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Thursday, November 20, 2014

13 DOs and DON’TS of Intermittent Fasting

Fasting is not a new idea-many religions have practiced some form for centuries. Recently, fasting has been experiencing a revival among the health-conscious who see it as a way to Detox, and look and feel better. The last crop from practitioner support short-term options such as intermittent fasting, which can range from the fast night for at least 10 minutes at a time to eat 2 days a week, and long-term fasting may extend for one day. Whatever method you choose, read on for some basic tips to make the process go more smoothly before, during and after Your fasting. Did you try intermittent fasting? Leave a comment below and let us know what method works for you.

1. DO: make sure you are not Fit to Fast
Not everyone has to take the fast. They should not consider fasting including pregnant or lactating women, diabetics, children under 18 and people with underlying medical problems. In addition, anyone taking prescription medications should avoid fasting to avoid unexpected reactions. A good choice for those who can not fast is transitioning to eat cleaner, said Christine Palumbo, a registered dietitian in Chicago. She recommends eating a whole foods in their most natural state and eliminate the rich, sweet, fatty or highly processed food. "By replacing it with whole fruits and vegetables whole wheat plus, your family is better."

2. Do not forget to Tell your doctor:
If you have a health problem associated with fasting, check with your primary care provider before you start. Even for those with a clean bill of health, a nutritionist and health expert and author of "The Diet Fast Metabolism" and "The Fast Metabolism Diet Cookbook," Pomroy Haylie suggest alerting the doctor your primary health plan you.


3. DO your quick: Fit into your lifestyle
Think before you prompt. Avoid fasting during times of high stress or events that caused surplus manpower, said Sarah Schenker, a registered dietitian in London, who co-authored "The Fast Diet recipe book." It offers up a healthy meal for 5: 2 style quickly, ordering to set aside two days a week to restrict calories. "It's good for plan today that would make the days of fasting," Schenker said The Daily Mail. "Some people do it on weekends if they don't have much going on. Others prefer Monday because it was the beginning of the week to work and later Thursday so they can expect to eat what they like on the weekends. "

4. do not overindulge on: ' the last supper '
Avoid gorging themselves with the last party before the fast, says nutritionist and health experts Haylie Pomroy. The night before, Pomroy suggest eating foods including protein, healthy fats and plenty of vegetables. You can also have a starch such as sweet potatoes or beans. Add fruit to your meals will also provide some natural sugars, which can soothe your hormones. Try low-Glycemic fruits such as berries. "Kind of a complete meal will provide plenty of your body from the slow burn of nutrition to bring you as much as possible through lent you," Pomroy said.

5. DO: Prepare Your Mind, Body and Home
Before the fast, make sure you are well-rested and emotionally ready. Nutritionists suggest Pomroy Haylie thinking about your intentions and how you want to achieve it. "It's really important to be clear about what you want," Pomroy said. In addition to freeing your mind, it is the right time to really get your House in order. Clean your kitchen from any food or drink that flirts do not comply with the purpose of fasting You, said Chicago dietitian Christine Palumbo. "Hopefully people who sadly will never be seen again," said Palumbo.

6. do not: be a hero
Fasting can have side effects, so it's important to listen to your body and stop if you feel you are pushing too hard or too far, says nutritionist Haylie Pomroy. Heart palpitations, dizziness and weakness is one of the symptoms that can be a cause of concern. "If you don't work the way you want or need to stop fasting," said Chicago registered dietitian Christine Palumbo. "Use common sense".

7. don't go for the Burn:
Thinking about running a marathon or even a 5 k? Don't do it while you're fasting. "This mild Exercise is fine, but it's best to avoid things like high intensity cardio, especially if you're not familiar with it," said Sarah Schenker, a registered dietitian in the United Kingdom and co-author of "The Fast Diet recipe book."Nutritionists Haylie Pomroy agreed and suggested "passive activities" such as acupuncture or massage. The massage improves the blood flow to the area can reduce body fat and cortisol, which is a hormone that stores fat and can break down muscle. "The objective is not to burn the muscle for fuel while fasting," Pomroy said.

8. DO: take Your Vitamins
Depending on the type of fast is that you do, you may need to get most or all of your body needs vitamins from supplements. Select vitamins in liquid form for easier indigestion during fasting. Chicago registered dietitian Christine Palumbo suggests taking a multivitamin plus a separate dose of calcium. "Because you will lose so many vitamins and minerals provided by food when fast, it's important to replace them. A basic multivitamin that provides 100% of the daily value will fit the Bill. "Your best bet is to consult with Your primary care physician who knows you the best and will be able to advise you about the problem.

9. don't forget to Hydrate:
Is very important to make sure you're really drinking enough water every day while fasting. "We don't think about the amount of water present in the food we eat," said Chicago's registered dietitian Christine Palumbo said. "This is important." So, how can you tell if you are getting what you need? "just checking your urine. This should be lighter in color. If the color of straw or lemonade or lighter, then you are probably well hydrated. "If not, drink up.

10. DO: Find Fun Distractions
OK, so maybe you can't eat chocolate or drinking wine while you're fasting. That doesn't mean you can't enjoy other things. Why not treat yourself to a massage or a mani-pedi or a walk in the Mall and do a little window shopping for all new clothes you'll be wearing when you start to see success with weight loss plan for your new healthy? In addition to the escape of dangerous, it's also wise to avoid triggers hunger. Don't plan a trip to the grocery store or go out to dinner with friends and watch them eat. If you are a Facebook, Instagram or Pinterest fan? Try to avoid all the food mouth-wateringly photo tease.

11. don't: Stress!
Chill. Stress can increase levels of cortisol, a hormone that stores fat and break down muscle, according to The Journal of Physiology. So if you want to ensure fast results you are losing weight the most efficient, try to pair it with de-stressing techniques such as yoga, deep breathing or meditation. If you decide to keep it cool by doing exercises, make sure that it's not too heavy, after all you are to fast and will need to reserve your energy for the functioning can be comfortable all day.

12. DO: get By with a little help from your friends
Calling a friend could help you through quickly without panic. Even better, convince a friend or your partner to do it with you. No game? View an online support group for other fasters feel your pain. You can even start your own fast thread in forum Conversation Weight at Livestrong. In addition, help yourself through a challenge by keeping a record of your progress. Try recording a short video on a mobile phone or a journal your thoughts. "This is an important time for emotional, mental cleaning clean your closet and really reflect on what you're doing," said health expert nutritionist and LA based Haylie Pomroy.

13. do not: Do the party Victory
Resist overindulging after the fast. "What's the point if you put it all back and then some?" The registered dietitian Christine Palumbo of Chicago. Instead, he suggested reducing the return to a healthy routine. "Eating a light meal with 3 or 5 to 6 small mini meals a day. Avoid hard-to-digest foods such as vegetables. Gradually add back foods high in fiber. "If you usually drink alcohol, be careful when proceeding."Continue to hydrate adequately and avoid overindulging in alcohol, "he said. "Limit yourself to 5-ounce glass of wine, bottle of beer or cocktail with 1.5 ounces of liquor."

What do you think?

Fast for you? Have you already tried plan fast? Where are you doing-02/05/8 or 16 fasting fasting? What works for You and what is not? Leave a comment below and let us know.

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