Emilia Benton

The short answer is: It depends on the beverage and the type of IF diet you're following (different types of intermittent fasting, from <a href="https://www.womenshealthmag.com/weight-loss/a32300337/dry-fasting/" id="79778149-afcb-3d29-a20f-0415aabf3fc5"> dry fasting </a> to the <a href="https://www.womenshealthmag.com/weight-loss/a32329965/what-is-warrior-diet/" id="33e44ae8-a220-36fc-a94d-7e87d2516a5f"> Warrior Diet </a> , have different guidelines). But a good rule of thumb is to avoid any drinks that have any calories while you're fasting , says New Jersey-based dietitian <a href="http://erinpalinski.com/" id="3e2a9b3c-27ba-3d19-a0ce-9a5e35c98518"> Erin Palinski-Wade </a> , RD, author of 2 Day Diabetes Diet.

Consuming any carbs, proteins, or fats when you're trying to maintain a fasted state can negate the weight-loss benefits of intermittent fasting, she says. IF diets are also thought to lead to a reduction in insulin resistance and help control blood sugar, both of which can <a href="https://www.womenshealthmag.com/health/a19985090/prediabetes/" id="46083536-d122-3085-a95c-d760370b657a"> reduce your chances of becoming diabetic </a> . These benefits can be quickly canceled out if you consume too many liquid calories during a period of what should be a fasted state.

Here's what you should know about all some of the most popular drinks you might *want* to consume while doing intermittent fasting, and whether or not they'll take you out of a fasted state.

You can drink it black. Black coffee is calorie-free, so it's fine to enjoy during the fasting phase. But adding in sugar, cream, or milk is best avoided, as it can add calories to the drink that can take you out of a fasted state.

If you do want to flavor your coffee during a fast, experiment with calorie-free flavoring from a spice like cinnamon, says Palinski-Wade. Save the coffee add-ons for your non-fast windows of time."

Additionally, avoid having more than one cup, or switch to decaf, when you're fasting. Excessive caffeine, especially on an empty stomach, may increase <a href="https://www.womenshealthmag.com/food/a19941505/caffeine-overdose/" id="2a90d58f-846e-39ba-aad1-ae818bfdff8d"> those jittery feelings </a> which can often increase appetite and the desire to snack, she says.

Go for it. Just like coffee, tea is naturally calorie-free and fine to have during a fast, so long as its simply brewed tea that comes from tea bags, leaves, or flakes. Bottled ice tea is often heavily sweetened, so if you go that route, make sure youre opting for one that is unsweetened and not loaded with added sugar and calories, says Palinski-Wade. Caloric add-ons such as honey, milk or cream should be reserved for non-fasting times, just like with coffee.

Since tea is naturally lower in caffeine than coffee, you can have a bit more during fasts, however I would still recommend opting for decaf when possible, she says.

Drink up. Water is naturally calorie-free so there's no need to restrict it, says Palinski-Wade. Water in general is a good idea to sip on during fasting times to <a href="https://www.womenshealthmag.com/health/g19996713/drink-more-water-0/" id="8dba8b67-6f4f-353e-a1ba-25510235e490"> ensure hydration </a> but also as a way to fill your stomach and prevent hunger.

If you enjoy flavored water, you can add in fruit wedges or a splash of lemon or lime juice (or a splash of another juice) as long as it is a true "splash" (around one tablespoon per 12 ounces) and doesnt add more than a trivial amount of calories, says Palinski-Wade. Carbonated water/seltzer can be treated in the same way as water, as long as it is naturally flavored and calorie-free.

Skip it. If you're wondering if you can drink soda (or diet soda) while you're doing intermittent fasting, Palinski-Wade recommends <a href="https://www.womenshealthmag.com/food/a29228484/how-to-stop-drinking-soda/" id="8fac4e6b-ada7-3fdb-af90-b798167cc6eb"> staying away from soda </a> in general, even if youre not following a diet like intermittent fasting.

Regular sodas are usually loaded with sugar and calories and offer no nutritional value, she says. There also isnt enough data and research to say whether diet soda is okay to drink during IF, but research suggests that consuming too many artificial sweeteners (as diet sodas tend to have) can increase cravings and appetite, as well as promote weight gain and the storage of fat.

Your best bet is to limit all sodas as much as possible and satisfy carbonation cravings with seltzer or carbonated water, she says.

Pass on it. Alcohol should never be consumed when in a fasting period, as its effects can be intensified when consumed on an empty stomach, says Palinski-Wade. Alcohol is also a source of calories, so drinking it would break your fast while also likely stimulating your appetite and leading to increased hunger and cravings.

<h1> What about taking supplements during a fasting period? </h1>

This depends on the fasting schedule you're following, and you should discuss any supplements with your doctor before beginning to take them, says Palinski-Wade. If you fast for a set amount of hours each day, take your supplements during the eating hours (unless otherwise instructed by your doctor or dietitian), since most supplements like a <a href="https://www.womenshealthmag.com/food/g19961434/vitamins-and-nutrients-for-women/" id="b08a0c7f-80f6-3ae7-a8f6-5601d0428322"> multivitamin </a> are better absorbed when taken with food.

If you practice intermittent fasting that involves fasting on specific days, like the 5:2 diet, taking supplements is still recommended to ensure you are meeting your nutrient needs each day. Palinski-Wade recommends taking a <a href="https://www.womenshealthmag.com/food/g19961434/vitamins-and-nutrients-for-women/" id="b339eff1-23fc-31e7-acd6-8b2fffeb38d2"> high-quality multivitamin </a> daily when following any IF plan.

Generally, the small amount of calories found in a chewable/gummy/liquid vitamin would not offset a fast day, she says. "But do discuss this with your doctor or dietitian first to make sure you can take your supplement on an empty stomach.

The bottom line: At the end of the day, you want to consume close to zero calories during fasting periods. By avoiding sweetened drinks like soda and bottled iced tea, as well as caloric add-ons in your hot beverages, you can ensure you follow your IF plan correctly and successfully.

What Can You Drink While Intermittent Fasting?

<a href="https://www.womenshealthmag.com/weight-loss/a21729470/16-8-diet/" id="e20ad49c-ee27-37da-ad51-39920dc48fa7"> Intermittent fasting (IF) </a> , an eating style that's typically paired with <a href="https://www.womenshealthmag.com/weight-loss/a19907503/protein-weight-loss/" id="178f79a0-8464-36f3-a611-f860748295b7"> high-protein </a> or <a href="https://www.womenshealthmag.com/weight-loss/a31403841/ketotarian-diet/" id="2fd5e31e-f86a-3c8c-a0a0-67f4ae7b6b0f"> keto </a> diets, begs a l...

What Exactly Can You Drink While Intermittent Fasting Without Breaking Your Fast?

However, be warned: not all shakes are created equal. If you do your research and choose wisely, you can ensure youre still eating healthy on those days when youre busy. Here, a nutritionist explains everything you need to know about meal replacement shakes and how to pick ones that will help you stay on track with your weight loss.

