Intermittent fasting has been gaining popularity over the last few years, and for good reason. When done correctly, it’s been proven to provide several benefits like boosting overall health, releasing stubborn fat, and even helping you feel more vibrant.
If you’ve been considering giving intermittent fasting a try, then you’ll want to make sure you go into it with a plan. There are several variations you can try to find the one that feels right for you. Finding the sweet spot between healthy eating and fasting is key, as well as knowing how to properly break your fast.
What Is Intermittent Fasting
First off, intermittent fasting is not about starving yourself or being overly restrictive. Eating too few calories in a day can lead to nutrient deficiency, reduced metabolism, and other health issues that actually make it harder to lose weight.
Intermittent fasting is a way to take control of your eating habits while also giving your digestive system a break so that your body can focus its energy on other aspects of health. It’s all about timing your meals. Instead of eating three square meals a day, you limit your eating to a certain window of time.
So, before we get into the “how” of intermittent fasting, let’s take a quick look at some of the benefits.
Intermittent Fasting Benefits
Helps Shed Unwanted Pounds
Intermittent fasting can help you lose that extra weight by burning stored fat for energy. Here’s why. Intermittent fasting reduces insulin spikes and gives your body's blood sugar regulation a break. This is important, because during a fast your body uses all the sugar you’ve stored and burns your fat instead. That’s called metabolic switching! Additionally, intermittent fasting has been shown to increase metabolism, which can further aid in weight loss.
Helps Fight Oxidative Stress
Oxidative stress is caused by a number of things, from normal metabolic functions in the body to poor diet and exposure to pollution. And if the free radicals caused by oxidative stress build up in the body, it can lead to premature aging and other common health issues. Several studies have shown that intermittent fasting can help your body build resistance to oxidative stress.
Improves Longevity
In a number of different animal studies, intermittent fasting has been shown to increase lifespan. And while more research needs to be conducted with humans, there is evidence that the other known benefits of intermittent fasting could lead to improved longevity.
Helps Tighten Loose Skin
When you fast, your body goes into something called autophagy, which is like a spring cleaning for your cells. This helps keep your cells healthy and functioning well. And it can also help keep your skin tight as you lose weight.
How to Get Started with Intermittent Fasting
There are several different approaches when it comes to intermittent fasting. But whether you are taking short breaks between meals or going for a longer stretch, there are some guidelines you’ll need to follow. Take a look at the fasting schedules below to see which might fit your lifestyle best.
The Overnight Fast
This is a good option for those new to intermittent fasting. All you need to do is stop eating after dinner, say around 7 pm. Then, fast for the next 12 hours. Your fast breaks at 7am the next morning with a healthy breakfast. It may sound too simple but many of us snack late into the evening. This means our digestive systems are still working when we go to bed, which is when our body’s should be focused on clean-up and restoration. This method gives your digestive system a break while you get your sleep. Overnight fasting is easy, simple, and perfect for anyone who's just starting out.
16:8 Method
With this method you get to eat for eight hours a day and then fast for the remaining 16. For instance, you could skip breakfast and start your eating period at noon. Then, you would have your final meal by 8 pm. After that, it's time to give your body a break and fast for the next 16 hours. The 16:8 fasting schedule is the most popular form of intermittent fasting because it's customizable to your schedule and needs.
The Extended Fast
Extended fasting is when you don't eat any food for one or two days in a row. It's a more intense way to fast, but it can be good for your health because it gives your digestive system a much-needed break. However, if you're new to fasting, it's probably not the best idea to start with this method right away. It’s better to work your way up to this.
The right way to break your fast
There’s a right way and a wrong way to break your fast. Instead of ending your fast by eating a large, heavy meal, it’s better to ease out of your fast gently. The key is not to overwhelm your digestive system. That means breaking your fast with foods and drinks that are full of nutrients and easy to digest. Foods that are rich in antioxidants and electrolytes that support your cells and keep you feeling energized.
One convenient and delicious way to break a fast is with a warm mug of Cacao Bliss. This tasty elixir floods your body with powerful superfoods and can help give you a boost in natural energy. Plus, it can help curb pesky cravings that might crop up when you’re just starting out with intermittent fasting.
Cacao Bliss is packed with all sorts of ingredients that support your overall health. We’re talking…
- Turmeric for joint health and immunity*
- MCT oil for brain power and weight loss*
- Lucuma for cell protection and blood sugar support*
- Himalayan salt for balancing your pH levels*
And, not only is Cacao Bliss the perfect way to nourish your body after a fast, it's also a super healthy snack to have on hand anytime you're craving something sweet.
So, if you're looking to take your fasting game to the next level and satisfy your chocolate cravings at the same time, give Cacao Bliss a try. Your taste buds and your body will thank you!
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.