I tried intermittent fasting for 30 days – this is what shocked me the most – the best life

On November 28, 2024By Pranco

Counting calories, reading labels and avoiding certain foods are common ways to diet, but there’s another weight loss method people are turning to: intermittent fasting (IF). While many diets focus on what you can and can’t eat, intermittent fasting is all about when you can.

You limit the time of day you eat and how many hours go between meals, and it’s a wellness trend that continues to make waves.

A-list celebrities like Jennifer Aniston, Terry Crews, Scarlet Johansson and Mark Wahlberg have all spoken about the benefits of fasting, and experts agree that it can be effective. According to nutritionist and ACE Certified Trainer Maria Sabat MS, RDN, LD, “Intermittent fasting is scientifically supported studies as a viable approach to weight loss and improving metabolic health.” She adds: “It can lead to a reduction in calorie intake and promote weight loss, mainly by improving fat burning and increasing insulin sensitivity. Intermittent fasting has also shown potential benefits for brain health, longevity and cellular repair, although further research is needed. in these areas.”

However, the popular weight loss craze has a few drawbacks. Observing strict fasting periods can be challenging for some. Mild side effects may also occur, such as weakness, headache, insomnia, dizziness, and nausea National Library of Medicine. Furthermore, IF is not suitable for everyone, and it is always recommended to consult a healthcare provider first

“It can be especially harmful for people with diabetes, gastroesophageal reflux disease (GERD), as well as those with a history of eating disorders. It is not recommended during pregnancy or if someone is breastfeeding.” Alyssa SmolenMS, RDN, says. “This is because people need a lot of calories during these stages of life to support their own bodily functions, and not eating can make symptoms worse.”

Best Life spoke to people who tried intermittent fasting, and here’s what surprised them most.

Quickly adjusted

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To improve his overall health, Alex FoxmanMD, FACP, DABOM, Medical Director Achieve health and weight losstried intermittent fasting to increase energy levels and lose weight. But that’s not all. “As a physician, I like to personally explore different approaches that may also benefit my patients,” he says.

His typical schedule included an eight-hour eating window, usually between noon and 8 p.m. Over the weekend Dr. Foxman became more flexible and took GLP-1/GIP medications concurrently to help achieve his weight loss goals. “What surprised me most was how quickly my body adapted to fasting once I got past the first two weeks,” he explains. “I expected the constant hunger to be a constant struggle, but it wasn’t as difficult as expected. While the medications certainly made this transition easier, it was fascinating to see how my body adapted even without medications.”

It was easy

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To start with, IF, clinical psychologist Nancy B. IrwinPsyD, C.Ht., stopped using cream in her morning coffee, but said it was a “small price to pay.” Dr. Irwin started the trend after watching friends lose weight and was surprised by “how easy it would be.” She says: “I naturally have a huge appetite and can still have everything I want. I don’t feel hungry in the morning anyway, so it’s a very easy way to live.” As a result of IF, Dr. Irwin 13 pounds and continued intermittent fasting as a daily routine.

Improved diet

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In eight months, Danielle McWilliamsExecutive Vice President, lost 20 pounds with IF. She also changed her eating habits with the help of fasting.

McWilliams tried fasting until 2 p.m. and said, “I found that if I waited that long, I could eat one nice meal and not be super hungry for dinner.” I allowed myself to have coffee in the morning and a small meal (sometimes even ice cream) in the evening, but I tried to avoid eating after 8 p.m.”

She adds: ‘What surprised me most is how good I felt. It reduced my appetite and helped me make better choices. I still ate the foods I liked, but I no longer craved snacks or unhealthy foods.”

Adjusting to not eating breakfast

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Fasting can be very effective and beneficial depending on your health goals, but it can be jarring at first. “The biggest challenge for me was getting used to the mental shift of not eating first thing in the morning,” Sam TejadaFounder of Liquivida and author of How to win in modern wellnessexplains. “Initially, I had to overcome the habit of reaching for breakfast and coffee as soon as I woke up. There is a social and cultural norm around breakfast that we often don’t even question, so it took some effort to reframe that.”

However, Tejada’s discipline and dedication paid off

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“Within a few weeks, morning hunger pangs disappeared and I felt more alert and clear-headed during the fast,” he says. “Fasting became something I looked forward to because it gave me a sense of structure and discipline that was very rewarding.” He adds, “I was most surprised by how quickly my body adapted.”

Felt normal to fast

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To help him achieve his fitness goals, Matt Schmidt, CEO of Diabetes Life Solutionsdid ALS. “I was shocked at how quickly my body adapted to my feeding cycle after about two weeks,” he says. “Around the third week it almost felt normal to fast,” he revealed. “This result is not typical for everyone, but I was very happy with the way I was able to adapt to this fast.” He was also enthusiastic about the results.

Schmidt lost 8-10 pounds and changed his eating habits.

“I’m a fairly fit person, so losing a lot of weight wasn’t what I was looking for,” he says. “Rather, I wanted to clean up my diet and lead to lean muscle mass and being healthier overall.”

Tips for intermittent fasting

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Thinking about trying IF? Here are tips from people who have tried the diet to get started and get through the first few days.

–Drink water. Stay hydrated: it’s essential,” says Tejada.

– Meal preparation. “Planning my meals in advance to avoid having to search for food when it was time to break the fast really helped me make healthier choices,” Dr. Foxman.

–Stay distracted. “When you’re focused on tasks, you’re less likely to think about food,” Tejada explains.

-Do light exercises. “Going for a walk distracted me and made the fast go by faster,” says Dr. Foxman.

–Eat well. “Make sure your eating window includes nutritious, balanced meals to fuel your next fast,” says Tejada. “Intermittent fasting works best when combined with nutritious foods that keep your body fueled and ready.”