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Intermittent Fasting protocols: Dos and Don’ts

 Fasting isn’t a new practice; it has been practiced from years in various cultures and religions. Recently several fitness industry people have started practicing fasting as a way to improve their well being. One of the most popular methods of fasting now day is Intermittent Fasting. Intermittent fasting is done to detoxify the body, improve the look and feel better. Such type of fasting usually runs from daily fasts for no less than 14-16 hours or skipping a meal for 2 days a week, and more term fasts that may stretch out for a whole day. Whatever strategy you pick, here are few protocols you must follow while you are attempting intermittent fasting:

 Do make sure that you are fit to fast

So you are thinking to fast, but do check up whether you are fit to fast or not. The individuals who should avoid fasting incorporate pregnant women, kids under 18, anyone taking prescription drugs, anybody who has medical problems. If you are facing any medical issues and still want to start Intermittent fasting, you should consider consulting a doctor.

Don’t binge Eat before fasting

So you are about to have your last meal for the day and thinking to indulge in overeating to sustain your fast. Binge eating or over eating before starting a fast is a strict no, if you want to maximize the benefit of intermittent fasting eat a healthy meal including lean protein, polyunsaturated fats and veggies. You can also add carbs in your diet with fruit juices and berries.

Don’t surpass your limits

During fasting if you are facing any issues or if you are not feeling well, stop right there. Pushing off the limit of your body is not good for your health so instead of taxing your body with hunger pangs try to work gradually on your fasting period. Start off with 10 hours of intermittent fasting and gradually increase your fasting period. Also make sure that you fast on the day where you don’t have to indulge in vigorous physical activities.

Do have your Vitamins and Minerals

During fasting you will avoid loads of vitamins and minerals provided by your daily meal. So it is very important that you replace your basic vitamin need using a multivitamin supplements. Vitamins and minerals provide you energy for the day and help you sustain your fast easily.

Do hydrate yourself

One of the most important protocols while fasting is to keep yourself hydrated. Water plays an important role while intermittent fasting as it suppresses your hunger pangs and you don’t feel dehydrated. So you must keep a tab that you drink whole lot of water. Do check the color of your urine, it should be light in color and if it is not than probably you need to drink more water.

Source: http://www.theworkoutmagazine.com/food-and-nutrition/intermittent-fasting-protocols-dos-and-donts/
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