<h1> First of all, are meal replacement shakes even healthy? </h1>

While whole foods are generally the best method for getting necessary nutrients, meal replacement shakes can be a convenient meal option on the go and can be nutritionally healthy too, depending on the shake, says <a href="https://www.amandanicolerdn.com/" id="de4adc32-3bde-395d-aebf-3b7175c79014"> Amanda Nicole, RDN </a> , a registered dietitian in Los Angeles.

When purchasing a meal replacement shake, its important to take into consideration the nutritional content of the shakes, says Nicole. Some shakes can be lacking in <a href="https://www.womenshealthmag.com/food/g19961434/vitamins-and-nutrients-for-women/" id="6b362bba-ef29-32e8-aa4c-b08e6c0b3597"> essential vitamins and minerals </a> you would get from eating solid food.

Store-bought shakes can also be high in added sugar, artificial sugar, or sugar alcohols. If you consume a shake that is high in sugar, it could make your blood sugar spike and then drop quickly, explains Nicole. This will give you a quick release of energy but make you feel tired shortly after.

Additionally, when you consume a meal that is high in sugar, youll likely feel hungry again shortly afterwards. Sugar alcohols in particular may cause gastrointestinal discomfort such as bloating, diarrhea and gas as well.

And consuming a lot of artificial sweetener can mess with your taste buds over time, making you crave sweeter and sweeter foods, says Nicole. When you become used to a high level of sweetness from artificial sweetener, foods that are naturally more tart in flavor, such as berries, will taste more bitter to you, adds Nicole. Basically, healthy snacks like fruits will be less likely to satisfy your sweets cravings when you're used to the taste of artificial sweeteners.

Rule of thumb: Look for meal replacement shakes that are <a href="https://www.womenshealthmag.com/weight-loss/a28438871/added-sugar-weight-loss-story/" id="0386a229-6660-34e4-a48c-035e729376e3"> low in added sugar </a> , sugar alcohols, and artificial sweeteners.

<h1> Are meal replacement shakes good for weight loss? </h1>

Meal replacement shake can be helpful as part of a weight-loss plan for some people. They can function as a healthy option for when you need something quick, replacing what could have been a less-nutritious pick, like a fast food meal.

They can also help you eat fewer calories during the day by replacing meals that may be higher in calories, while still helping you feel full. However, if a shake doesnt make you feel satisfied (which is likely if has too much sugar and not enough protein), you may reach for more food soon after drinking it, causing you to consume more calories by the end of the day.

A big part of satisfaction from eating is chewing your food and feeling the texture in your mouth, explains Nicole. When you drink your meal, you may be seeking something to munch on soon after."

So if youre looking to lose weight with meal replacement shakes, you should opt for a shake that is <a href="https://www.womenshealthmag.com/food/a19976015/high-protein-low-carbohydrate-foods/" id="4f017692-dc0d-34ab-ad0e-7451bf771374"> high in protein </a> , fiber, and healthy fats to keep you satisfied, and low in sugar to prevent hunger pangs from hitting later. If you consume more sugar than these other nutrients, your body will store it as fat, says Nicole.

Also, you shouldnt replace more than meal per day with a shake. Otherwise, you could become deficient in vitamins and minerals from whole fruits, vegetables, whole grains, nuts, seeds, and meat, says Nicole.

A meal replacement shake is just that, a single meal replacement, she says. So try to only reach for them when you're really in a pinch.

<h1> When is the best time of day to have a meal replacement shake? </h1>

There isnt a right or wrong time to have a meal replacement shake; it depends on what works best for you.

If you dont have time for breakfast or [you] work through lunch, a shake can be great during those times, she says. It can be a great alternative to breakfast, especially if you dont like to eat first thing in the morning, as breakfast gives your body enough energy to start the day."

If you dont have time for lunch, a shake could give you the energy to make it through the second part of your day, she adds. The time that you consume a shake wont impact your life in any way, and you shouldnt feel like you should sacrifice a meal with friends or family to have a shake.

Opt for a shake that is high in protein, fiber, and healthy fats to keep you satisfied, and low in sugar to prevent hunger pangs from hitting later.

Meal replacement bars are another option if you dont have time for a meal, she adds. You can easily throw them into your purse, backpack, or briefcase. Real food is, again, always a more nutritious choice, but meal replacement bars can be a good substitution when you need it and you get the added satisfaction of crunch and chew, says Nicole.

If youre hungry and wait too long to eat, you could overeat at the next meal you have, so it's better to have a shake or bar than skip a meal, she says Just like with shakes, look for a bar that is high in protein, fiber and healthy fats, low in sugar, and also free of artificial sweeteners and sugar alcohols.

<h1> What are the best meal replacement shakes to buy? </h1>

In addition to seeking out shakes and bars that are high in protein, fiber and healthy fats, as well as low in sugar, its key to opt for those that also contain vitamins and minerals, particularly from fruits and vegetables.

All these components give you a balanced meal and keep you feeling full and satisfied for longer, says Nicole. A well-balanced meal shake or bar will include 300 to 400 calories, 15 to 30 grams of protein, 3 or more grams of fiber, and 10 to 15 grams of unsaturated fat.

Good sources of protein are whey, soy, hemp, brown rice and pea protein. Look for natural sugars, such as cane sugar, brown rice syrup or coconut palm sugar, and check the ingredients for good quality, <a href="https://www.womenshealthmag.com/food/g32288985/healthy-fats-to-eat/" id="1d55f944-d86e-3c6b-a4e6-375979a49f6a"> plant-based fat from nuts, seeds, or plant-based oils </a> , suggests Nicole.

One thing to note is that most meal replacement shakes and bars range from 150 to 250 calories. This is more like a snack, so if you're replacing a full meal with one of these lower-calorie options and still feel super hungry, make sure to have additional whole food snacks around this time as well.

<h1> Here are 12 meal replacement shakes and bars that Nicole recommends: </h1>

This shake is perfect on the go because it doesnt have to be refrigerated until opening. It provides 20 grams of pea protein and is high in fiber, <a href="https://www.womenshealthmag.com/food/a30986333/plant-based-vs-vegan-diet/" id="ad962fc7-d737-37a1-a6a8-4bc1cf3f9bb8"> vegan </a> , dairy-free, soy-free, and gluten-free.

This product is excellent if youre following a vegan diet, are celiac, or lactose intolerant, says Nicole. To make it a complete meal and add in some heart-healthy fats, add a handful or cup of almonds.

This shake provides 20 grams of plant-based protein from hemp, pumpkin seed, and <a href="https://www.womenshealthmag.com/food/a22019662/pea-protein-benefits/" id="5f0667b3-e2f9-3d1a-a112-da4f5fe9c016"> pea protein </a> and is blended with spinach, kale, carrots, and organic spirulina.

The shake is a great option for a meal replacement because it has 25 percent of the daily value for 11 vitamins and minerals, and its vegan, soy-free, dairy-free, and gluten-free, says Nicole. Complete this meal by having a half of banana or one slice of whole-wheat bread with a tablespoon of peanut butter.

This shake offers 20 grams of grass-fed milk protein and is vegetarian, gluten-free, soy-free, kosher, and high in calcium.

Complete this meal with an apple and a tablespoon of almond butter to give you enough fiber, carbohydrates, and healthy fats to make it a balanced meal, says Nicole.

