Healthy Fasting How to Eat on Feed Days - 7 Tips

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Healthy fasting is simple: you don't eat or drink anything that has calories in it for 16-36 hours one or more times a week. Fasting in this way - intermittently - is what keeps it healthy and safe.

Great, but how should you eat on your feed days to ensure fat loss success?

Before I offer 7 tips that will help you eat well on your feed days and maintain fat loss, the good news is that even if you overeat on your feed days and don't have fat loss you'll still get some of the benefits of healthy intermittent fasting which include:

* increased growth hormone levels (known as the youth hormone)

* decreased insulin levels (insulin tells our bodies to store the energy from our food as fat and glycogen)

* increased epinephrine and norepinephrine levels (help us to feel alert)

7 Tips for Feed Days To Ensure Steady, Safe Fat Loss

1. Eat like the fast never happened. No extra portions or treats because you think you have extra room or to reward yourself for getting through your fast. Try to eat at the times and in the quantities that you normally do when you aren't fasting.

2. If you aren't losing weight at a rate that seems reasonable (1-2 lbs a week) then pay more attention to your eating habits. Are you eating more since starting fasting? For a while you may need to write down what you eat and look up the calorie content. Keep in mind that most people underestimate the number of calories they eat by at least 30%. Eye balling is therefore not reliable, so a digital food scale can be a good investment.

3. Eat 'clean' - it's far easier to figure out how many calories you're eating if you simply spice up plain, natural foods instead of eating processed ones.

4. Eat enough high quality protein - at least .8 g of protein per lb of your body weight minimum. This will help to keep you satisfied, energetic and less likely to overeat.

5. Do resistance exercise during the week to maintain your muscle. You can stick to simple body weight exercises or lift weights - whichever suits you best.

6. Drink enough. Thirst is often mistaken for hunger. As long as your urine is very pale yellow or clear you're getting enough fluid from what you eat and drink, so use that as your guide, not a specific number of glasses per day.

7. Don't worry if you overindulge sometimes. It's okay and normal. Your next fasting day will take care of it.

Remember, your fasting days are for fat loss and your feed days ensure that you get the nutrients you need and don't feel deprived. Healthy fasting will therefore help you lose fat and improve your health in the easiest, safest way possible.