Balanced Menus Are Still Important on Feasting Days

If you are searching for effective ways to shed unwanted pounds, intermittent fasting has become a popular eating pattern where an individual cycles between periods of feasting and fasting. Although early humans were very adept at going long periods without eating, intermittent fasting is not for everyone. People with eating disorders, Type 1 diabetes, pregnant women and lactating women should talk to their doctor before altering their routine. To skip food intake a few days each week, you need to follow a balanced menu plan that is eaten in moderation on your feasting days.

• Missing Meals - Typically, the weight loss or weight management benefits of missing meals are compelling enough for someone to try restricted eating when they are not that hungry anyway.
• The Warrior Fast- Popularized by fitness expert Ori Hofmekler, the Warrior Diet involves eating small amounts of raw fruits and vegetables each day and one huge nighttime meal.
• The Crescendo Method - Feasting and fasting are completed on non-consecutive days of the week and involves 12 to 16 hours of fasting on rest days as opposed to training days. The Crescendo Method is a popular choice with women.
• Full Day Fasting - One of the more extreme methods of fasting, periodic fasts can last for several days. Dietary intake is limited calorie-free or low-calorie fluids to force the body into full fasting mode instead of alternating between fasting and feeding.

A successful fasting protocol is one that fits your schedule and is sustainable over the long haul. However, it is still important to listen to your body when you are restricting food consumption. You can help suppress hunger during intermittent fasting by eating lean proteins and high-fiber foods such as nuts, beans, fruits and vegetables. In addition to burning stored fat, intermittent fasting boosts the repair process where cells dispose of damaged proteins and replace them with new ones. Since fasting keeps cells young and functioning at peak condition, it also may be an effective tool for anti-aging strategies.

*NOTE: Due to a difference in hormonal makeup, women have special considerations when fasting. Intermittent fasting is not a good idea for women under 18 years of age, those with a lean body profile, or those with medical conditions, such as hypothyroidism or a history of eating disorders. Ask your physician about an appropriate fasting protocol for you.