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Intermittent Fasting: Tips by a Registered Dietitian

Intermittent fasting grew popularity in the last decade. Everybody is talking about it, and as a result of this, it's now considered another FAD DIET. However, there is nothing new about IF. Fasting is one of the most ancient practices. It's ancient because it has been practiced throughout all human history.

Additionally, instead of proving unreasonable results, there is enough science to back up many of the benefits found when following IF.

So, I do understand if you want to start implementing IF in your life. If that's the case, here are my 6 tips/suggestions. 1: Visit your doctor or registered dietitian to help you with the transition: I know some people won't have access to a doctor or dietitian, which is also an expert in intermittent fasting, but if you do take advantage of them. There is a lot of information online, and it's hard to know what to do. If you have a condition such as diabetes or if you are taking medication, you should get the okay from your doctor first before jumping into it. 2: Start slowly: Start reducing your eating window gradually. Some people experience some symptoms at the beginning, and many times those symptoms are due to starting too fast. My recommendation is, to begin with 12:12, and increase your fasting window by 1 hour each week. If you feel like you can do more without experiencing any symptoms, then listen to your body. 3: Drink plenty of water: Dehydration is a common symptom of intermittent fasting, and it's due because we usually do not drink enough water in the day. We get the majority of our water requirements from the food we eat. When reducing our eating window, then we are not getting enough water. We need water to keep our body functioning, so aim to drink at least 2 liters of water per day. 4: Stay busy: If you are sitting at home all day, it's hard to resist the temptation of eating. Find activities to keep yourself busy. 5: Reduce your consumption of processed food and sugar: A diet high in processed foods and sugar makes following intermittent fasting more difficult. On the contrary, a diet high in healthy fats and moderate protein helps to reduce hunger, and it increases the effectiveness of weight loss and diabetes reversal. 6: Give yourself at least one month: It takes time for you to experience the results from intermittent fasting, mainly if you are used to eating all the time and following a diet high in processed food. Give yourself at least one month to see if intermittent fasting is a good fit for you. If you are already doing intermittent fasting, let me know what other suggestions do you have for someone just starting with fasting.

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