The long-awaited vacation has finally arrived, and with it a lot of ideas on how to prepare your body for the beach in a short time. During this period I always get many questions from you: is it possible to lose weight quickly and effectively? Can I not stick to my diet while on vacation? How to achieve visible results in a flash? Therefore, in today’s post, I would like to touch on the issue of a healthy way to burn fat. This topic may be especially important for those of you who care a lot about health and improving the appearance of your figure, but do not necessarily respond to restrictive diets and restrictions. Fast burning – yes, it is possible.
Many of you have certainly heard about “intermittent fasting” and its spectacular effects. The beneficial effects of fasting were known to mankind since ancient times, and the trace of the periodic abandonment of food can be found in cultures and religions around the world. Consumerism, the lack of restrictions on food intake and the increasing access to poor-quality food adversely affect both our physical and mental health. The growing nutritional awareness in recent years has directly influenced the popularity of various types of dietary restrictions. As the study showed, “The growing importance of health and the eating habits of Poles. SuperMenu 2021 ”is used by as many as 32% of us. More and more often, we decide on periodic fasts to cleanse the body and improve its metabolic management. This is a good idea, especially in the spring and summer season.
IF diet – effective and healthy
Intermittent Fasting is a revolutionary diet also known as “intermittent fasting”. It consists in refraining from eating meals, alternating periods during which we can eat normally. A properly planned diet rich in all necessary ingredients allows you to burn fat in a healthy way and has a positive effect on the body. There are two basic models of intermittent fasting: the first, that is Alternate-Day Fasting (ADF), in which fasts lasting a minimum of 24 hours per week are made, and the second: Time-Restricted Feeding (TRF), consisting in designating the hourly interval within the day for the fasting period.
In the news you also ask me what I think about IF, is it actually good for health? The basis of this diet is the principle of the Healthy Nutrition Pyramid, thanks to which the body is provided with all the necessary nutrients, vitamins and minerals as well as the necessary number of calories. Sources should be included in the IF diet wholesome protein, healthy fats with a predominance of omega-3, omega-6 and omega-9 fatty acids, and complex carbohydrates. At this time, let’s give up products containing the so-called empty calories with little nutritional value, wheat products, simple sugars, and deep-fried foods. During intermittent fasting, it is worth choosing the highest quality products. This will ensure the proper functioning of the body, also during the 16-hour fast, during which we can only drink calorie-free fluids. Then I recommend drinking water, herbs and unsweetened coffee and tea. Remember, however, that intermittent fasting should not be used by diabetics, pregnant and lactating women, children and adolescents, the elderly and those suffering from eating disorders.
Fast burning without restrictions
Intermittent fasting does not limit specific products, but during its use you should stick to the principles of healthy eating and adjust the amount of calories consumed to your individual needs. Before starting the diet, it is worth consulting a dietitian who, after a short interview, will be able to adjust the caloric content of the menu depending on the body’s needs and the purpose for which we decided to fast. People who want to lose weight should opt for a caloric deficit, and those who want to build muscle mass – an energy surplus. More calories are intended for physically active people and fewer for those who lead a sedentary lifestyle. During the 8-hour eating window, it is assumed that you will eat 3 wholesome meals, rich in all micro and macronutrients. Breaks between meals should last 2.5-3 hours – thanks to this model, the urge to snack is effectively eliminated and it is easier to maintain a 16-hour fast. If you do not know how to properly plan intermittent fasting or you do not have time to prepare properly balanced meals yourself, my healthy SuperMenu diet catering can help you, in which the IF diet comes in four caloric variants. Before making a decision, it is worth getting acquainted with an example of a diet menu by clicking HERE and take advantage of the free dietary consultation.
Shaping healthy habits
The IF diet is also helpful in developing certain eating habits. Due to the limitation of the time in which we can eat meals, it eliminates a typical problem that affects people trying to lose unnecessary kilograms, i.e. snacking, especially at night. From the study “The growing importance of health and the eating habits of Poles. SuperMenu 2021 ”shows that we have a frequent problem with it. As many as 89% of Poles eat snacks between meals. Most often, we choose fruit and vegetables (73%), but we also choose sweets as often (53%).
That is why the IF diet is perfect for people who are looking for a quick way to reduce body fat and for those who want to take care of their health 🙂