{"id":10336,"date":"2021-04-28T17:56:57","date_gmt":"2021-04-28T10:56:57","guid":{"rendered":"https:\/\/illume-emag.com\/?p=10336"},"modified":"2022-01-12T16:58:33","modified_gmt":"2022-01-13T00:58:33","slug":"practical-tips-eat-schedule","status":"publish","type":"post","link":"https:\/\/lavyon.com\/en\/practical-tips-eat-schedule\/","title":{"rendered":"Practical Tips to Eat on Schedule"},"content":{"rendered":"
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<\/a>Getting started\u00a0<\/strong><\/h3>\n

You know you want to try IF, but maybe you aren\u2019t sure where to start.<\/p>\n

First things first: Do your research. As nutritionist Stephanie Rofkahr from\u00a0Fit Four Five\u00a0explains, IF can be dangerous for people with\u00a0low blood sugar. Talk with your doctor before you make any changes to your diet.<\/p>\n

Next, decide which type of IF schedule you want to try. There are\u00a0six popular fasting patterns\u00a0to choose from, but this list is by no means exhaustive.<\/p>\n

According to Rofkahr, the most popular option is the 16\/8 method. In this pattern, you fast for 16 hours, then eat within an 8-hour period. Rofkahr tends to advise that people eat between noon and 8 p.m.<\/p>\n

Once you\u2019ve done your research and decided on the schedule that works best for you, you\u2019re ready to go.<\/p>\n<\/div>\n

\"Practical<\/p>\n

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<\/div>\n<\/div>\n
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<\/a>Ways to keep it manageable\u00a0<\/strong><\/h3>\n

IF can be tough, especially in the beginning.<\/p>\n

In addition to the telltale grumbling of your stomach, you may also experience fatigue, irritability, and stress while you try to manage your new eating schedule.<\/p>\n

Here are some tips to make your life a little easier:<\/p>\n

    \n
  • Start with a modified schedule.\u00a0<\/strong>\u201cStart with a schedule that\u2019s realistic for you and then add onto the intensity and duration,\u201d says Dr. Amy Lee, head nutritionist for\u00a0Nucific. No need to dive straight in! Build your tolerance to eating in a smaller time window each day, and do the full schedule when you\u2019re ready.<\/li>\n
  • Stay well hydrated.<\/strong>\u00a0Lee explains that you should keep hydrating with \u201cnoncaloric fluids\u201d during your fasting period. This can include water, herbal teas, and calorie-free flavored drinks.<\/li>\n
  • During the eating period,\u00a0<\/em>eat slowly and frequently.<\/strong>\u00a0Rofkahr recommends that you aim to eat every 3 hours within the 8-hour window so that you can \u201cget your calories in.\u201d Remember that IF can become dangerous if you don\u2019t get your recommended daily calorie intake.<\/li>\n
  • Plan healthy, nutritious meals ahead of time.<\/em><\/strong>\u00a0While you may be tempted to treat yourself to your favorite snacks and comfort foods as soon as your fasting period is finished, try to stick to a healthy diet with proteins, fruits, and vegetables.<\/li>\n
  • Prep your meals in advance.<\/strong>\u00a0If your schedule is incredibly busy, set aside time on the weekend or a few nights a week to\u00a0prepare some meals in advance. This will save you time and help you keep your diet balanced.<\/li>\n
  • Add 2 to 3 tbsp. of healthy fat to your evening meal.<\/strong>\u00a0Alicia Galvin, RD, a resident dietitian for Sovereign Laboratories, recommends including a\u00a0healthy fat\u00a0like olive oil, coconut butter, or avocado in the last meal of the day to keep blood sugar levels steady overnight.<\/li>\n
  • If you have trouble sleeping, IF might not be for you.<\/strong>\u00a0According to IF expert\u00a0Cynthia Thurlow, \u201cIf you can\u2019t sleep through the night, do not attempt to use this strategy. Work on sleep first.\u201d<\/li>\n<\/ul>\n<\/div>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Getting started\u00a0 You know you want to try IF, but maybe you aren\u2019t sure where to start. First things first: Do your research. As nutritionist Stephanie Rofkahr from\u00a0Fit Four Five\u00a0explains, IF can be dangerous for people with\u00a0low blood sugar. Talk with your doctor before you make any changes to your diet. Next, decide which type […]<\/p>\n","protected":false},"author":2,"featured_media":10337,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17,13321,13318],"tags":[2438,2488,5626],"class_list":{"0":"post-10336","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-wellness-tips","8":"category-green-life","9":"category-mind-posivity","10":"tag-illume-e-magazine-online-cover","11":"tag-illume-magazine","12":"tag-practical-tips-to-eat-on-schedule"},"_links":{"self":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts\/10336","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/comments?post=10336"}],"version-history":[{"count":0,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/posts\/10336\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/media\/10337"}],"wp:attachment":[{"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/media?parent=10336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/categories?post=10336"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lavyon.com\/en\/wp-json\/wp\/v2\/tags?post=10336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}