This shake provides 20 grams of grass-fed whey and casein milk protein and is low in sugar and high in fiber. Its also lactose-free, free of hormones and antibiotics, gluten-free, soy-free, kosher, and contains no artificial sweeteners or artificial ingredients.

This shake provides 20 grams of protein from peas, pumpkin, and flax seeds and is an excellent choice if you have allergies, says Nicole. OWYN shakes are free of some of the top allergens, including dairy, soy, gluten, egg, peanuts and tree nuts. It also contains a blend of greens from broccoli, spinach, and kale. Complete this meal, like some of the others, by having a banana or one slice of <a href="https://www.womenshealthmag.com/food/g19984054/how-to-choose-bread-thats-actually-healthy/" id="adcb6306-898b-317c-ae31-93357b15ae15"> whole-wheat bread </a> with a tablespoon of peanut butter.

This vegan shake gives you 20 grams of pea protein and contains 30 percent of daily recommended values for iron, calcium, phosphorus and potassium, says Nicole. Its also dairy, nut, soy, and lactose-free. Enjoy with a cup of carrots and a serving of <a href="https://www.womenshealthmag.com/food/g29135636/best-hummus-brand/" id="b3d32a78-b462-3e4c-a1fd-89e063e07296"> hummus </a> .

This shake is a great on-the-go option that doesnt have to be refrigerated. It also has 20 grams of protein from milk and Greek yogurt. Complete this meal with an apple and a tablespoon almond butter to give you enough energy and keep you full, says Nicole.

These bars have great flavor and are perfect for an on-the-go meal replacement. The bar is free of artificial sweeter or sugar alcohols and is high-fiber, gluten-free, kosher, soy-free, and dairy-free.

Enjoy with a serving of <a href="https://www.womenshealthmag.com/food/a19915703/healthy-beef-jerky/" id="b6405854-a705-3c5f-a948-13ad3003266a"> turkey jerky </a> , a couple of slices of deli turkey, or a half serving of unsweetened Greek yogurt for extra satiety power.

In addition to containing 20 grams of protein from whey, they only have three ingredients that you can easily recognize, including almonds, honey, and whey protein isolate, plus no fillers, artificial sweeteners, or sugar alcohols. Complete this meal with a serving of vegetables such as carrots, bell pepper slices, and cucumber slices.

Nicole also likes this bar, which is from the same brand but includes a <a href="https://www.womenshealthmag.com/food/g27276232/vegan-protein-sources/" id="18e13a8c-1100-32e3-af79-4430acf0b143"> vegan protein source </a> . These bars only have four ingredients including cashew, coconut nectar, pea protein, and lemon extract, and there are no fillers, artificial sweeteners, or sugar alcohols. Complete this meal with a serving of carrots to add more fiber to keep you full and digestive system regular.

This bar has definitely earned perfect in the name because its a complete meal that hits all the food groups, says Nicole. This refrigerated bar provides an adequate amount of protein, carbohydrates, healthy fats, and fiber and is made with whole foods from fruits, vegetables, seeds, and oil, offering essential vitamins and minerals. Since the bar has enough calories, there is no need to add any other food to make this work as a complete meal, says Nicole.

This bar only has five ingredients, including real peanut butter, peanut flour, grass-fed whey protein, brown rice syrup, and grape juice extract. Its also gluten-free, with no artificial sweeteners, no sugar alcohols, and no soy. Make this more filling by adding a hard-boiled egg, says Nicole.

12 Best Meal Replacement Shakes For Weight Loss

No matter what kind of nutrition plan you follow, you likely could always use a little more time to whip up a healthy and delicious meal for <a href="https://www.womenshealthmag.com/weight-loss/a19989705/healthy-breakfast-ideas/" id="cf67dc87-ce0a-3c61-a99e-07bacd89c0a7"> breakfast </a> , <a href="https://www.womenshealthmag.com/weight-loss/a19990069/lunches-for-weight-loss/" id="fb593158-0412-3f23-a91d-15419747229f"> lunch </a> , and <a href="https://www.womenshealthmag.com/weight-loss/a20...

The 12 Best Meal Replacement Shakes And Bars For Weight Loss, According To A Nutritionist

The Warrior Diet was originally created in the early 2000s by <a id="fbcfd2e8-9a1f-3ad5-a458-813c92ef25c8" href="https://www.orihofmekler.com/"> Ori Hofmekler </a> and based on his own experiences with the diet, which are outlined in <a id="a81eb1e5-e9d8-300c-a23d-6994c56b77ee" href="https://www.amazon.com/dp/B000VMBX5S/ref=cm_sw_r_cp_ep_dp_c88EzbQFHZKJ3"> his book by the same name </a> . The diet initially revolved around very small "underfeeding" meals of dairy, eggs, fruits, and vegetables for 20 hours of the day and a four-hour "overfeeding" window.

Essentially, it was a very early version of intermittent fasting and said to mimic ancient warriors' lifestyle of training and battling throughout the day and consuming a majority of their calories during the evening in one massive feast, explains Joel Totoro, RD, a sports dietitian and director of sports science at Throne Research in Scottsdale, Arizona. Hofmeklers original plan also had exercise suggestions built into it.

Okay, the Warrior Diet does sound interesting, albeit pretty dang intense. So is it actually healthy, safe and effective for weight loss? Here, experts break down everything you need to know about the Warrior Diet style of eating.

<h1> How exactly does the Warrior Diet work? </h1>

The diet has actually evolved from its original format since it was first created and the name was coined. More recently, the Warrior Diet has been interpreted as a strict 20-hour food fast and a four-hour fueling window, with various exercise requirements, says Totoro. This is also sometimes referred to simply as a 20:4 diet or 20:4 fasting.

The current version doesnt have any food restrictions for the fueling period, but youre not supposed to eat at all during the fasting period. While this might sound similar to the popular IF diet known as the <a id="6d071bf3-e03d-37dc-aa21-8f11859b535e" href="https://www.womenshealthmag.com/weight-loss/a21729470/16-8-diet/"> 16:8 diet </a> , in which you fast for 16 hours and eat during an eight-hour window, it's actually very different. First, it's much easier to fit your daily calorie needs into eight hours instead of four, and in the Warrior Diet, you fast during the majority of the day, which is much more challenging than fasting overnight and into a short portion of the day, like you would with the 16:8 diet.

<h1> What foods can you eat on the Warrior Diet and what should you avoid? </h1>

That depends which version of the diet you're following. The original Warrior Diet plan called for small meals of low-carbohydrate, naturally occurring foods such as eggs, dairy and nuts, paired with high-nutrient carbohydrate sources such as fruits and vegetables throughout the day, says Totoro. The daytime underfeeding period was followed by mass quantities of <a id="9446c1a5-22d4-3179-a97e-44e47b6f2d34" href="https://www.womenshealthmag.com/food/a19976015/high-protein-low-carbohydrate-foods/"> high-protein </a> and <a id="1ba82101-d6a1-3582-aeb3-1db32590163c" href="https://www.womenshealthmag.com/food/a19976922/eat-more-of-these-high-fat-foods/"> high-fat foods </a> paired with <a id="b21eaf38-a95d-3dfe-aed2-a2ec6ebc3c86" href="https://www.womenshealthmag.com/food/g20962417/whole-grain-foods-list/"> whole grain </a> and whole-food carbohydrate sources during the overfeeding period at night. The more modern take on the Warrior Diet allows you to eat whatever you want during your eating window.

