Intermittent Fasting for Beginners: Easy-to-Follow Instructions on Glucose Control
Intermittent fasting (IF) is becoming an increasingly popular weight control method and overall wellness solution. It's an eating pattern in which you switch between phases of eating and fasting. People employ intermittent fasting for various reasons, including regulating glucose levels, boosting energy, and sharpening concentration. If you're just beginning to experiment with intermittent fasting, it might be bewildering at first, but it's easy when divided into simple steps. In this article, we'll let you know what is intermittent fasting, how glucose behaves during intermittent fasting, and how using the SIBIONICS GS1 can help you monitor your glucose during your fasting periods.
What is Intermittent Fasting?
Intermittent fasting is not about what you eat, but when you eat. It is a cycle of eating and fasting. You do not eat at all (or you eat very little) during the fasting times, but you eat your regular meals during the eating times. There are different ways of doing intermittent fasting, but some of the most popular ways are:
16/8 Method: You consume calories within a window of 8 hours and stay hungry for 16 hours. For example, you might eat from 12:00 p.m. to 8:00 p.m. and then fast from 8:00 p.m. to 12:00 p.m. the next day.
5:2 Method: You eat regular meals five days of the week and limit calories to around 500-600 calories on two non-consecutive days.
Eat-Stop-Eat: You fast once a week or 24 hours a week and do not eat any food from dinner one evening to dinner the next evening.
Intermittent fasting is very flexible and you can choose whichever approach fits your lifestyle. Just be sure to stick to eating wholesome, healthy foods when you're eating.
How Intermittent Fasting Affects Glucose Levels
Intermittent fasting can help your glucose levels, especially if you have diabetes or want to better control your glucose levels. During fasting, your body is in a "fasted state" where it metabolizes stored energy from fat. During this time, your body becomes more insulin-sensitive, meaning the body gets more sensitive to insulin, the hormone that manages glucose levels. Your body is thus better able to use glucose when you go back to eating.
Fasting also gives your body a chance to rest and heal, which can lead to overall improved health and more efficient glucose control down the road. Through the use of intermittent fasting, you may find that your glucose levels stabilize, and your body is better at controlling them.
But do remember that intermittent fasting will affect everyone uniquely. Some will see drops in glucose levels, especially if they're not eating enough food within their windows of eating, but others will see an improvement. That's where checking your glucose levels comes in useful.
How the SIBIONICS GS1 Can Help You Track Glucose During Fasting
One of the best methods of tracking how intermittent fasting is affecting your glucose levels is through a smart device like the SIBIONICS GS1. This device can test your glucose levels in real-time, giving you accurate information on how your body responds during fasting and eating periods.
With the SIBIONICS GS1, you can track how your glucose level changes throughout the day and discover how fasting impacts your body. If, say, you notice that your glucose levels become too low when you fast, you will need to adjust your fasting durations or the amount of food consumed while within your eating window. Conversely, if your glucose levels rise, you will need to reassess your diet and consume a healthier diet.
With GS1, you can make informed decisions about your fasting schedule and diet to keep your glucose levels within a healthy range. The device gives you instant feedback, so you can take control of your health and make adjustments when necessary.
Tips for Success with Intermittent Fasting
If you are beginning to use intermittent fasting, it is worth doing so in a way that is non-damaging to your health and easier to maintain with the passage of time. Following are some tips to help you succeed:
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Start Slow: If you are a beginner to fasting, start with a shorter fasting time, such as 12 hours, and then increase it as your body gets used to it. This will make it easy and less demanding.
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Stay Hydrated: While fasting, ensure that you drink plenty of water so that you are properly hydrated. You may have black tea or coffee but not sugar-laden beverages or calories. Staying properly hydrated keeps you energized and healthy.
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Nutritious Eating: When eating, ensure meals are balanced with plenty of foods that are packed with nutrients. Eat whole grains, vegetables, lean proteins, and healthy fats to help keep your glucose level in check as well as providing your body with energy.
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Listen to Your Body: Intermittent fasting can be challenging initially, so listen to your body. If you are dizzy, weak, or light-headed, you can adjust your fasting period or have a light snack. Your health comes first, and fasting should not make you sick.
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Exercise with Meal Times: If you can, try to do exercise during your meal times, when you are likely to feel more energized. Exercise can increase your insulin sensitivity and further improve your glucose control.
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Monitor Your Glucose: Utilize a glucose monitor such as the SIBIONICS GS1 to track your levels on a regular basis. Monitoring your glucose will allow you to see more clearly how fasting is impacting your body and make changes to optimize your results.
Is Intermittent Fasting Suitable for You?
Intermittent fasting may be a great way to regulate your glucose and keep your health up, but it's not for all individuals. If you have diabetes or some other medical condition, you need to talk to your doctor first before you start intermittent fasting. Your doctor will tell you if it's for you and give you personalized advice on how to do it safely.
It's also healthy to be patient. Intermittent fasting is a process that takes time to bear fruit, so don't expect change overnight. Consistency and proper approach and intermittent fasting will better your glucose levels as well as help in a healthier living.
