Tag Archives: meal portioning

What is Intermittent fasting?

Intermittent Fasting

We all love food, which makes weight loss a challenge. What if you can eat the foods you love and just skip a meal? That sounds like a fantastic deal and that’s what people often assume intermittent fasting is all about. Unfortunately, that’s not the case. Skipping breakfast isn’t the defining feature of any diet. Like all diets, it’s about self-control. So what really is intermittent fasting?

Intermittent fasting or time-restricted fasting is, at its core, eating at specific times and refraining from eating during others. It limits the number of calories you take every day, giving you the ability to maintain your calorie intake without changing what you eat. The goal is to set an eating window that’s between 6 to 12 hours a day. For example, if you’re going by the “skip breakfast” route, your eating window might be between 11 A.M. and 10 P.M. 

Intermittent fasting: Does it work, and is it safe? | OSF HealthCare

But the hard part is, you have to train yourself. When you set your eating window, you have to stick to it. Cheat days don’t really apply to this diet like the rest. In a way, you’re training your metabolism. This diet does require physical activity. That means you need to exercise between one of the meals in your eating window. Go on a nice walk or hit the gym when possible to get the most out of your intermittent fasting experience.

Beyond exercise, there’s one more “catch.” Ideally, you should avoid sugary foods and drinks. More importantly, you need to stay hydrated. One should always stay hydrated, but in this case, you should increase your water intake if you’re exercising in order to replenish your fluids. And while this diet gives you the ability to eat what you want, that’s not 100% true. It requires you to add more fiber and protein to your meals as well. Protein, for one, is a must when you’re exercising. But when paired with fiber, which in itself is fantastic for your GI tract, it makes you feel fuller for longer. When you’re not eating for hours on end, you’re going to want that full feeling to keep from breaking your dieting window.

Let’s recap.

DO:

  • Exercise
  • Set and stick to an eating window
  • Stay hydrated 
  • Eat more fiber and protein

DON’T

  • Eat outside your set window
  • Drink or eat sugary things
  • Be inactive

What do you think about intermittent fasting now? It’s far from the skip breakfast misconception most believe it to be. But in all reality, this is a great diet for losing weight healthily. It just requires a lot of self-control. If this diet doesn’t sound like a fit for you, check out our article on the Mediterranean diet. It may be a better fit for you, especially if you’re a fish-lover. And if you struggle to eat healthily, or just aren’t a fan of meal prep, don’t forget we make and deliver meals and snacks tailored to fit individual dietary needs. Click here to learn more.

Sources:

jamesclear.com

medicalnewstoday.com

Small Plates: A Meal Portioning Hack

Chances are, you’ve heard this before. Using a smaller plate can help you lose weight. The truth is, small plates and bowls aren’t an end all be all. It’s about altering a small habit. Think about it this way. When you go to an all-you-can-eat buffet, which plate are you grabbing? The big one or the small one? Of course, you want to try a little bit of everything. There’s tons of room on that plate for everything too. But, you end up getting and eating too much. By the time your plate is empty, you’re full. There’s no more room in your belly for the other tasty foods you didn’t get to try at the buffet. Your eyes were too big for your stomach.

That’s the concept behind portioning. When you have a big plate or bowl, you want to fill it up as much as you can. The bigger the eating surface, the more calories you eat. Naturally, most of us aren’t food experts. We don’t know exactly how much to eat or how many calories we’re consuming. That’s where the little plate comes in handy. Filling that small plate up with food is just as visually satisfying as filling up a big one. The less you consume, the more likely you are to lose weight over time.

Keep in mind that eating off a small plate isn’t an exhaust for seconds. Eating two full small plates might just be worse than eating a large one. As always, losing weight and getting healthier is a matter of habit changing and self-control. Use a smaller plate to simplify meal portioning. Don’t go back for seconds. Your body will thank you in the long run!

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