While the original diet stressed nutritious and naturally occurring foods even during the feast stages, the more modern, free-for-all mentality can lead to overeating high-fat foods that are often lacking in nutrients, says Totoro.

If youre still intrigued enough to try it, he recommends <a id="4db3cffa-c6ff-3d91-a892-56c346763835" href="https://www.womenshealthmag.com/weight-loss/a29349587/intermittent-fasting-schedule/"> easing into a fasting period </a> a few days a week to assess how your body responds.

<h1> What are the health benefits of the Warrior Diet? </h1>

Because many people consume fewer calories than they normally would by only eating during a small window with this diet, this may lead to weight loss over time, Totoro says. However, theres no scientific evidence at this point to support the Warrior Diet as an effective method for weight loss. And because the diet is so extreme, it may not be sustainable for many people.

Additionally, any evidence of potential health benefits related to the Warrior Diet is more based on the <a id="9b639cc5-7535-3765-af06-d743dd5b25ba" href="https://www.womenshealthmag.com/weight-loss/a30212268/fasting-benefits/"> benefits of intermittent fasting </a> in general, he says.

With IF, theres emerging evidence that for some people, shrinking the eating window may help with GI issues, blood sugar control, inflammation, and other conditions, says Totoro. But it's important to remember that everyone responds differently to fueling and activity and what works for some will not work for others.

<h1> Are there any side effects of the Warrior Diet I should know about? </h1>

The Warrior Diet is restrictive and pretty extreme, which means it could lead to disordered eating habits for some people, says Amanda A. Kostro Miller, RD, a registered dietitian and advisory board member at <a id="4888835c-29eb-3f03-a606-746a536c9074" href="https://fitterliving.com/"> Fitter Living </a> .

This diet promotes binge eating during the four-hour non-fasting period, which can lead to stomach distension, exacerbation of heartburn and many other GI symptoms, she explains. Some at-risk people may become obsessive about the binge session and may engage in harmful behaviors like purging to remedy feeling too full.

Like any IF diet, you may also experience feelings of fatigue and hunger during the fasting period, which are <a id="fc5e7d3d-c505-3a89-ab40-19b9d70abefa" href="https://www.womenshealthmag.com/weight-loss/a29657614/intermittent-fasting-side-effects/"> signs the diet probably isn't a good fit for you </a> .

<h1> Who should and shouldn't try th e Warrior Diet? </h1>

This type of diet isn't sustainable for an extended period of time, so it's probably not a good idea for anyone, really. But its particularly dangerous for people who take medications that should be taken with food or are time-released, says Totoro. People with diabetes should also be extra cautious, since this type of diet could mess with your blood sugar.

Athletes who are training at a high or very competitive level should consult with their coaches and health care providers before trying this diet well, he adds.

Lastly, pregnant women, children, and people who have been diagnosed with eating disorders or dealt with disordered eating patterns in the past shouldnt try this diet, says Kostro Miller.

The bottom line: The Warrior Diet is extremely restrictive and while it may lead to weight loss, it's likely not sustainable. Consult with a dietitian or health care provider before trying this diet.

Between <a id="7776957a-33d7-3aef-a111-2283a96dfa5e" href="https://www.womenshealthmag.com/weight-loss/a32149673/what-is-slow-carb-diet/"> slow-carb </a> , <a id="1d151c5f-c5b9-30e3-a90c-84b7b3fad50e" href="https://www.womenshealthmag.com/weight-loss/a19434332/what-is-the-keto-diet/"> keto </a> , and <a id="7846fac3-c607-3d5b-a97c-2f9c9ee196a4" href="https://www.womenshealthmag.com/weight-loss/a32223696/intermittent-fasting-plateau/"> intermittent fasting </a> (IF), there are so many buzzy...

What Is The Warrior Diet And Can It Help You Lose Weight?

And, even though you're not eating solid foods, most fasting plans allow you to have low- or zero- calorie beverages while you fast, like <a href="https://www.womenshealthmag.com/health/a31139087/intermittent-fasting-water/" id="31995db1-1055-3aad-aafc-05c449ec3c42"> water </a> , <a href="https://www.womenshealthmag.com/weight-loss/a28984183/intermittent-fasting-coffee/" id="29399e94-3288-34d6-a021-72675b3dea20"> coffee </a> , and tea. That is, unless you're following the super strict, kind of buzzy version called dry fasting, which also involves the elimination of *all* beverages for extended periods of time.

Many people do dry fasting at times for religious reasons. But the diet has picked up traction as a method for weight loss (!). If that sounds bonkers to you, you're not alone. Here's what you need to know about itand how safe it really is.

<h1> Okay, so what exactly is dry fasting? </h1>

Some people exclude all foods and beverages for an extended period of time every day during religious practices like Ramadan. For example, when it comes to dry fasting for Ramadan, people who partake do their dry fast from sunrise until sunset every day for a month. For the purpose of this article, we will cover dry fasting in a health and weight loss context.

Again, when people choose to following a fasting diet for health reasons, they typically still allow certain liquids like coffee and water, and in the case of a juice fast, juice. Dry fasting, on the other hand, involves the restriction of both food and liquids for a large portion of your day, and sometimes up to 24 hours or longer, says Joel Totoro, RD, a sports dietitian and director of sports science at Thorne Research in Scottsdale, Arizona.

Many people do dry fasts as a sort of reset to their diet. The fasting can vary in length, but this kind of eating pattern isn't an every day thingit's usually done for a certain amount of days before returning to a more sustainable eating style.

During dry fasting, some people choose to get their fluids by loading up on fruits and vegetables when theyre in an eating period, but this isnt an effective way to meet overall hydration needs, says Totoro, especially if you're physically active regularly.

<h1> What are the purported benefits of dry fasting? </h1>

Fans of intermittent fasting have made plenty of claims about its health benefits, but more research is still needed to solidly a lot of these statements. This is what the current research says about how fasting in general (not only sans water) may help your body and mind.

1. Weight loss

Any sort of fasting can support calorie restriction, which may lead to weight loss. In a 2013 study in the <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/jhn.12042" id="b86593de-bc29-3d4d-a312-b1dc76cd1cb6"> Journal of Human Nutrition and Dietetics </a> , scientists analyzed the effects of dry fasting during Ramadan. The research included 240 healthy adults who dry-fasted for at least 20 days. A week before the holiday, researchers measured the participants body weight and calculated their body mass index (BMI). A week after Ramadan ended, the researchers took the same measurements, and found that body weight and BMI was lower in almost everyone who took part in the study.

Of course, just because dry fasting results in short-term weight loss doesn't mean it's healthy or the most sustainable method for losing weight. Research has not shown dry fasting to be any more beneficial than other intermittent fasting diets that allow for fluids such as water, tea, and coffee, says Totoro.

