How to facilitate a diet by fasting (intermittent fasting)

One of the ways that are predicted to be able to lose weight quickly is a diet with fasting. Like fasting, this diet makes you have to limit your meals in a day, especially fats and carbohydrates. So, unfortunately, many people who follow this diet carelessly and do not discuss it with nutritionists first. In fact, dieting with fasting is quite an extreme way to lose weight,

Before you decide to go through this method, you should first consult with a nutritionist and doctor. If you have been given the "green light", here are some ways to make it easier for you to fast.

How to go on a diet with fasting to make it easier

Going on a diet by fasting is a challenge that is quite difficult to do on a regular basis. Therefore, there are several things you can actually use to do this method.

1. Drink lots of water

Drinking enough water is the key to intermittent fasting. Usually, you need about 8 glasses a day to meet your daily fluid needs. However, when fasting, of course the body needs more water because no food enters the body.

Therefore, most people when they are fasting drink about 8.5-13 glasses of water a day. In addition to meeting your fluid needs, staying hydrated also suppresses hunger that persists when fasting.

2. Reduce portions slowly

When you are about to start the intermittent fasting diet, you have to start slowly. You may be able to do not eat at all, but it would be nice to start by reducing food portions gradually when changing diet patterns, especially calorie intake.

This aims to reduce the risk of your unpreparedness suddenly not eating at all, such as losing focus to fainting.

3. Don't get crazy when you 'break your fast'

When it's time to eat, of course you want to eat all kinds of food and fulfill your desires. However, this is not recommended at all because it can make you bloated and tired quickly. In addition, overeating can also affect body weight and increase calorie intake in the body.

Therefore, it is highly recommended to break your fast with your usual diet.

4. Consume adequate protein

One of the safe ways to make a fasting diet easy is to keep consuming adequate protein. If you actually reduce the intake of nutrients needed, your muscles will decrease and reduce your appetite as well.

Well, don't want to go on a diet by fasting it actually worsens your health? Fulfill your protein needs even when you are doing intermittent fasting.

5. Drink green tea

Apart from plain water, you can also consume green tea to keep your hunger at bay. This occurs because the content of epigallocatechin gallate increases the cholecystokinin hormone. This hormone has a role to tell the brain that you are full.

In addition, green tea can also help burn fat faster, especially the bad fats in the stomach. Therefore, try to drink green tea as a companion to water to stay hydrated and keep your hunger at bay.

6. Take supplements

In addition to eating enough, taking supplements can also be a solution to fasting a diet to make it easier.

This is intended to prevent nutritional deficiencies and vitamins that are obtained when hunger. Therefore, supplements can be quite a good alternative to maintain your vitamin and nutritional needs.

Well, one of the supplements that really helps you on this intermittent fasting diet is a fiber supplement. This supplement is useful for overcoming cravings and appetite and balancing your blood sugar.

Try mixing two teaspoons of a fiber supplement with water. A journal from European Journal Nutrition revealed that water-soluble fiber can increase satiety and reduce cravings for food.

You can add this fiber gradually. Because if you give excessive doses you will experience stomach cramps and digestive problems.

7. Consuming BCAAs

BCAA or branched-chain amino acids is an amino acid that you can find in eggs, meat, and dairy products. Well, it turns out that this type of amino acid can regulate energy and suppress appetite, so that you can undergo this fasting diet more easily.

So that it is not difficult for you to consume it, you can find this amino acid in powder or capsule supplement form.

Actually, the main key to how to go on a diet by fasting or intermittent fasting is discipline. If you are disciplined with the rules you set, of course you can get through the initial difficult times while undergoing this program.

However, keep in mind, if you don't feel strongly about this method, please stop and find a diet program that suits you.