping it altogether and having your first meal of the day at lunchtime. You can also tweak your breakfast by choosing low carb and sugar-free options. Think veggie omelet, peanut butter with apple slices, and yogurt and fruit smoothies. Erik Levi, a functional nutritional therapy practitioner with HolisticNootropics.com, suggests that intermittent fasters should pay attention to getting adequate levels of good quality fat, avoid sugar and grains, and take supplements like Magnesium<\/a> and Vitamin C. Don\u2019t skimp on fluids. You\u2019ll want to drink plenty of water (at least six to eight 8-ounce glasses a day) to avoid dehydration.<\/p>\n

\"BenefitsThere isn\u2019t one single way to fast. Nutritionist Lisa Richards, author of The Candida Diet, says that intermittent fasting has become increasingly popular over the last couple of years for its weight loss and heart health benefits because it has the efficacy and some science to back it up. \u201cThere are three primary types of intermittent fasting: the\u00a05:2 diet, the 16\/8 method; and the eat-stop-eat method. The 5:2 approach allows the\u00a0dieter\u00a0to take in only 500 to 600 calories per day for two non-consecutive days and eat a regular diet for the other five days.\u00a0The 16\/8 approach requires the dieter to skip breakfast, restrict their calorie intake to 8 consecutive hours only, and fasting for 16 hours.\u00a0Eat-stop-eat is fasting in the traditional sense where the dieter goes without food for 24 hours.\u201d<\/p>\n

Choosing the right fasting method depends on your lifestyle, schedule and eating preferences. It\u2019s also important to note that fasting isn\u2019t right for everyone, especially pregnant women, children, those with compromised immune systems or those with low blood sugar levels (hypoglycemia).<\/p>\n

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As with any change to your health routine, talk to your doctor first before attempting intermittent fasting.<\/strong><\/em><\/p>\n

Rest well & wake up ready to go!<\/h2>\n

Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n