{"id":1419415,"date":"2022-04-05T08:15:20","date_gmt":"2022-04-05T12:15:20","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1419415"},"modified":"2022-04-05T08:15:24","modified_gmt":"2022-04-05T12:15:24","slug":"heres-what-a-fasting-diet-can-and-cant-do-for-your-health","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/heres-what-a-fasting-diet-can-and-cant-do-for-your-health\/","title":{"rendered":"Here\u2019s What a Fasting Diet Can and Can\u2019t Do for Your Health"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">24<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fheres-what-a-fasting-diet-can-and-cant-do-for-your-health%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1419415&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><p>Before trying intermittent fasting, set yourself up for success by following these steps.<\/p>\n<h3><strong>1. Decide on the Type<\/strong><\/h3>\n<p>If your goal is weight loss, consider how much weight you want to lose. If it\u2019s significant, it may make more sense to start with alternate-day fasting, though it\u2019s more challenging, says Varady. This way, you can lose a good amount of weight in the first couple of months, which can keep motivation up. Then you may switch to time-restricted eating because it\u2019s easier to stick with longer term, she says.<\/p>\n<h3><strong>2. Set Your Window<\/strong><\/h3>\n<p>If you\u2019re going to try time-restricted eating, you\u2019re going to have to decide on your eating window. This can be done by preference. Some clients tell Bauer that they simply don\u2019t need to eat in the morning, so they\u2019ll start their eating window with lunch, have a snack, and then eat dinner. Others will scrunch all three meals into the smaller eating window.<\/p>\n<p>Not ready to go all the way? Try a 12-hour fast, which is the most natural pattern for people to fall into, says Bauer. It\u2019s not as stringent, but it stops nighttime eating, which can help you lose weight and decrease <a href=\"https:\/\/www.everydayhealth.com\/gerd\/guide\/\" data-gd-wrapped=\"\">heartburn<\/a> or sleep problems caused by consuming food too close to bedtime, she says.<\/p>\n<h3><strong>3. Plan Fasting Days Strategically<\/strong><\/h3>\n<p>Fasting may trigger unpleasant emotions like \u201changer\u201d (anger caused by being hungry), as well as fatigue and headaches, Susie says. She recommends looking at your week and being mindful of the days that you need to perform especially well, like a day when you have a presentation for work. Those are not the days to plan a fast.<\/p>\n<p>Similarly, if you have an important social function (a birthday party or another celebration), it can be really tough to fast on days when special foods are a big component. Looking ahead to fit IF around your lifestyle, not the other way around, is key to making this work for you long term.<\/p>\n<div>\n<aside class=\"inline-content-card\">\n<div class=\"inline-content-card__image\"><a class=\"cr-anchor\" href=\"https:\/\/www.everydayhealth.com\/pictures\/top-healthy-food-trends\/\" type=\"article\" rel=\"noopener noreferrer\"><noscript><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/the-top-10-healthy-food-trends-00-intro-1440x810.jpg\" class=\"eh-image__img eh-image__img--fallback\" alt=\"\" \/><\/noscript><\/a><\/div>\n<\/aside>\n<\/div>\n<h3><strong>4. Still Reach for Nutritious Foods<\/strong><\/h3>\n<p>The belief that during feasting periods you can eat what you want is not quite true, especially if you want to do this healthfully. \u201cFasting is not a replacement for healthy eating,\u201d says Bauer. To get the nutrients you need, focus on foods with lean protein, fiber, and low-GI carbohydrates, fruits, and vegetables, she says. Drink plenty of water throughout the day. This will ensure that you don\u2019t get dehydrated, which only exacerbates side effects like headaches.<\/p>\n<h3><strong>5. Slide Your Window<\/strong><\/h3>\n<p>Again, if you\u2019re following time-restricted eating, know that you don\u2019t have to keep the same eating window every day. You can adjust it depending on your commitments. For example, if you have special brunch plans, then slide your window up so that you can participate \u2014 and feel happy and satisfied (not deprived) while intermittent fasting.<\/p>\n<h3><strong>6. Consult a Healthcare Professional<\/strong><\/h3>\n<p>You might have a lot of questions about if IF is right for you, what to eat, or how to make it work in your own life, especially if you have underlying health conditions. In that case, it\u2019s best to reach out to a registered dietitian nutritionist for guidance on how to do this safely, says Susie. You can find one in your area using the nutrition expert finder tool from the Academy of Nutrition and Dietetics at <a href=\"https:\/\/www.eatright.org\/find-a-nutrition-expert\" target=\"_blank\" rel=\"noopener noreferrer\">EatRight.org<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Before trying intermittent fasting, set yourself up for success by following these steps.1. Decide on the TypeIf your goal is weight loss, consider how much weight you want to lose.<\/p>\n","protected":false},"author":505,"featured_media":2315279,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[],"tags":[],"class_list":["post-1419415","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1419415","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/505"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1419415"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1419415\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/2315279"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1419415"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1419415"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1419415"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}