5 tips to improve the effect of "intermittent fasting"!

 Here are 5 tips to help intermittent fasting be more effective!

1. Be careful not to overeat

Some people feel that eating time is limited during intermittent fasting, so they can eat and drink as much as they want during the eating period, or they may only eat two meals a day, but eat a lot and eat a lot at each meal, Instead of eating too much food and too many calories unknowingly, this of course will affect the effect of light fasting.

Those who eat two or three meals during the meal period can choose to eat a vegetable salad if they feel a little hungry between meals. Compared with other foods, vegetable salad does not secrete too much insulin. The rich fiber can also increase satiety and promote gastrointestinal motility.

2. Supplement potassium

Abnormal insulin secretion can cause problems such as obesity, poor memory, and cardiovascular disease. Potassium is an important mineral that can help solve insulin problems. So many people do intermittent fasting to solve these problems. By eating a lot of potassium-rich foods such as vegetables, bananas, spinach, or supplementing potassium in health products, helping to get enough potassium is the secret weapon to accelerate the effect of fasting.

3. Take a progressive fast

Intermittent fasting should not be too fast or too aggressive, especially for people with low blood sugar, should gradually shorten the eating time without the body feeling reluctant or uncomfortable to avoid blood sugar problems. For people who have a long eating time a day and eat a lot, if you want to shorten the eating time to 4 hours or 8 hours at a time, it is a bit difficult, you can start with 10 hours to try, you can also eat three meals a day, but do not eat snacks, and control the time within 10 hours until you can adapt to a little, then shorten the eating time to 8 hours, and after a period of adaptation, shorten it again.

4. Ensure enough sleep

When people are under high pressure or tired, they are more likely to feel hungry, and the secretion of cortisol will increase significantly, which will increase insulin and prevent the breakdown of fat. Therefore, it is necessary to develop a good sleep routine, try not to stay up late and get enough sleep. It is best to sleep for at least 7 to 8 hours a day. At the same time, try to relieve your own stress, such as taking more walks after meals, which is also important for improving sleep.

5.HIIT high-intensity interval training

HIIT (High Intensity Interval Training) is an intensive high-speed exercise for the whole body in a short period of time. Such high-intensity whole body training combined with intermittent fasting can help secrete growth hormones, resist aging, and burn fat. The key is High-intensity exercise in a short period of time, and to ensure that the body has enough time to recover, you can do it 1 to 3 times a week. Because high-intensity exercise will enhance the fat-burning effect of fasting, remember not to do it during fasting time, but during eating, to avoid low blood sugar and cause physical discomfort.