The keys to introducing intermittent fasting into your life easily and without starving

We have been hearing those two words for a long time: intermittent fasting, but we are not very clear how to do it, what it is for and if it is really beneficial for health. It has become very fashionable lately because many famousthey claim to feel much better since they practice it but, if you want to embark on it, you should know everything about this type of diet (not diet), the types that exist and if it is suitable for you. Marcos Vazquez, certified in nutrition (although an engineer by training) and author of the Revolutionary Fitness blog, he told us about the benefits of intermittent fasting, the false myths that surround it and how to adapt it to your daily life easy way and without starving.

«When you eat several meals a day but don’t get satisfied with any of them, you always have hunger. But when you fast but, when you eat, you get satisfied, the feeling of hunger is mitigatedThis is what Vazquez told us about intermittent fasting. And it is that, when we face a change in our diet, we always have the fear that the feeling of hunger will ruin all our efforts. exist many types of fasting and the ideal is that you find the one that best adapts to your rhythm of life and your customs, so that it does not become a passing fad and you leave it because it makes life difficult for you.

So how do you get started? Marcos Vazquez gives us his guidelines. «The first thing is to start with soft approaches, such as 12/12 (12 hours fasting, 12 hours eating normally) and progress little by little according to your rhythm of life and your needs towards a 14/12 (14 hours of fasting and 12 of feeding), 16/8 (16 hours of fasting and 8 of feeding) … ». Seen like this, on paper it looks like a world, something difficult to apply, but if you think about it, it’s not that complicated. «Try to have dinner earlier to lengthen the night fast, make lighter dinners, have breakfast later …». And it is that in Spain we are used to making copious and very late dinners, so we go to bed with a full stomach and that not only results in a weight gain, but in a worse functioning of our digestive system. If, for example, you finish dinner before 9:00 p.m. and extend your breakfast time until 11:00 a.m., you are already achieving a 14-hour fast. It’s not that difficult, is it?

Still, Vázquez advises do not obsess with the hours or force yourself to make it a natural process and do not abandon it the first time. During the fasting hours you can enter some liquid to ‘trick’ the body such as water, coffee, tea or other infusions (without sugar, of course), bone or vegetable broth… Coffee can even improve the effects of fasting, preferably without mixing, but if you find it too strong, you can add a little milk, cream or, better, coconut oil.

Marcos Vázquez started intermittent fasting by chanceas he saw that a gym routine and a traditional balanced diet had no effect on his body. So he turned his gaze to the past and discovered that everything is much simpler than it seems: «Our ancestors evolved in an environment of shortage because they had no other choice. Our genes are more adapted to hardship than to abundance». What do you mean by that? That we eat too much for what our body really needs, therefore we are accustoming it to a level of ingestion of food and a constant work to digest it.

And it is that, in addition to losing weight (which is neither the goal nor something too relevant), intermittent fasting seeks other Benefits as major mental clarity, a cell regeneration accelerate and slow down the process of aging of the body. As you can see, it is not that difficult to introduce fasting into your life as long as you do it progressively and adapt to your routines.

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