2. Improved insulin sensitivity

New Jersey-based dietitian <a href="http://erinpalinski.com/" id="3e2a9b3c-27ba-3d19-a0ce-9a5e35c98518"> Erin Palinski-Wade </a> , RD, author of 2 Day Diabetes Diet, says that in some studies intermittent fasting has been found to reduce blood sugar levels and reduce insulin resistance, which can be very beneficial to those at risk of developing type 2 diabetes.

The results of a <a href="https://www.sciencedirect.com/science/article/pii/S1550413118302535" id="8dfab0bc-a101-323c-a042-129b98eac8a8"> 2018 study </a> published in Cell Metabolism are notable here: Researchers found that even without weight loss, early time-restricted fasting increased insulin sensitivity in men with prediabetes. (Most other similar studies cant definitively say whether insulin sensitivity improves because of the fasting schedule itself, or because most people lose weight when they fast, which also improves insulin sensitivity.)

3. Better concentration

Palinski-Wade notes that some animal studies have shown intermittent fasting to be protective to the brain by improving its function and structure, like in this <a href="https://www.ncbi.nlm.nih.gov/pubmed/29307281" id="243284e1-dc61-3cb8-a0ee-4f9413a9870f"> 2018 study </a> in Experimental Biology and Medicine, which suggests fasting may protect against Alzheimers disease by reducing the incidence of memory loss.

Obviously, more research is needed to see if this is also true in humansbut at some point in the future, those results may apply more broadly.

4. Reduced inflammation

At the root of many of fastings health benefits is a reduction in inflammation, and thats a <a href="https://www.slashgear.com/study-finds-which-fasting-diet-protocol-targets-chronic-inflammation-26588656/" id="9abf7cac-0a91-31be-a36f-a39420e65857"> connection being studied pretty closely </a> by experts interested in the relationship between fasting and overall health.

In 2019, researchers at Mount Sinai found that intermittent-fasting cycles lasting less than 24 hours <a href="https://www.cell.com/cell/fulltext/S0092-8674(19)30850-5" id="897346ab-805b-3940-a706-57b6b874fa5b"> reduced the number of pro-inflammatory monocytes </a> in the blood. High levels of monocytes have been associated with some chronic inflammatory and autoimmune diseases.

Similarly, the Yale School of Medicine studied the effects of fasting and diets on the bodys macrophages, or inflammatory immune cells, and found that low-carb dieting, fasting, or high-intensity exercise may help to reduce that kind of inflammatory response.

5. Stronger immunity

In the last two years, proponents of fasting have claimed that restricting caloric intake for even a short period of time can <a href="https://thesource.com/2018/11/21/fasting-for-72-hours-can-reset-your-entire-immune-system/" id="71a3dbce-41d6-3e13-add3-2f85f7edca70"> reset your immune system </a> , giving it a much needed power boost.

This theory was born out of a <a href="https://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/" id="9725e25a-ac24-3fbd-a79c-427b91bc4893"> University of Southern California study </a> on both mice and humans, which suggested that fasting for 72 hours could allow your body to flush out damaged immune cells and regenerate new, healthier cells primed to help the body fight toxins. (The effects of fasting on patients undergoing chemotherapy were examined in this particular study.) Still, more research is needed to know for sure if fasting is really a boon for immunity.

6. Delayed aging

A <a href="https://www.sciencedirect.com/science/article/abs/pii/S1550413119304292?via%3Dihub" id="a8953433-6fbf-3ceb-a4ff-0fc55ce02fd5"> 2019 study </a> in Cell Metabolism found that alternate day fasting, specifically, improved some of the more common markers of aginglike cardio health and fat-to-lean ratioin a small sample of healthy, non-obese people.

Elsewhere, the National Institute on Aging has reported that male mice that ate less frequent meals <a href="https://www.nia.nih.gov/news/longer-daily-fasting-times-improve-health-and-longevity-mice" id="c5932c5f-3ca0-38d8-a510-37af8a22e732"> lived longer </a> compared to mice that ate more frequently, with fewer liver diseases and metabolic disorders.

<h1> But dry fasting in particular sounds pretty extreme. Is it safe? </h1>

Fasting can be different for everyone and <a href="https://www.womenshealthmag.com/weight-loss/a29657614/intermittent-fasting-side-effects/" id="77fcb3e8-8505-32c5-a0c2-66e2cbbc2463"> some people have better experiences with it than others </a> , depending on their previous diet, fitness level, and individual health, says Emmie Satrazemis, RD, CSSD, a sports dietitian and nutrition director at Trifecta Nutrition in Sacramento, California. But, tbh, many health experts wouldnt recommend you try a dry fast, especially if you have any pre-existing medical conditions or a history with eating disorders.

These are the potential side effects of dry fasting:

<ul><li> Increased hunger and thirst </li><li> Dehydration </li><li> Headaches </li><li> Gastrointestinal distress </li><li> Mood swings </li><li> Fatigue </li><li> Picking up disordered eating habits </li></ul>

Since your body can only survive an average of three days without water, it is not recommended to dry fast for an extended period of time or more than a 24-hour window," Satrazemis says. If youre exercising, abstaining from fluids can be especially dangerous and put you at risk for dehydration and heat stroke in warm weather.

Research has not shown dry fasting to be any more beneficial than other intermittent fasting diets that allow for fluids such as water, tea, and coffee.

Any feelings of dizziness, fainting, rapid heart rate, or dark urine are all warning signs to look out for that would indicate you are putting your body at risk, says Totoro. (Yikes.) If you are experiencing any of these symptoms, end your dry fast immediately, eat food, and drink waterand call your doctor if your symptoms don't improve.

The bottom line: From a health standpoint, the best way to achieve sustainable weight loss is to focus on a well-rounded diet and exercise. At the end of the day, the risks of dry fasting can far outweigh any potential benefits.

If you're familiar with the <a href="https://www.womenshealthmag.com/weight-loss/a30658778/intermittent-fasting-meal-plan-men-s-health/" id="ca2fd065-3b41-33ca-a0f8-2fb9b796d717"> intermittent fasting </a> (IF) diet ( <a href="https://www.womenshealthmag.com/weight-loss/a29547718/jennifer-aniston-reese-witherspoon-intermittent-fasting/" id="8952d41b-5f14-3d6a-a4e3-8db82b78258b"> which is a celeb favorite </a> , btw) you probably know that it involves eating during certain time periods and f...

What Is Dry Fasting—And Is It Safe?

As the <a href="https://www.womenshealthmag.com/health/a31674258/is-coronavirus-airborne/https://www.womenshealthmag.com/health/a31406983/when-will-coronavirus-end/" id="c8449240-23ee-366c-a49c-ef1b8d20d16f"> coronavirus pandemic </a> continues, official <a href="https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/how-covid-spreads.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fcoronavirus%2F2019-ncov%2Fprepare%2Ftransmission.html" id="2865d2cb-80eb-3356-a924-ec87e524a13d"> Centers for Disease Control and Prevention (CDC) guidelines </a> have shifted rapidly. One day, <a href="https://www.womenshealthmag.com/health/a32032755/diy-fabric-masks-novel-coronavirus/" id="809f1ed4-6688-37f8-a013-9481e932e746"> face masks </a> weren't a necessity for venturing outdoors, now they are! Some cities are still on lockdown, while others are opening back up and loosening <a href="https://www.womenshealthmag.com/health/a31481769/social-distancing-coronavirus/" id="584398fd-a8a5-382c-a3d9-d857d2b7f3f3"> social distancing </a> rules. So it would make total sense if you're wondering: Whats even safe anymore to do outdoors?

