What you should eat when you do intermittent fasting? and to take care of your health and reduce the feeling of hunger
- Intermittent fasting doesn’t eliminate food groups. But it’s important to follow a healthy diet if you decide to try this popular weight loss plan.
- A good food guide to follow during intermittent fasting is what is establish by the Mediterranean diet.
If your goal this year is to get healthier or lose weight , you may have considered trying intermittent fasting , an eating plan that involves alternating periods of fasting and eating.
Although there are technically no restrictions on what you can eat in connection with intermittent fasting, some foods are better than others in terms of optimizing your health and minimizing the battle against hunger.
Working Intermittent Fasting and what to Eat
To consider intermittent fasting, the cessation period must trigger a change in your body in which the stored energy in your liver, i.e. glucose, is depleted, leading to the use of stored fat pantries
When this happens, the fat molecules will release into the blood and enter the liver where cells break them down into ketones . This state is called ketosis, and researchers say it can be beneficial for both body and brain health.
The liver can store a maximum of about 600 to 700 calories in glucose, Mattson tells Insider . During normal daily activities, these glucose stores are generally depleted within 10 to 12 hours without eating , and more slowly during sleep. Each time somebody eats, the liver’s glucose stores are recharged.
Therefore, avoiding carbohydrates, especially add and refine sugars, is recommends during the time in which you eat again, advises Monique Tello , a doctor at Massachusetts General Hospital and a professor at Harvard Medical School.
Meals and Plus
A meal rich in refine sugars and grains (like a Frappuccino and a bagel) is quickly broken down into sugar and doesn’t keep you feeling full for very long.
Plus, it will cause your blood sugar and insulin levels to rise faster than if you ate something high in fiber and whole grains like fresh fruit with a bowl of oatmeal — old-fashion, not instant oatmeal.
“Try not to stress over the sugar contains in a piece of natural product, eat natural product, it’s truly load with fiber and cell reinforcements. “Considering everything, worry about the sugar found in juices, soda pop pops, charged rewards, warm things, as well as various [flavored] yogurts or prizes .”
Eating High- Fiber
Eating high- fiber foods during the time you can eat while fasting will also keep you full longer because your body will digest them more slowly. High-fiber products include nuts, legumes, fruits and vegetables, and some high-protein foods , including meat.
The optimal calorie intake and meal plan needs to lose weight. It will depend on a person’s activity level and body mass index.
Eating protein with every meal is another good strategy. As foods rich in these macronutrients. Such as chicken, fish, eggs, and legumes, also help curb hunger.
A large meal to meet your needs should include about half a plate of vegetables. It’s between 110 grams and 170 grams of protein.
A serving of starchy vegetables or whole grain carbohydrates (about ½ to a cup). And also, some healthy fats , such as nuts, seeds, or avocado.
This gives you an idea of how to eat to feel full when intermittent fasting. But the amounts of each of these foods can vary, depending on your body and your goals.
Why you should follow a healthy diet if you do Intermittent Fasting
If you’re trying intermittent fasting for weight loss. It’s important to eat right to keep your insulin levels stable and avoid spikes.
Insulin is a chemical delivers in the pancreas that brings down glucose by moving it into our cells. Where it tends to utilizes for fuel or put away as muscle to fat ratio.
Research shows that a more significant level of insulin keeps fat from will separate for energy. And if you’re not in good shape or very active. So, much of that extra sugar will end up in your liver. Where it can lead to ailments like fatty liver and weight gain.
Getting Enough Nutrients
It’s also important to get enough nutrients. Which can help you sleep better, regulate your mood, and ward off potential illness. In fact, if you’re looking for a meal plan to follow while intermittent fasting. So, recent studies support following a Mediterranean diet for better overall health.
The Mediterranean diet encourages the consumption of fruits, vegetables, whole grain breads and cereals, legumes, nuts, seeds. And also, moderate amounts of fish, chicken, eggs and dairy, and red meat once a week or less.
These foods provide antioxidants and anti-inflammatory substances that help keep you healthy. Hence, making them a good dietary guide while intermittent fasting.