When you fast intermittently, you eat within a shortened time window—usually hours. Why do people fast? Some people think of intermittent fasting for weight loss. But when you restrict your eating window, you naturally give your body a break from digestion. That translates to a few key intermittent fasting benefits:. Your pancreas has to work overtime, and any extra glucose gets stored as body fat. Over time, those factors can increase your risk of weight gain, insulin resistance and diseases like diabetes and cancer.
Intermittent fasting gives your body time to reset. When you take a break between meals, your glucose levels remain stable, your insulin levels drop and your body has a chance to clean up shop—all of which can support major benefits like weight management and longevity.
Ready to get started? You can follow the same eating pattern every day, or you can fast just a few times a week. You can even customize the amount of time you spend between meals—which is good news if you only occasionally want to follow a fasting schedule. The biggest takeaway here is that there is no one-size-fits-all approach to intermittent fasting.
Eat a full meal around 8 a. The good news: This is still a hour fast. The best news: You can change your fasting schedule to suit your needs and still have breakfast. That means that during a fast, you want to stay as close to zero calories as possible.
In fact, the caffeine can help suppress your appetite and perk you up in the morning, obviously. But if you want to maximize the benefits of autophagy, stay as close to zero calories as possible during your fasting window.
The quality fats keep you full and energized, and the MCT oil kickstarts ketone production to help you stay in ketosis. You might start your fast with strictly water to promote autophagy, then have a small cup of Bulletproof Coffee in the afternoon to get through the midday slump and burn fat for energy. Experiment to find what works for you. Keep it going by eating low-carb, high-fat foods when you break your fast. People report having fewer cravings and reduced appetite on keto, so it pairs well with an intermittent fasting diet.
During your eating window, try snacking on keto-friendly foods to up your calories without the sugar crash—we like hardboiled eggs, avocado or Bulletproof Collagen Protein Bars. And depending on the style of fasting you follow, you might only eat once or twice a day.
In the short-term, cutting excess calories from your diet may help you stay at a healthy weight. Check labels for sugar. Green pepper- 2. Spread with cream cheese, cottage cheese or nut butter. Celery, cucumber, bell pepper sticks and cherry tomatoes Avocado — 1 medium g contains 4.
Slice, sprinkle with sea salt and drizzle with extra virgin olive oil. Cherry tomatoes 6oz g contains 4. Whole dill pickles — 5 pickles or g contains 5g net carbs. Pickles vary greatly so check nutrition labels, especially for added sugars. Low-Carb bars — Perfect Keto Bars are great occasionally, with only g of net carbs per bar.
Do you eat bacon and peanut butter together? Let us know in the comments so we can add to this list and vote for your favorites below! This post contains affiliate links which means I may receive a small commission if you purchase some items.
Ordering through my site will not change the price you pay. Print or download to your phone for easy access! You'll also receive FREE minute keto recipes, inspiration and our latest posts straight to your inbox…. I'm Abbie. At Appetite For Energy, we share dozens of incredibly flavorful Low-Carb and Keto recipes that you won't believe take only 30 minutes or less to prepare. If you are looking for meal plans and ideas for your low-carb or ketogenic diet lifestyle we have you covered.
Appetize for Energy but don't sacrifice taste, we'll show you how! Great ideas! I love these snack ideas! Sara, you can get a pdf the list to print out without ads and pictures by signing up using one of the sign up boxes within this post. Your email address will not be published.
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