With the rate at which intermittent fasting is gaining ground and becoming a thing both in the world of the celebrities and in the world of everyone who wants the best for their health. More and more people are beginning to adopt intermittent fasting as their ways of life now because of much wining evidence released by scientists. Its most recent benefits including weight loss and anti-ageing results became popularized by fitness experts. Hence, intermittent fasting begins to beg a lot of questions on adherence and doing it right, especially what to eat and what not to eat. I will take my time in sharing with you what scientists and Registered Dieticians suggested, maybe you have been doing it the wrong way or have been on the right path after all, but no knowledge is lost right?
Let’s Customized Complete Intermittent Guide That Will Meet Your Specific Need
How about we first take a look at the basics of intermittent fasting looking at its practicability based on its big health benefits? It is postulated by Scientists that reduced calorie intake as a result of shortened feeding time frame is related to increased insulin sensitivity and weight loss, which is the basis for the anti-ageing effects gotten from intermittent fasting. In essence, you only eat less when you do not have much time to eat during the day, which also makes intermittent fasting quite easier even though you must determine if your lifestyle is a fit. You most probably wont get the perfect body figure if you eat just about anything that comes your way even if you are on intermittent fasting, well, since intermittent fasting is supposed to help you watch what you eat per time, wont you be floating its rules of efficiency if you swallow hamburgers every now and then?
According to Dieticians, eating junk food while on intermittent fasting will only put your normal biological function at risk against eating food rich in fiber including vegetables and fruits supply your body with more antioxidants and contribute to your lifespan as a result of their metabolic effects.
Intermittent fasting requires a conscious effort on your part because you really have to watch both what you eat and the time you eat them. If you are on a fitness goal and would love to achieve it with intermittent fasting, it is advisable to count your calorie intake if you want to achieve your goals in time. Below is the breakdown of the foods you can avoid eating while intermittent fasting.
Foods To Avoid During Intermittent Fasting
- Processed Foods
There is a popular belief that processed foods most likely contain additives, which do not contribute to a healthy diet that people do not want to consume while on intermittent fasting. In this case for certain additives like sugar and salt, less is better than more and most processed foods have these additives in surplus in them. We should try to take into cognisance the loss of fiber and nutrients that mostly affect processed foods…both of which are greatly needed while we are on intermittent fasting.
- Refined Sweeteners
You should be careful of consuming your tea or coffee with refined sweeteners such as sugar, aspartame, saccharin, etc. While taking your herbal tea, it is advisable to take it plain. It was deduced from recent studies that release of insulin can be triggered by zero-calorie sweeteners. Hence, to avoid thwarting your efforts during intermittent fasting, you might want to stay away from sucralose, stevia, etc.
- Trans Fat
These are cheap fats found in refined seeds and vegetable oils like soybean oil, which are often hydrogenated. They are flagged as unhealthy foods for intermittent fast adherents because of their abilities to drive oxidation and inflammation in the body based on their excessive concentration of Omega-6 fatty acids. Aside from the fact that they make losing weight almost an impossible task, they are also known to lead to increased heart disease. As alternatives, you can switch to eating healthy fats like olive oil and coconut oil according to Kris Gunnars of Medical News Today.
- Refined Carbohydrates
These kinds of foods overdrive the fed state, as both insulin and glucose are raised to higher levels than other macronutrients much needed by the body to function well. High glucose is toxic and the body burns extra glucose preferentially to het rid of it. Some of the foods in this category are bread, pasta, flour, etc.
- Unhealthy Snacks
Some of these snacks include flavoured nuts, microwave popcorn, dried fruits, instant ramen, etc. We can take granola bars as an example, they are packaged in attractive boxes that promise good health and even contain hearty grains, the downside is the fact that they contain what you do not want to consume during your fasting window – refined sugars. This makes the bar digest quickly and will end up not satisfying the hunger you planned quenching them with. Another important reason Dieticians and health experts want us to stay away from these snacks is because they contain refined carbohydrates which are no-no for intermittent fasting.
Your body burns glucose in carbohydrates just the same way it burns alcohol taken for the sake of energy boost before other energy calories, therefore, alcohol often counter-mines fat loss.
- Deep Fried Foods
Foods such as samosas, fried dumplings, and pakoras should be avoided during intermittent fasting because of their high content of base and accumulated fats which are unhealthy for the body and their negative effects on the fast.
During intermittent fasting, drinks that contain high level of caffeine like coffee, black tea, and green tea can be problematical. This can be tough for people, especially those just starting out with intermittent fasting as they hope to get chemical boost in all their avoidance of food and sugar, but according to Health and Fitness Yuri Elkaim, caffeine blocks the receptors for adenosine, which are the chemicals responsible for the feeling of sleep in your body. The resulting factor is that the effects of the caffeine soon washes away and your body crashes afterwards, also, according to him, drinking coffee on empty stomach can lead to physical jitters, mood swings, indigestion, mood swings, etc. So, it is best to avoid taking caffeine while on intermittent fasting.
They can be found in surplus in chewing gums, clear broths, bottled and packaged tea, certain vitamins, supplements and medications have them too. You do not even need to fast if you are so sick to the point of taking medication. Registered Dieticians often support the idea of taking vitamins and food supplements while fasting and they are best taken during your feeding window. Note that they also stated that it is not advisable to take no-caloric meals during intermittent fasting, hence the goal is to minimize calories intake and not remove it completely from our meals.
- Processed Meats
According to AtliArnarson, PhD, processed meat is generally considered unhealthy because of its links to cancer, heart disease, in numerous case studies. Processed meat is often preserved by salting, smoking, canning and drying and they include sausages, smoked meat, dried meat, canned meat, corned beef, etc. To avoid developing diseases like high blood pressure, stomach cancer, COPD, that often result from the consumption of processed meat, it is advisable to stay away from them while on intermittent fasting.
Let’s Customized Complete Intermittent Guide That Will Meet Your Specific Need
Do not forget to talk to your registered dietician or doctor before trying out intermittent fasting especially if you are susceptible to falling ill, pregnant or trying to get pregnant or lactating. As much as intermittent fasting has garnered a lot of positive testimonials from people, you should not forget that not everyone would benefit from it.
Hi all, I am a 59 yr old menapausal women with no major health issues. I have been intermittent fasting for a month and a bit., mostly just eating what I want, but also trying to make some healthy choices. Ive been feeling so much better but have not lost any weight. Eating 16/8 seems to fit well with my life style. Is intermittent fasting a healthy choice for some one my age?
Hi, You are doing well Jean and with time you will see more results. Don’t overdo it and don’t be anxious. Maintain your feeding window, rest well and observe how you feel.