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Intermittent fasting, the buzzword of the moment, is a diet trend that has taken the world by storm. It has become so popular in recent years because it is said to have numerous health benefits, including weight loss, improved metabolism, and even a reduced risk of certain chronic diseases.
14 Hour Intermittent Fasting: A Step-by-Step Guide
One of the most popular forms of intermittent fasting is the 14-hour fast. It is a type of time-restricted eating, where you eat only during a set window of time each day. The remaining hours are spent in a fasted state – free of food and drinks containing anything other than water.
Starting a 14 hour fast can be daunting, so I’ve put together a step-by-step guide to get you started:
Step 1: Choose Your Fasting Window
The first step to starting a 14-hour fast is to determine the time frame in which you will be fasting. The most common time for people to fast is between 7 pm and 9 am. However, this can be adjusted to suit your lifestyle and routine. Just be sure to stick to it consistently.
Step 2: Stay Hydrated
During your fasting hours, it is important to stay hydrated. Water is crucial to our overall health, and even more so when fasting. Aim to drink at least 8-10 glasses of water, or other non-caloric beverages, to keep yourself hydrated.
Step 3: Eat a Nutritious Diet
When you are not fasting, it is important to eat a nutritious, balanced diet. A healthy diet consists of whole, nutrient-dense foods, including fruits, vegetables, whole grains, and lean proteins.
Step 4: Be Aware of Hunger Signs
It is normal to feel hungry when you are fasting, but it’s important not to ignore your body’s hunger signs. Be mindful of the difference between feeling a little hungry and experiencing real hunger pains. Always listen to your body, and if you feel the need to eat, break your fast with healthy foods.
Step 5: Stick to It
Intermittent fasting requires discipline and consistency. It is important to stick to your fasting schedule to see the desired effects. Hold yourself accountable and remember why you started in the first place.
Intermittent fasting has been proven to have significant health benefits, including weight loss, improved metabolism, and reduced risk of chronic diseases. While starting a 14-hour fast can be intimidating, it is a straightforward process when done correctly. By following these simple steps, you can start your journey to a healthier, happier you!
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