Fasting tips

Use Sleep to Your Advantage

Something which is overlooked when fasting is it’s a lot easier to kill time if you are sleeping. If you eat at 5 PM the night before, go to bed at 11 PM, and wake up at 7 AM, you only have 10 hours of fasting left before hitting the 24 hour mark. If you can, adding in a 30 minute to 1 hour nap will cut another hour off the clock. Eating earlier and going to bed earlier can make this even easier – finishing dinner at 4 PM, and going to bed at 10 AM can lead to a short fast during the second day!

Drink Plenty of Liquids When Fasting

Next, make sure you are drinking a lot of water during your fast. First, this will help with flushing your system, but also, by drinking a lot of water and other liquids, you can feel more full. Drinking water is very important for general health, but even more important when you aren’t eating and trying to stay sane. Other liquids you can have are black coffee and unsweetened tea. Coffee contains proteins which suppress your appetite, and this can help with hunger pains. One thing to note though is coffee leads to elevated cortisol levels, which makes it harder to burn fat. Green tea is another drink that you can utilize when fasting. Green tea has some caffeine, helps suppress your appetite, and in addition, drinking green tea does elevate cortisol levels. In general, whatever you decide to drink, just make sure it doesn’t have any calories, and also that you are staying hydrated throughout the day.

Listen to Your Body When Doing Your 24 Hour Fast

Finally, there will be moments when you want to eat and don’t want to push through. Staying positive, drinking water, and resting could be best here – but also, if you become shaky or actually NEED food, then it is totally okay to end your fast. If you are someone who is sensitive to not eating and have troubles with blood sugar levels, fasting might not be for you. For people who check with their doctors and know the potential dangers of fasting, listening to your body will be very important for completing your fast successfully. If you get a headache (which is very common and a sign your body is flushing out toxins), drinking more water will be critical for your success. Being self-aware is incredibly important for success in this world, and being healthy rather than fainting or becoming sick because you tried to push through is a better scenario.

Stay Busy During Your One Day Fast

Have you ever heard the expression, “time flies when you are having fun?” Time does fly when you are busy and occupied with work or play. If you decide to do a 24 hour fast, it will be a lot easier if you can stay busy and occupied throughout your day. One of my worst fasts ever came when I had nothing going on during the afternoon at work. From hours 18 to 23, I sat at my desk and, more or less, just thought about how hungry I was and calculated how much time I had left until it was time to eat. On the other hand, you can go a long time with not thinking about food if you are busy and actively engaging your mind and body. Also, a lot of times I’ll eat just because I’m bored or anxious. By staying busy, you won’t get bored and feel tempted to eat. Staying busy will help you get through your fast much easier.

16:8 Fasting

This method involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between. For this to work, you may set your eating window from 9 a.m. to 5 p.m., for instance. This can work especially well for someone with a family who eats an early dinner anyway. Then much of the time spent fasting is time spent sleeping anyway. (You also don’t technically have to “miss” any meals, depending on when you set your window.)

5:2 Fasting

This is one of the most popular IF methods. The idea is to eat normally for five days (don’t count calories) and then on the other two eat 500 or 600 calories a day. You can choose which 5 days you want to eat and which 2 days to fast . The idea is that short bouts of fasting keep you compliant; should you be hungry on a fast day, you just have to look forward to tomorrow when you can “feast” again. “ Some people say ‘I can do anything for two days, but it’s too much to cut back on what I eat all seven days’. For these people, a 5:2 approach may work for them over calorie-cutting across the entire week.

8 Intermittent Fasting Plan Tips | Consult with Your Doctor

Before starting any diet plan, it is a good idea to talk with your doctor and ask for help with determining how much is enough and how much is too much. Your doctor knows your body and how it works so there won’t be any guesswork. Research is still being done on the side effects of intermittent fasting and keeping your doctor in the know could help if something goes wrong. Though the side effects are not life-threatening, they still are side effects. If your doctor knows what you’re doing with your diet, they can better treat the side effects if they get too difficult to handle. Here is a bonus tip: Start gradually and work your way into your plan. This way, any side effects you face will likely come gradually so you can discuss them with your doctor little by little.

8 Intermittent Fasting Plan Tips | Don’t Overeat

Many people try the intermittent fasting and decide to overeat during the 8-hour window in order to battle hunger during the 16 hour fasting period. Don’t do it. Overeating not only defeats the purpose of intermittent fasting, but it also leads to unhealthy eating habits, weight gain, digestive issues, and so much more. There is a fine line between doing it right and doing it wrong. Figure out what amount of food works best for you and refer back to the tips here. Eating healthy meals during your eating period and having healthy snacks is the best way to go. As long as you do it in moderation, this plan could work.

8 Intermittent Fasting Plan Tips | Hydrate

Hydration is a big part of almost any diet. Drinking water gives you a full feeling, plus there doesn’t need to be a fear of it causing weight gain. In fact, one of the most common side effects of intermittent fasting has been headaches. Personally, headaches are an issue for me, so I wanted to make sure that they didn’t become more common during fasting periods. It is believed that the headaches are due to dehydration during the fasting periods, which is enough of a reason to make sure you drink your water. My water of choice is mineral water but it is important to find mineral water that you enjoy (of course, sticking to the ones that don’t have sweeteners or calories). Mineral water has helped restore electrolytes and any mineral imbalance I had and it will surely do the same for you. Even coffee is allowed during fasting periods. Just make sure it is low calorie and that you don’t over do it with the caffeine.

8 Intermittent Fasting Plan Tips | Stick to It

Once you have the eating window planned and know what to eat, you need to make sure you stick to the fasting window as well. It is very important that you eat nothing (not even one bite) during your 16-hour fasting window. There are tricks to help with that, but first, we need to understand what is at risk. If you eat something during the 16-hour window, even one bite, you negate all of the benefits you will get from intermittent fasting. One trick to do this successfully is to make sure you pick one meal during your eating window that will be a full meal. So while you’re snacking and eating smaller meals, pick one meal to make a full one. This will help give you a feeling of being full and could help with your 16-hour window as well.