So, have you gotten into this yet? intermittent fasting or are you just starting to venture out? I confess that, at first, I was super skeptical about it.
I always heard that “not eating for so long is absurd, your body will get sick” – and I believed it.
But after a journey of experimentation, learning and, of course, adaptation, I can tell you: it’s worth it if you know how to maximize the results. And that’s what we’re going to talk about today.
The Big Fasting Lie: It's Not About Eating Less, It's About Eating Right
First of all, I want to tell you a secret: It's not about eating less, it's about eating the right way. I know, it sounds confusing, but let me explain.
Many people fall into the trap of thinking that if you fast, you will have to eat less. This is not the case. The truth is that intermittent fasting teaches you to respect your natural rhythms of your body.
And I'm speaking from experience: after I learned this, my weight loss and health results improved a lot.
When you respect periods of hunger and satiety, the quality of the food you eat improves and, consequently, your body responds much more efficiently.
However, there are of course some tips that can help you make the most of this process. Let’s go!
1. Choose the Eating Window That Works for You
I know, everyone talks about the 16 hours of fasting and 8 hours of eating (the famous 16/8 window). But let me tell you: this is not a rule, okay?
What works for one person may not work for another. I started with a 12-hour fasting and 12-hour eating window. And it worked perfectly for me.
The important thing here is that you adapt to your body. Adjust as you feel comfortable.
So how do you know when your eating window is best for you? It’s simple: notice the times of day when you have the most energy and when you feel like your hunger is under control.
For example, I like to fast until lunch, but some people prefer to start fasting after breakfast. There is no right or wrong, the secret is adjustment.
2. Hydrate While Fasting – But Not With Just Anything!
This was a valuable lesson for me. I always thought I could go through the day without drinking water, just with coffee. I was wrong. Hydration is essential, especially when you are fasting.
It is not enough to just drink a glass of water and think that everything is fine. I learned to drink a lot of water and also to consume Green Tea, ginger tea and lemon water. This helped control hunger, as well as giving me an energy boost.
And here's a trick I use: if you feel a little headache or tired while fasting, it could be that your body is dehydrated.
So next time, try drinking more fluids and see how your body reacts. Oh, and black coffee is also allowed – as long as you don’t overdo it.
3. Eat Nutrient-Rich Foods, Not Empty Calories
I always say: there's no point in fasting if, when you eat, you eat junk food. In the beginning, I was tempted to think that since I was fasting, I could eat anything during my eating window.
And you know what happened? I wasn’t seeing the results I expected. So I decided to invest in food. nutritious. I opted for meals with lean proteins, fresh vegetables and healthy fats, such as avocado and olive oil.
When I started investing in foods that truly nourish my body and help with recovery, the results were quick.
I felt more energetic, less bloated and, of course, the weight loss happened naturally.
4. Physical Exercise: Do It at the Right Time to Enhance Your Fast
And this tip is gold! I know you’re wondering, “But should I exercise while fasting?”
And I'll tell you that, depending on how your body is adapted, Yes, workouts while fasting can be amazing.
I personally do strength and cardio workouts in a fasted state and honestly, the results are better. When you train in a fasted state, your body starts to utilize the fat reserves as a source of energy.
Of course, if you are not used to it, you can start with lighter exercises until you feel your body responding well.
And don't worry, the famous myth that you will lose muscle by training on an empty stomach It's not true, if you know what you are doing.
5. Listen to Your Body: Fasting Is Not for Everyone
I’m not going to lie: intermittent fasting isn’t for everyone. Sometimes your body just doesn’t adapt, and that’s okay.
The most important thing is you listen to what your body is telling you. If fasting causes you more stress than benefits, it may be time to change your focus.
I've had days where the fast wasn't going well, and I simply took a break, then came back with a different mindset. The important thing is don't be too hard on yourself.
6. Sleep Well: Rest is Essential for Results
This tip is perhaps the most underrated of all. For a long time, I thought fasting was just about eating and exercising.
But actually, sleep plays a role fundamental in the weight loss process and in increasing energy.
When you sleep well, your body recovers its energy and regulates hormonal functions, which facilitates the fat burning process.
I noticed that when I was getting enough sleep, my intermittent fasting results were much better.
7. Be Consistent: The Key to Lasting Results
And last but not least: consistency is key. I know it's tempting to want quick results, but intermittent fasting is a medium to long-term journey.
Don't expect miracles in a week or a month. Take it slow, establish a sustainable routine and, over time, the results will appear naturally.
Intermittent Fasting: The Complete Guide for Those Who Want to Do It Right
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The Intermittent Fasting Journey is Personal
In the end, the intermittent fasting can be a powerful tool if you learn to customize it to your body and routine.
I have tried different approaches and over time I have discovered what works for me. What I want you to understand is that there is no magic formula, but there is a path that, if you follow it with patience and discipline, will bring you great results.
So, let's start or improve your journey? Remember that the most important thing is listen to your body and be consistent.
When you learn how to do this, the results will come without you having to force yourself to follow absurd rules.
And if you have any questions or want to talk about this experience, just call me. I'm here to help with whatever you need!
Good luck, and may your fast be easy! 😎
