Fasting has become a buzzword in health and wellness circles, but is it truly beneficial for your body? According to health experts, the answer depends on how it’s done. While intermittent fasting and time-restricted eating can offer benefits like improved metabolism, better digestion, and even longevity, the key lies in what and how you eat in between.
Here are 6 expert-approved eating tips that support holistic wellness, whether or not you’re fasting:
1. Start with Hydration
Whether you’re fasting or not, drinking enough water is crucial. Hydration helps flush out toxins, supports digestion, and maintains stable energy levels. Start your day with warm water or herbal teas to kickstart your metabolism.
2. Break Your Fast Wisely
After fasting, your first meal should be gentle on the stomach and rich in nutrients. Experts recommend breaking your fast with a balanced mix of protein, fiber, and healthy fats — such as a bowl of Greek yogurt with fruit and nuts or a veggie-packed smoothie.
3. Don’t Skip on Fiber
Foods high in fiber not only keep you full longer but also support gut health. Include whole grains, legumes, leafy greens, and fruits in your meals. They help regulate blood sugar and maintain energy levels throughout the day.
4. Add Healthy Fats
Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil. These fats aid nutrient absorption, support brain health, and provide long-lasting energy.
5. Avoid Ultra-Processed Foods
Processed snacks, sugary beverages, and fast foods may satisfy your cravings but can undo the benefits of fasting. Stick to whole, nutrient-dense foods that nourish your body and keep inflammation at bay.
6. Listen to Your Body
Fasting isn’t one-size-fits-all. Pay attention to your body’s hunger cues, energy levels, and overall mood. If you feel weak or fatigued, consider adjusting your fasting window or nutrient intake.
Fasting can be a powerful tool for wellness — when paired with mindful eating. By following these six expert tips, you can fuel your body the right way, whether you’re following a fasting routine or just aiming to eat healthier. Always consult a healthcare provider before making significant changes to your diet.
