5. Avoid foods that contain added sugar or processed carbohydrates. While you cannot completely ban such foods from your diet, at least try to keep rice, pasta, bread or anything that has processed carbohydrates in them to a minimum when coming off a fasting state. These types of foods can raise your insulin levels. Include more complex carbohydrates with fiber and low sugar fruits as they won’t cause an immediate spike in insulin levels. Complex carbohydrates include oatmeal (old-fashioned or steel cut), yams, sweet potatoes, etc. Low sugar fruit include berries, kiwis, grapefruit, avocado, cantaloupe, oranges, apples, etc.
6. Include protein in your meals prior to fasting; plant-based and lean animal-based proteins will stabilize blood sugar levels
…show more content…
Therefore, hydration is very important during intermittent fasting because water allows for cell permeability. This ensures molecules and ions can flow in and out of the cells with ease. Cell permeability also helps release toxins in the cells and allow nutrients to come in. Be sure to have adequate amounts of water.
• Calorie deprivation: Because intermittent fasting requires you to eat a low number of calories within a given time frame, this can leave you feeling tired or drained. It’s important to eat nutrient-dense food during “feeding time”. Some people take amino acid supplements during their fast to help ensure protein maintenance.
• Skipping breakfast difficulties: Intermittent fasting programs will have you skip breakfast. This can lead to fatigue, headaches, low energy and other undesirable effects. If you’re at work while still fasting, these potential effects could cause be disruptive. It is also important to have a planned meal ready once your fast is over, because you may be tempted to eat the very first thing you see (pizza, ice cream, chips, etc.) and negate the positive effects of the