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Many of you have been doing intermittent fasting for a while, and some of you have been doing it for shorter periods.
For those with a little (or a lot of) experience, here are a few things to consider doing just for this coming week. See how you feel at the end of the week.
It’s just a simple list. It has brought me down to below 10% body fat and keeping me there for nearly two years.
Fast everyday for 15 to 20 hours. Give your body a chance to metabolize stored fat for energy, instead of using calories from food consumed throughout the day. This fasting period also teaches you to resist against the sensation of hunger, and reminds you that hunger is only temporary.
Eat less processed food. Processed food is typically dense in calories and offers less satiety. It may sharply increase and then blunt blood sugar, potentially triggering hunger. Eat whole, real food instead.
Drink lemon water. When hunger appears, as it naturally does at various levels when going longer between meals, try drinking lemon water. Maybe try coffee, if it’s earlier in the day. You can even just drink water. Just drink any fluid that’s low or void of calories. This often diminishes the sensation of hunger.
Eat with Chopsticks. Find ways to slow the eating process, allowing you to taste the flavors in food and the chance to feel full before you eat more than you need. (Everyone, thus, should own a nice pair of chopsticks.) Studies show that hormones released during eating can trigger fullness and satiety, but these hormones need time to circulate to and signal the brain that eating is actually happening. You can also slow the eating process by enjoying your meals with friends and family, catching up with one another and about each others’ day. This is the tradition of many cultures — slow eating and connecting with each other, when meals can take several hours to complete.
Love your food. Learn to love your food, not your eating. Put focus into the flavors of food, not the act of eating. If you’ve fasted all day, then let yourself enjoy a big meal, and all its courses, if that’s the only meal you eat all day. Chances are you’ll still consume fewer calories in one binge meal, than from full meals all day long with in-between snacks.