You might be questioning whether it's even cool right now to go outside to take a walk, and escape the <a href="https://www.womenshealthmag.com/health/a31958387/free-online-therapy-coronavirus/" id="2dd55379-ca33-3e28-ab68-1aad277b9564"> stress and anxiety this situation may have brought on </a> . It's an important question, especially considering how crucial movement and time spent outdoors can be for your mental health. "Being outside can improve your mental health, including conditions like stress, depression or anxiety, says <a href="https://www.onemedical.com/providers/natasha-bhuyan/" id="aa0d9768-45eb-3329-aeba-161d92f108bd"> Natasha Bhuyan </a> , MD, an infectious disease specialist and family physician in Phoenix, Arizona. Its good to unplug from the 24/7 news cycle and take a break outdoorsif you can safely do so.

So, uh, how exactly can you do that while moving about with as little risk as possible (for you *and* others)? Let these experts explain everything you need to know about whether or not you should be taking walks right nowand what precautions to keep in mind every time you go outside.

<h1> Can I still go for a walk during the novel coronavirus pandemic? </h1>

The answer here is: probably. Whether its safe or not depends largely on two things: where you live and the time you choose to go for a walk , says Stephen Berger, MD, a board-certified infectious disease doctor and co-founder of <a href="https://www.gideononline.com/" id="d8cb8960-210b-31ca-a014-371c4f426d9b"> GIDEON </a> (the Global Infectious Diseases and Epidemiology Network), an online diagnosis and reference tool for infectious diseases and microbiology.

If youre in a city thats been hit particularly hard with novel coronavirus cases, like New York City, for example, popular walking spots like Central Park have proven to be just as crowded, if not more so, than they were before the virus hit. As such, you should avoid these areas if you cant truly socially distance yourself from other people, says Dr. Berger. You should also go for walks during less crowded periods, like the beginning or end of the day, or find alternative routes, such as on neighborhood sidewalks and streets, where you might encounter fewer people.

As with every behavior that potentially puts you at risk, the chance of contracting infection will be related to the cumulative time spent outdoors, says Dr. Berger. So, keep your walks on the shorter end to encounter fewer people, and in turn, reduce your risk of contracting the new coronavirus (or spreading it to someone else if you are positive but asymptomatic). But if you're able to walk somewhere that isn't crowded, like if you live in the country, staying outside for an extended period is okay.

<h1> What are the social distancing recommendations for when I'm outside? </h1>

Right now, the most important tactics are avoiding crowds, <a href="https://www.womenshealthmag.com/health/a32032737/diy-face-mask-coronavirus-bandana-scarf/" id="959abfad-7617-3101-ae21-5c3996921f97"> properly using face masks </a> and <a href="https://www.womenshealthmag.com/health/a31230341/how-long-should-you-wash-hands/" id="f277a679-d8b8-34ad-a2f2-9c4626df1457"> washing your hands frequently </a> , says Dr. Berger. While experts and health organizations are generally recommending people maintain a distance of 6 feet, 10 feet is even betterand this applies even when youre going for a hike, walking your dog, or jogging in the neighborhood.

Whether its safe or not to go for a walk depends on where you live and the time you choose to go.

If you have to use an elevator or staircase to exit your building, try to wait until you can use it without being near another person. If someone gets in the elevator with you, its key to stand as far away as you can, face away from them, and be cognizant of the fact that elevator buttons and railings may also be contaminated. If you have the option to use stairs or an elevator, take the stairs when you canthese aren't an option for many elderly people, so it's best to leave the elevators for them.

<h1> Is there anything else I can do to make sure I'm being extra safe outside? </h1>

Take these precautions next time you head outside for a walk. They can help you prevent the spread of novel coronavirus to others and keep you safe as well.

<ul><li> Wear a mask or facial covering. Keeping your mouth and nose covered while you're outside can help you from spreading any particles that may carry infection, though it won't necessarily protect you from picking up the virus, says Dr. Berger. Best-case scenario, you and everyone else you encounter will be donning face masks, or you avoid other people entirely (but, again, depending on where you live, that may not be realistic). </li><li> Avoid meeting up with friends and/or strangers. You should not meet up with a friend to go for a walk unless you are <a href="https://www.womenshealthmag.com/health/a31481769/social-distancing-coronavirus/">intentionally keeping six feet apart from each other</a> , and you should avoid meeting up in large groups altogether, says Dr. Bhuyan. Six to 10 feet of distance is farther than most people think, so if you find it impossible to hold a conversation that far apart, its probably better to go for a solo walk. Its important to understand that even if youre not showing symptoms, <a href="https://www.womenshealthmag.com/health/a31646078/coronavirus-infect-people-without-symptoms/">you could still be a carrier of the virus</a> , meaning you could potentially infect others, she says. </li><li> Don't touch your face while you're outside. Novel coronavirus spreads when you <a href="https://www.womenshealthmag.com/health/a31402318/how-does-novel-coronavirus-spread/">pick up the virus on your hands</a> and then <a href="https://www.womenshealthmag.com/health/a31229708/how-to-prepare-for-coronavirus/">touch your nose, mouth, or eyes, allowing it to enter your body</a> . So keeping your hands away from your face can help keep you safe. Also make sure to wash your hands when you get home, especially if you decide to sit on a bench or lay in the grass in a park. Although there havent been any studies to show that the virus lives on grassy areas and similar environments, experts suspect that they are no less contaminated than sidewalks, stairs, or the bottoms of your shoes, says Dr. Berger. </li><li> Sanitize door handles. Make sure to disinfect anything you touched as you reentered your home ( <a href="https://www.womenshealthmag.com/health/a31253707/clean-my-phone/">and your phone</a> , if that went outside with you). </li></ul>

<h1> Is there anyone who shouldn't go out for walks at all during this time? </h1>

Again, this depends where you live and how youre timing your walk, says Dr. Berger. If you fall into the <a href="https://www.womenshealthmag.com/health/a31473784/who-is-most-at-risk-coronavirus-immunocompromised/" id="39f67ec9-bb7a-3b48-a70e-503419c5fbd8"> high-risk elderly and immunocompromised groups </a> and live in a hard-hit area, you should avoid leaving home at all, whenever possible.

If suitable assistancefood delivery, for exampleis available, do your best to use these services and stay home, he says. Leaving home, if absolutely necessary, should take place with a face mask and social distancing, during non-crowded time periods, and with minimal human interaction.

The bottom line: It's safe to go for a walk if you're healthy and take the proper precautions. If you live somewhere where it's difficult to practice social distancing and the infection rate is high, it's best to stay inside as much as you can.

Is It Safe To Go On A Walk During Coronavirus?

Is It Safe To Go On A Walk During The Novel Coronavirus Pandemic?

