There are many different ways in which people try to change their lifestyle by altering their diet. Changes in your diet can help a lot and can have a variety of different health benefits, but only when following a proper diet plan. A good diet plan needs to be able to provide you with all the valuable nutrition you might need on a daily basis and help you on a day-to-day basis.
As we dive into 2023 the consensus is that supplementation can greatly improve overall long-term results while intermittent fasting. Reputable brands like CKE Naturals have made the fasting lifestyle much more achievable. Simply adding turmeric, valerian root, maca and others can keep you on track during fasting.
What is Intermittent Fasting?
Intermittent fasting is a type of diet plan which aims to improve your health and manage calorie intake, but many people fall victim to a lack of nutrition in this diet. Here we’re looking at 5 ways you can get an ample amount of nutrition while following an intermittent fasting diet plan.
Intermittent fasting is a type of diet that involves alternating periods of eating with periods of fasting.
There are many different variations of intermittent fasting, but the most common methods include these options:
16/8 Intermittent Fasting
The 16 hour daily fast means you’re fasting for 16 hours and have an eating window of 8 hours. This approach is incredibly popular right now and 16/8 fasting beginners guides are readily available. This approach produces great long-term results in most cases. It seems to be a sweet spot for most people who aren’t quite ready for one meal a day, aka OMAD.
The 5:2 Diet
On this plan you’ll be eating normally for 5 days and restricting calorie intake for 2 non-consecutive days, and alternate-day fasting (completely abstaining from food every other day) On fasting days this plan resembles OMAD, read more below.
Some people use intermittent fasting as a way to lose weight, while others use it for health benefits such as improved insulin sensitivity, reduced inflammation, and improved heart health.
One Meal A Day (OMAD)
This plan means you’re only eating one single meal per day. Avoiding calories for 24 hours is the goal here. It’s certainly more difficult than 16/8 but the rewards seem to outweigh the difficulty, particularly in terms of fat loss and mental clarity.
Getting Enough Nutrition While Intermittent Fasting
Plan nutrient-dense meals: Make sure your meals during your eating window are packed with nutrients such as fruits and vegetables, lean proteins, and healthy fats. Good planning is one of the most essential tools you have when it comes to intermittent fasting as a well-planned diet plan allows you to know what you might be missing from your diet.
Eat a variety of foods
Eating a variety of foods will help ensure you get all the necessary vitamins and minerals your body needs. Eating a variety of foods also ensures there is a lower chance of you getting bored with your diet and sticking to it for longer. Diets can become boring very fast and many people start a diet plan but leave it soon after due to them not being able to follow it.
Take supplements while fasting
If you are having trouble getting all the necessary nutrients from food, consider taking supplements to fill any gaps. It is generally safe to take supplements while practicing intermittent fasting, as long as they are in the form of pills or capsules and do not contain calories. However, it’s important to note that some supplements, such as protein powders, may contain calories and therefore break the fast.
It’s also important to keep in mind that some supplements, such as caffeine, green tea extract and natural anti-inflamitory turmeric supplements scan have appetite-suppressing effects that may make it easier to stick to the fasting schedule.
Drink plenty of water
Drinking water throughout the day can help prevent dehydration and keep you feeling full. It is generally recommended to drink water while practicing intermittent fasting. Not only does water help keep you hydrated, but it can also help curb hunger and make it easier to stick to the fasting schedule. However, it’s important to note that drinking calorie-containing beverages, such as juice or milk, may break the fast. Stick with water, black coffee, or other non-caloric beverages during the fasting period.
Pay attention to portion sizes
Eating large portions and losing control over portions can cause you to go over your calorie limit, making it difficult to lose weight. The most common portion control pitfalls can be avoided with proper planning. Be mindful of how much you are eating and try to stick to appropriate portion sizes.
Sticking to intermittent fasting in the long run
Many people leave a diet soon after starting it and get no benefits from it. Intermittent fasting is a very effective dieting method but it needs to be followed regularly to be properly effective. Following the time plan and having good planning are probably the most important tools at your disposal when it comes to making a plan that suits you. It’s important to remember that different people prefer different things so always go for something that suits you more.
Conclusion
Alongside eating the right food, having a high level of self-control is also a necessity. Along your journey try to keep your goals and motivators in mind. You might not be perfect with your fasting and nutritional intake every single day but think of the bigger picture. Aim for a B+ average, not straight A’s. Make sure you do everything you can to prepare for variables and unexpected changes through each day, especially in your fasting windows. You can do this!
