The idea of fasting was never a new world discovery. Ancient societies across the world have practiced fasting for many years. It could be spiritual, religious, cultural, or medical reasons that inspired the practice. Intermittent fasting has been gaining a lot of attention recently among commoners and researchers. Intermittent fasting used in combination with a plant-based diet is known to offer various benefits like better body weight management and improved mental clarity.
Intermittent Fasting – The Concept
Fasting is the willing abstinence from food for a period of time. Depending on the reason for abstaining from foods, there are different types of fasting. You avoid food as well as water while you are on absolute or dry fast whereas water fasts allow you to avoid food alone. In Intermittent fasting, you eat for some period of time and do not eat for the other. The most popular and widely preferred way of fasting intermittently is by fasting for 16 hours straight and eating for the remaining 8 hours in a day. You can choose easier intermittent fasting types like the 11/13.
Intermittent Fasting – The Benefits
Unless you perform the fasting safely and smoothly, your efforts are not going to do any good to you. That said, here are the benefits of intermittent fasting:
Healthy Weight Management
A shout out to all of you who are aiming to shed some pounds and are looking for the quickest way to attain your weight loss goals! You get thousands of weight loss ideas from the internet and many wouldn’t have any authenticity or scientific evidence for support. The success rate of intermittent fasting in effective weight management is the number one reason why people show so much interest in the practice. There are many significant factors to be considered when opting to practice healthy weight management in the intermittent fasting way.
Psychological is the first factor. Through intermittent fasting, you learn to control your hunger signals. For instance, it encourages mindfulness to the signals of your stomach and their real meaning. You get a chance to fall out of all your unhealthy eating habits. The second factor is related to your biological mechanism. Insulin secreted by the pancreas facilitates the absorption of glucose from the blood which is then converted to fat or broken down into proteins. Intermittent fasting helps lower the insulin levels in the blood, thereby supporting weight maintenance.
Researches for exploring the connection between intermittent fasting and longevity started many years ago. Clive McCay, who worked at Cornell University as a nutritionist in the 1930s, revealed that rats that were put on a stringent diet from a young age lived longer and were less prone to develop cancer. Furthermore, several other studies have suggested that intermittent fasting results in increased autophagy. This facilitates the cleansing and renewal of DNA debris and biological waste products from our body. Intermittent fasting helps you age gracefully.
Best Plant-Based Foods That Keep You Full
The success of intermittent fasting depends on how prepared and disciplined you are. If you have to continue the fasting practice without tiring yourself out, you have to add nutritious, balanced, and filling foods to your eating time-frame. Many of you may be frightened of the idea of intermittent fasting while following a plant-based diet. However, you can easily handle your diet and fasting, provided you eat the right foods. Filling foods have higher amounts of fiber, protein, water, and are energetically less dense. Ensure your meals are rich in these ingredients and drink a lot of water. Here are some foods you shouldn’t forget to include in your meals.
One of the easiest and approved way of staying full for a longer duration of time is by adding whole grains to your meals. Whole grains retain all parts of the kernel, which includes germ, bran, and endosperm. It digests at a slower pace and hence makes you feel full.
Nuts And Seeds
These are packed with protein and fiber, together with unsaturated fats that stabilize insulin levels. Nuts are often used as a buttery substitute for cheese in vegan recipes.
The plants of the legume family produce pods with seeds inside them. Lentils, chickpeas, peas, soybeans, and peanuts are some common legumes. Legumes are low in calories and high in fiber and protein. The high fiber content of legumes explains why they are regarded as satiating foods.
Vegetables With Starch
Starchy vegetables come with higher levels of carbohydrates that keep you full longer. Common starchy vegetables include white potatoes, corn, carrots, pumpkin, and more. By adding the right varieties of foods to your daily meals, you won’t find intermittent fasting as a tough practice. You do not get deprived of any nutrients if you are following a balanced diet.
You can use intermittent fasting as an opportunity to break your unhealthy eating habits that invite many diseases. After all who doesn’t want to lead a healthy life?