In general, any weight loss (no matter the diet approach) will eventually lead to your body adjusting and getting used to the new weight, leading to a plateau, says <a href="http://erinpalinski.com/" id="3e2a9b3c-27ba-3d19-a0ce-9a5e35c98518"> Erin Palinski-Wade </a> , RD, a New Jersey-based dietitian and author of <a href="https://www.amazon.com/2-Day-Diabetes-Diet-Just-Dodge-ebook/dp/B00JAUM932/ref=sr_1_1?crid=UOQZLO0X0AIV&amp;dchild=1&amp;keywords=2+day+diabetes+diet&amp;qid=1587473957&amp;s=books&amp;sprefix=2-day+diabe%2Cstripbooks%2C181&amp;sr=1-1" id="8153e917-4bc5-3f32-ad98-4d1b056d10e9"> 2-Day Diabetes Diet </a> . On any weight loss plan, after your body has lost a significant amount of weight (around 5 to 10 percent of total body weight) it isnt unusual to experience slowed weight loss or a plateau for a few weeks as the body resets, so to speak.

<h1> What should you do when you plateau while doing intermittent fasting? </h1>

It's totally understandable if you're feeling frustrated if IF is not working for you as part of your weight loss plan, especially when youve heard so many people shout praises about <a href="https://www.womenshealthmag.com/weight-loss/a21729470/16-8-diet/" id="3d8e33d4-7536-3c6e-a0ea-79feb5f137bd"> fasting diets </a> from the rooftops. If your weight loss doesnt continue after the first few weeks, there could be other reasons its stalled.

But dont give up all hope just yet. Turns out, there are steps you can take to <a href="https://www.womenshealthmag.com/weight-loss/a19972296/weight-loss-plateaus/" id="dae844d8-616f-3b77-aeab-bf0c116a9b1a"> break out of this plateau </a> , continuing to give IF a fair shot. Here's what might be holding up your weight loss and what to do about it to get back on track.

<h1> 1. Youve gotten too lax about tracking calories during your eating window. </h1>

One of the reasons intermittent fasting works is that it leads to calorie restriction when you are eating only during set times, Palinski-Wade says. If you are eating too many calories during non-fasting times, even the calorie deficit experienced during the fast wont be enough to offset overdoing it on the calories later.

Fix it: Palinski-Wade recommends <a href="https://www.womenshealthmag.com/weight-loss/a19934732/how-to-food-journal/" id="ec4f517a-22cd-3cdf-ae1c-425a8fd68ffb"> keeping a food journal </a> for one week to determine if you are increasing your calorie intake significantly during non-fasting times, making it easier to pinpoint where you may be falling short so you can move the needle again.

<h1> 2. Youre not getting enough exercise. </h1>

Youve heard it a million times before: In order to see weight loss results, you need to focus on diet and exercise.

Intermittent fasting, like any weight loss strategy, requires an energy deficit to promote fat loss, explains Palinski-Wade. If you are eating fewer calories but also moving less, you wont have the same energy deficit as if you were moving more and eating less.

Fix it: If youve stopped moving or started reducing your workouts, try to correct this by wearing a fitness tracker, says Palinski-Wade. Dont overwhelm yourself with a big goal like running a marathon; instead, give yourself small step goals (a half-hour daily walk, for example) to reach to boost overall movement. Lastly, don't forget to also incorporate <a href="https://www.womenshealthmag.com/weight-loss/a32034761/intermittent-fasting-strength-training-weight-loss-success-story/" id="49943a99-5a91-394d-acb5-0c43009fef55"> strength training </a> into your workouts and overall IF plan to fight against muscle loss.

And if you're <a href="https://www.womenshealthmag.com/weight-loss/a29657614/intermittent-fasting-side-effects/" id="90654041-ff42-381f-ab6e-e8d97bc428ae"> feeling too tired or drained by your IF plan </a> to move more, consider trying a different diet or a different IF schedule that might better suit your energy needs so you don't feel fatigued ( <a href="https://www.womenshealthmag.com/weight-loss/a29349587/intermittent-fasting-schedule/" id="054c304a-f8ab-384f-a93a-b38c4782279e"> there are a ton to choose from! </a> ).

<h1> 3. You arent eating the right types of foods. </h1>

Hate to break it to you, but not all calories are created equal. According to Palinski-Wade, simple sugars digest rapidly, leading to very little energy being used in the digestive process, and a quick, but not long-lasting, spike in energy. So dont expect to feel great and achieve the same results if you opt for a doughnut over a protein-packed smoothie for breakfast, just because they may have close to the same number of calories.

Fix it: Foods that are rich in fiber and protein, meanwhile, can require as much as 30 percent of their total calories to be used up during the digestive process. So if your weight loss has stalled, look at your diet as a whole, she says. There may be areas in which you started off on point and have gotten lax about nutrition.

Questions to ask yourself include:

<ul><li> Are you eating 30 grams or more of fiber per day? </li><li> Are you taking in 20 to 30 percent of total calories from protein? </li><li> Are you limiting simple sugars to less than 10 percent of total calories? </li></ul>

If the answers to any of these questions is no, make adjustments to your <a href="https://www.womenshealthmag.com/weight-loss/a19984844/tracking-macronutrients/" id="33bae363-178a-37d5-af1d-b166270751ca"> macronutrients </a> (e.g., carbs, fats, and protein) to jumpstart weight loss progress again, says Palinski-Wade.

<h1> 4. Youre consuming too many calories at the end of your daily window. </h1>

Youre likely well familiar with the idea that breakfast is the most important meal of the day, and that it should be larger in volume and nutrients compared to lunch and dinner. According to Lauren Harris-Pincus, a registered dietitian in the New York City and New Jersey area, and author of <a href="https://www.amazon.com/gp/product/1543011241/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&amp;tag=lau04f-20&amp;camp=1789&amp;creative=9325&amp;linkCode=as2&amp;creativeASIN=1543011241&amp;linkId=3b4c2df46ced952e213c79841d0c6b79" id="1696bf7c-5a0c-380b-aca2-f5c950253a2d"> The Protein-Packed Breakfast Club </a> , its especially key to follow this concept with IF.

In fact, <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.20460" id="14db0120-df57-37d8-a575-e9fd4abbc131"> a small 2013 study </a> showed that women who were overweight or obese lost 2.5 times as much weight on the same amount of calories when they ate more of those calories earlier in the day.

This system also matches our hormone pattern of cortisol and blood sugar balance, which should be highest in the morning and decreases throughout the day into the evening, adds <a href="https://www.davidnico.com/" id="0c76a139-bd3a-388c-af21-ca3e97ed0ef0"> David Nico </a> , PhD, a certified lifestyle medicine coach and author of <a href="https://www.amazon.com/gp/product/B0176YDCOI/ref=dbs_a_def_rwt_bibl_vppi_i0" id="36c1846d-c7c8-38dd-a165-6cd91647a384"> Diet Diagnosis: Navigating the Maze of Health and Nutrition Plans </a> .

Fix it: Consider eating larger meals earlier in the IF period of the day and taper off to smaller portions later, Nico suggests.

