How not to get hungry during the 16 hours of fasting?

The regime of intermittent fasting, divided between 16 hours of food refusal and 8 hours of consuming any food without restrictions, is often called fasting . Benefits of this diet include weight and fat loss, prevention of diabetes and other obesity-related conditions.

Most people who follow this diet refrain from eating at night, early in the day and in the evening. Daily calorie foods are taken in the middle of the day. There are no restrictions on what food will be consumed as long as the rule of 16 hours fasting and 8 hours eating is followed.

In order not to create conditions for experiencing hunger , nutritionists advise choosing the time for fasting well. Finishing the meal early in the evening is a suitable option, since then the metabolism slows down. The last meal should be at least 2-3 hours before bedtime.

Appropriate 8-hour eating windows are:

– From 9 am to 5 pm;

– From 10 a.m. to 6 p.m.;

– From noon to 8 p.m.

Eating regularly is important to prevent blood sugar peaks and troughs and excessive hunger. A balanced diet is achieved if some tips are followed about the foods to be included in order to satisfy the needs of the body and not feel hungry.

– the fruits and vegetables that are included can be fresh, frozen or canned;

– whole grains should be present, including quinoa, brown rice, oats and barley;

– lean protein sources , such as poultry, fish, beans, lentils, tofu, nuts, seeds, low-fat cottage cheese and eggs are mandatory;

– healthy fats from fish (e.g. salmon), olives, olive oil, walnuts, avocados, nuts and seeds should also not be forgotten.

Fruits, vegetables, and whole grains are high in fiber, so they can help a person feel full and satisfied. Healthy fats and proteins can also contribute to satiety during fasting .

Beverages can play a role in satiety for those following a fasting diet . Drinking water regularly throughout the day can help reduce calorie intake, as people often mistake thirst for hunger.


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