Is Intermittent Fasting Right for Me?
Losing weight is tough. That’s it, that’s the whole story. It’s a tough endeavor to take on and it’s difficult to stay on track. People have a hard time maintaining motivation and momentum. In our country and our culture, we have an abundance of unhealthy foods at our disposal and constant ads barraging us with deals to get it cheaply and quickly. We have a dependence on sugary and salty foods that are high in carbs and unhealthy fats that drive up calories and pack on the pounds.
At Reflections Health Spa, we take overall health and wellness seriously, that’s why we have custom weight loss plans, diets, and fitness regimens for everyone who comes in. There is no one-size-fits-all approach to weight loss, weight gain, weight maintenance, or improved physique. It takes a lot of knowledge, experience, and individual catering to your body’s needs to achieve your goals. However, there are popular options that we can use as a template to guide you on your way to weight loss and sculpting the healthier version of you that you’ve dreamed of.
One of our most popular options available is using intermittent fasting (IF) as a guide to eating better day to day. Just like the name says, each day, there will be periods of time where you fast, or refrain from eating, in an effort to curb hunger pangs as time goes on, to keep your metabolism working, and actually kicks your hormones into high gear to help you lose weight. Don’t think of intermittent fasting as a meal plan that tells you what you can and cannot eat, but rather when you should and shouldn’t eat.
There are a few flavors of intermittent fasting, but the general idea is that there will be long periods of time when you don’t eat, and shorter windows of time when you do; rather than eating the normal 3 meals a day (breakfast, lunch, dinner, and some snacks here and there) you may only have one, or two at most. During your fasting periods, you’ll likely be encouraged to drink coffee (without milk, sugar, or any other additions), tea, and water, as these are all nearly-zero to outright zero calorie foods.
Which version is right for me?
Well, it truly depends on a number of factors including your age, height, weight, typical eating habits, and more. Let’s take a look at some options for intermittent fasting
5:2 — In this version of the meal plan, you eat normally 5 days out of the week, but for 2 non-consecutive days (say, for example, Monday and Thursday), you only eat between 500-600 calories.
16:8 — Simply put, you do not eat for 16 hours and limit eating to an 8-hour period. In most cases, you’d want to skip breakfast, have a late lunch, some healthy snacks filled with protein and/or healthy fats, and a later dinner so that you make it through the night and the next morning until your allotted eating window.
24-hour break — After consulting with one of our experts, it may be most beneficial for you to follow this version of IF where you do not eat for 24 hours (for example, from 8am on Tuesday until 8am Wednesday); this one can be difficult to follow as that can be too long a time period for people to hold off from eating.
Losing weight is no easy feat and it’s very easy to fall off the wagon and binge eat. With the intermittent fasting methods we listed above, you minimize the chances of bingeing since you don’t deny yourself any foods and can eat fairly regularly during your eating windows. Granted, you can’t fill the 8 hours with nothing but doughnuts, pizza, and sweets, but you can have these foods in moderation – that’s the name of the game. Contact us today to learn more about IF and if it’s the right diet plan for you.