Sleep can have a direct impact on body weight through its impact on appetite, basal metabolism, hormone regulation, and energy levels. So, if youve been sleeping less or are regularly dealing with interrupted sleep compared to when you started your fasting diet, this can be holding you back from achieving weight loss progress, says Palinski-Wade.

Fix it: To improve sleep quality, set a structured bedtime and wake-up routine, going to bed and getting up at the same time every day. Put all screens away as soon as you hit the sheetsinstead, try focusing on reducing stress levels by opting for more calming activities, like reading a book or doing a quick <a href="https://www.womenshealthmag.com/health/g25178771/best-meditation-apps/" id="97d674f3-09f3-355c-abac-c917bd98de50"> meditation sesh </a> .

<h1> 6. Your hormone levels may be out of whack. </h1>

This one is difficult to determine on your own without the help of a medical professional. What we do know is that health needs can vary widely by individual, which is why IF simply may not produce the same results for everyone.

Following the IF pattern means we are eating according to our metabolism, which is highest in the morning and tapers off throughout the day, says Nico. Some people eat too much of the wrong foods closer to bedtime, disrupting the hormone system and setting off a cascade of insulin imbalances.

Fix it: First, talk to your MD. But in general, the best strategy to prevent a slowing in metabolism with any weight loss plan is to prevent excessively low calorie intake (under 1,200 to 1,500 per day, depending on age/size), says Palinski-Wade. At the end of the day, its always best to consult with a knowledgeable health professional (such as your doctor or a registered dietitian) before starting a diet plan like IF, but especially you have any hormone concerns.

Reasons You've Hit An Intermittent Fasting Plateau

Intermittent fasting (IF) has gotten <a href="https://www.womenshealthmag.com/weight-loss/a29832494/vanderpump-rules-stassi-schroeder-intermittent-fasting-wedding/" id="f035d314-3bf4-3863-aca3-911ea96c5e5a"> its fair share of buzz </a> as the trendy diet of the moment. But if youve tried IF and were quick to give it up because you werent satisfied with your results, theres a good chance you <a href="https://www.womenshealthmag.com/weight-loss/a31816703/not-losing-weight-intermittent-fasting/...

6 Reasons You've Hit A Weight Loss Plateau While Doing Intermittent Fasting

The eating plan is included in the book <a href="https://www.amazon.com/4-Hour-Body-Uncommon-Incredible-Superhuman/dp/0307704610" id="bf7c5021-6034-3e9e-ac1d-e28a4169c15f"> The 4-Hour Body: An Uncommon Guide to Rapid Fat-loss, Incredible Sex, and Becoming Superhuman </a> by Timothy Ferriss (an entrepreneur, author, and podcast host), which was published in 2010. In the book, Ferriss details his Slow-Carb Diet approach. But the diet has also gained lots of followers who haven't necessarily read about it in The 4-Hour Bodyit's a buzzy diet that makes the rounds.

So what's the Slow-Carb Diet all aboutand can it really help you lose weight in a safe and sustainable way? Let's get into it, with the help of a registered dietitian.

The Slow-Carb Diet involves eating five food main groups (animal protein, vegetables, legumes, fats, and spices) and teaches to eat four meals a day for six days of the week. You also get one cheat day, on which you can eat whatever you want, explains Brigitte Zeitlin, a registered dietitian and owner of <a href="http://bznutritionny.com/" id="902eeed4-ac5c-3028-acb9-5c968bd1338d"> BZ Nutrition </a> in New York City.

Basically, the idea is to follow a very low-carb regimen on the premise that it will increase your bodys ability to break down fat for energy and reduce your overall fat stores, says Zeitlinand in turn, reduce your body weight.

Ferriss also talks about various supplements (like calcium and magnesium) you can take while doing the diet, but they aren't a requirement. Now, a break down of the Slow-Carb Diet eating rules.

<h1> What are the rules of the Slow-Carb Diet? </h1>

The slow-carb diet is based on the following five fundamental rules, which Ferriss also detailed on <a href="https://tim.blog/2012/07/12/how-to-lose-100-pounds/" id="0526616f-943f-353c-a96f-08006de7aedd"> his blog </a> :

<ol><li> Avoid white carbohydrates. If you are on this diet to lose weight, then you need to avoid all processed carbohydrates (like breads, pastas, cereals, baked goods, etc.) for six days per week. If you are on the diet to increase your muscle and strength, then youre allowed to eat these foods within 30 minutes of finishing a resistance-training workout. </li><li> Eat the same meals over and over. Basically just re-make the same meals from the approved five groups of foods (animal protein, vegetables, legumes, fats, and spices). </li><li> Watch what you drink. This diet boasts the importance of drinking water and other unsweetened tea or coffee. Consuming alcohol, juice, smoothies, sodas, or any calorie-filled beverage is discouraged. </li><li> No fruit. This diet bans all fruit intake on the premise that they contain too much sugar for weight loss. (Psssst, many other experts <a href="https://www.womenshealthmag.com/weight-loss/g31903094/fruits-for-weight-loss/">still recommend fruit</a> on a weight-loss plan, though!) </li><li> Take one day off per week. One day a week of your choosing, you can cheat and eat and drink anything you wish. (More on that later.) </li></ol>

Turns out, there are no foods that are actually dubbed slow-carbohydrate foods. "I believe the name of this concept comes from the approved-food lists and the fact that the carbs that are allowed are all complex carbohydrates, meaning they have fiber in them and therefore take your body longer to break down and process," says Zeitlin. "In other words, they move through your system at a slower rate than the simple, or white, carbs that are off limits on this diet."

For anyone unfamiliar with the concept of <a href="https://www.womenshealthmag.com/food/g22560295/complex-carbs-list/" id="bd26dbe3-9285-3569-ac40-bdfa5b4294b3"> simple versus complex carbs </a> : White-flour items or simple carbohydrates move through the body at a faster pace than complex ones like legumes or dark leafy greens, Zeitlin explains. So, simple carbs end up being less filling and satiating, plus they spike your blood sugar, compared to complex ones due to the removed fiber. So, complex carbs = slow carbs. Get it?

<h1> What foods are allowed on the diet? </h1>

Foods allowed on the Slow-Carb Diet include:

<ul><li> Animal proteins: Eggs, cottage cheese, chicken, beef, pork, and fish </li><li> Legumes: Lentils, black beans, pinto beans, red beans, and soybeans </li><li> Certain vegetables: Spinach, asparagus, peas, green beans, sauerkraut, kimchi, and cruciferous veggies (broccoli, cauliflower, kale, and Brussels sprouts) </li><li> Fats: Butter, olive oil, grapeseed oil, nuts, ghee, and dairy-free creamer </li><li> Spices: Salt, pepper, herbs, and seasonings </li></ul>

FYI: Several food groups are off-limits on this diet, including fruit, dairy (except for cottage cheese), fried foods, white-flour products, and alcohol.

<h1> Whats this I hear about a cheat day? </h1>

If youve already given <a href="https://www.womenshealthmag.com/weight-loss/a29833780/low-carb-vs-keto-diet/" id="08174b6d-f887-3fbe-aa0d-913ffcb89452"> keto or any other low-carb diets </a> a try, you might be eager to test out the Slow-Carb Diet, which is *somewhat* similar.

Emilia Benton

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