Intermittent fasting is becoming a very popular trend. When done right, it can be a very effective way of living. At Healing Hands Chiropractic we understand how important it is to be healthy and the tasks to be taken can be confusing. Finding a schedule that works for you and your daily routine will result in better results.
When you find the best schedule for you then you are more likely to stick with it and not quit. There are a few different ways to do intermittent fasting, such as 24 hours on and 24 hours off, 16/8 or a variation of different hours, or even 5 days normal and 2 days fasting. Whether you are doing this for health reasons or for weight loss, finding what works for you is most important.
Intermittent Fasting For Weight Loss
When you are counting calories and eating 3 meals a day and snacks, it can be hard to stay within your calorie count. If you start fasting you can lessen the number of meals you are eating in a day. You still have to be careful and stay within your calorie count when you eat your one or two meals a day. Gorging on those meals won’t solve any issues, but if you still eat healthy and conscious it can definitely make some progress.
How Long Does It Take For Intermittent Fasting To Work
Just like any other diet or workout program that you get involved in, it takes time. When you start to eat healthily and restrict calories and /or carbs, it isn’t going to do miracles overnight. Many types of research show that it is ideal to fast 10-16 hours a day for optimum results. This will help your body to start turning fat into energy, which will help speed up the weight loss process.
Side Effects That Can Occur
When you are new to the intermittent fasting lifestyle, it can be hard for some people to adjust. When you are used to eating 3 meals a day at the normal breakfast, lunch, and dinner times then it will take some time to train your body. You are not doing any harm to your body by living like this, you just have to adjust. It is important to stay hydrated. Some side effect you may experience are:
This will pass when you get used to the new schedule. Your body is conditioned to eating at least 3 times a day not including any snacks you would fit in. Use all the willpower you have in the beginning of your fasting journey and drink plenty of water when you feel hungry.
Your brain is going to be playing mind games on you. It is inevitable that if you tell yourself that you can not have something, you are only going to want that one thing. It is a mind over matter situation that you are going to have to overcome.
Until your body regulates to the new schedule you have designed for yourself, you may find that you are having headaches. A good idea to keep from having them too frequently is to make sure you keep yourself hydrated. Finding zero sugar ways to keep your electrolytes up will help also.
- Low Energy at First
In the beginning, you will want to make sure you are getting a good 6-8 hours of sleep at night or more if you can. You are naturally going to feel more fatigued because your body isn’t constantly being fed with fuel to keep you going. Your body will start to learn your new schedule and things will even out.
- Irritability from hunger and fatigue
Staying out of the areas in your life that you know will cause you to stress or be aggravated would be very helpful for you in the beginning of fasting. When you are tired, hungry, not feeling your best, and only thinking about food you can have some mood swings. Trying to keep yourself around positive situations until your body gets used to the new schedule will help you to not feel so irritable.
- Heartburn, Bloating, and Constipation
The heartburn that you can experience during fasting isn’t induced by the food that you consume, but rather from not consuming food. The acids in your stomach get absorbed by the food you’re eating to help digestion, and if you are fasting it can cause heartburn. As far as constipation goes, drinking plenty of water can help keep things moving.
- Feeling Cold
While feeling cold is sometimes an uncomfortable feeling, a way to make you feel better about it is that it means your blood is flowing better. When the blood flow is circulating better it means that the fat is being moved around. This creates a better scenario for the fat to be used as energy.
- Overeating (During eating windows)
Having a set menu that you are going to eat during your eating windows is important. Sometimes when you are intermittent fasting you will overeat because you are so hungry by the time you have your meal. This will change as your body adjusts, but when you are starting out it can be hard.
- Frequent Bathroom Trips
During intermittent fasting, a key to staying on track and not getting dehydrated is to drink plenty of water. Sometimes hunger pains can be mistaken as being thirsty. When you think you are hungry and want a snack, try drinking a bottle of water. It may take care of the situation. Increasing your water intake obviously will result in using the bathroom more.
Let Healing Hands Chiropractic Help You
Dr. Dee at Healing Hands Chiropractic is passionate about helping people live a healthy and productive lifestyle. Beginning a new journey or weight loss or just making health-conscious decisions can be overwhelming. We would love to sit down with you and help you make a plan and allow you to ask any questions you have. Call us today and make an appointment to begin your new healthy lifestyle.