As I mentioned on the main post, two weeks intermittent fasting results I am going to detail day by day waht is being my experince of Intermittent fasting.
And the 24 hours fasting arrived!
Let me add some questions to ilustrate this post for today:
Will I lose fat if I fast for 24 hours?
Fasting for 24 hours can lead to weight loss, including fat loss, but whether or not it will happen depends on various factors such as your current diet, overall caloric intake, metabolism, activity level, and individual body composition.
During a 24-hour fast, your body will initially use up stored glycogen (carbohydrates) for energy. Once these glycogen stores are depleted, your body will start to rely on fat stores for energy through a process called ketosis. This can result in fat loss over time if you maintain a caloric deficit.
However, it’s essential to approach fasting safely and ensure you’re still meeting your nutritional needs. Extended fasts can lead to nutrient deficiencies and potential health risks if not done properly. It’s crucial to stay hydrated and consider consulting with a healthcare professional or a registered dietitian before starting any fasting regimen, especially if you have any underlying health conditions. Additionally, fasting isn’t suitable for everyone, and some individuals may experience adverse effects, such as dizziness, fatigue, or irritability. Listening to your body and stopping if you experience any severe symptoms is crucial.
What are the rules for 24-hour fasting?
Fasting for 24 hours can be approached in various ways, but here are some general guidelines you might consider:
- Choose the right day: Pick a day when you have minimal physical activity planned and minimal stressors.
- Stay hydrated: Drink plenty of water throughout the fast to stay hydrated. You can also consume herbal teas or black coffee (without sugar or milk) if you prefer.
- Start after dinner: Begin your fast after your evening meal. This way, you’ll have already consumed a meal and will be less likely to feel hungry at the beginning of your fast.
- During the fast: You can consume water, herbal teas, black coffee, or other non-caloric beverages to help manage hunger. Some people also find that consuming a small amount of salt or electrolytes helps prevent headaches or dizziness.
- End with a light meal: Break your fast with a light, nutritious meal when the 24-hour period is complete. Focus on lean proteins, vegetables, and whole grains to replenish your body’s nutrients.
- Listen to your body: If you feel unwell or overly hungry during the fast, it’s essential to listen to your body’s signals. It’s okay to end the fast early if needed and try again another time.
- Avoid overeating afterward: While it can be tempting to indulge after fasting, try to avoid overeating. Stick to regular portion sizes and listen to your body’s hunger cues.
- Be consistent: Consistency is key if you’re planning to incorporate 24-hour fasts into your routine. However, it’s essential to be flexible and adjust based on your individual needs and circumstances.
Remember that fasting isn’t suitable for everyone, and it’s essential to consider your own health, medical conditions, and nutritional needs before starting any fasting regimen. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance and ensure that fasting is safe for you.
So, let’s start with my day. As the day before I ran 9 kilometers I avoid on Day 4 cardio workout and I put the focus into rest and do some streching.
I took two black coffee, americano one, when I felt I was hungry and during the whole morning I was fully hydrated having very close to me my bottle. A PRO-TIP is to have very present with and maybe carry with you your bottle. This helps you to being hydrated during your day.
I broke my fasting with a grilled chicken marinated in low fat yougurt with sriracha sauce with quinoa, here an recipe:
Grilled Chicken Marinated in Low-Fat Yogurt with Sriracha Sauce:
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup low-fat plain yogurt
- 2 tablespoons Sriracha sauce (adjust according to spice preference)
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Chopped fresh cilantro for garnish (optional)
Instructions:
- In a bowl, mix together the low-fat yogurt, Sriracha sauce, minced garlic, olive oil, salt, and pepper to create the marinade.
- Place the chicken breasts in a shallow dish or a resealable plastic bag. Pour the marinade over the chicken, making sure it is evenly coated. Marinate in the refrigerator for at least 1 hour, or preferably overnight for the best flavor.
- Preheat the grill to medium-high heat. Remove the chicken from the marinade, allowing any excess marinade to drip off.
- Grill the chicken breasts for about 6-8 minutes per side, or until they are cooked through and reach an internal temperature of 165°F (75°C). Cooking times may vary depending on the thickness of the chicken breasts.
- Once cooked, remove the chicken from the grill and let it rest for a few minutes before serving. Garnish with chopped fresh cilantro if desired.
Quinoa:
Ingredients:
- 1 cup quinoa
- 2 cups water or low-sodium chicken broth
- Salt to taste
Instructions:
- Rinse the quinoa under cold water using a fine-mesh sieve to remove any bitterness.
- In a saucepan, combine the rinsed quinoa and water or chicken broth. Add a pinch of salt.
- Bring the mixture to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the quinoa is tender and has absorbed all the liquid.
- Fluff the quinoa with a fork and let it sit, covered, for a few minutes before serving.
Nutrient Information:
The exact nutritional content of the dish will vary based on factors such as the specific brands of ingredients used and portion sizes. However, here’s an approximate breakdown of the nutrients for one serving (assuming 4 servings total):
- Calories: ~350-400 kcal
- Protein: ~30-35g
- Carbohydrates: ~25-30g
- Fat: ~10-15g
- Fiber: ~2-4g
- Sodium: ~500-600mg
As a resume of my week, here my fasting schedule chart:
See you tomorrow!
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