Fasting tips

Rest Your Body

When I started researching water fasting on YouTube, I found that a lot of people overdid it and it caused them physical harm, or it caused them to end their fast prematurely. I wanted to avoid this at all costs, so I made a daily plan of what I was going to do each day. Thankfully, I work from home so this part was pretty easy for me.

One Meal A Day Fast

Here in this method, you eat once a day. Some people choose to eat dinner and then not eat again until the next day’s dinner. That means your fasting period is 24 hours. This differs from the 5:2 method. Fasting periods are essentially 24 hours (dinner to dinner or lunch to lunch), whereas with 5:2 the fasting is actually 36 hours. (For example, you eat dinner on Sunday, “fast” Monday by eating 500 to 600 calories, and break it with breakfast on Tuesday.) The advantage is that, if done for weight loss, it’s really tough (though not impossible) to eat an entire day’s worth of calories in one sitting. The disadvantage of this approach is that it’s hard to get all the nutrients your body needs to function optimally with just one meal. Not to mention, this approach is tough to stick to. You might get really hungry by the time of dinner and that can lead you to consume not-so-great, calorie-dense choices. Think about it: When you’re hungry, you’re not exactly craving broccoli. Many people also drink coffee in excess to get through their hunger which can have negative effects on your sleep.

24-Hour Method

This method involves abstaining from food for one entire day a week.

Choose-Your-Day Fasting

This is more of a choose-your-own-adventure. In this method, some people try rigorous fast namely 4-day water fast and 7-day water fast

hour fasts

This involves fasting for the entire day. For example, if you eat dinner on day 1, you would fast for all of day 2 and not eat again until breakfast on day 3. This is generally 36 hours of fasting. This might provide a more powerful weight-loss benefit and may help avoid the temptation to overeat dinner on day 2.32 However, there are some risks involved with fasting more than 24 hours.

2 fast

This is the version of intermittent fasting that has the most scientific support, as most studies on intermittent fasting have featured similar advice.31 Dr. Michael Mosley popularized this variation of intermittent fasting in his book ‘The Fast Diet.’ The 5:2 fast involves five regular eating days and two fasting days. However, on these two fasting days, you are allowed to eat 500 calories on each day. These calories can be consumed at any time during the day – either spread throughout the day or as a single meal.

hour fasts

This way of doing intermittent fasting involves fasting from dinner to dinner (or lunch to lunch). If you eat dinner on day 1, you would skip the next day’s breakfast and lunch and eat dinner again on day 2. This is also known as “one meal a day,” or OMAD. It is generally done two to three times per week.

4

This involves a 4-hour eating window and a 20-hour fast. For example, you might eat between 2:00 pm and 6:00 pm every day and fast for the other 20 hours. This would involve eating either one large, lengthy meal or two smaller meals within this period. Learn more about shorter fasts

8

This way of doing intermittent fasting involves daily fasting for 16 hours. Sometimes this is also referred to as an 8-hour eating ‘window.’ You eat all your meals within an 8-hour time period and fast for the remaining 16 hours. Generally, this is done daily or almost daily. For example, you may eat all your meals within the time period of 11:00 am and 7:00 pm. Generally, this means skipping breakfast, but some people prefer to skip dinner instead. Typically this involves eating either two or three meals within this 8-hour period.

Listen to your body.

Pay attention to your energy levels, moods and emotions, hunger and food cravings, and how you feel overall. Fasting is the perfect time to get in touch with your body’s cues. With all the distractions in our everyday lives, it’s easy to get out of touch with these signals. But our bodies often show us what they need. You’ll find that over time fasting can help you get back in touch with these cues.