One thing I learned about how to start intermittent fasting is to ease into it. One of the biggest mistakes people make is they just jump into IF, without planning. This can mean failure from the start. You simply cannot go from eating 3 normal meals daily to eating 6 small meals within a short window of time. Our body will most definitely rebel at this.
How To Start Intermittent Fasting
First it is important to study the different plans of IF (intermittent fasting) and decide which is best for you and your lifestyle. There are many things to take into consideration, so study it out and decide which plan fits your schedule and habits best. (see my other page for information on plans)
Helpful Tips
I have found several helpful tips to help you on your journey. Here are a few:
- consume water regularly through the day (lemon water is great)
- drink cinnamon herbal tea during fasting helps suppress appetite
- watch less TV, this could stimulate your hunger
- exercise just before or during eating window
- eat healthy, nutritious meals
- try meditation
Eat Healthy, balanced diet
Intermittent fasting plans do not specify which foods to eat and avoid, it is important to eat healthy, nutritious foods and avoid junk foods.
- fruits and vegetables (fresh, frozen or canned in water)
- whole grains, ie: quinoa, brown rice, oats, barley
- lean protein, ie: fish, poultry, beans, tofu, nuts, seeds and eggs
- healthy fats from fatty fish, olive, coconut, avocado oils; nuts and seeds
It is also important to drink plenty of water throughout the day.
Some FAQ
- Can I drink liquids during the fast? Yes. water, coffee, tea and non-caloric beverages.
- Isn’t it unhealthy to skip breakfast? No. Just eat healthy food during the day
- Can I take supplements while fasting? Yes. Some supplements may work better taken with meals.
- Can I workout while fasting? Yes. It is best to workout just before breaking fast or during eating period.
- Does fasting cause muscle loss? All weight loss methods can cause muscle loss, so it is important to lift weights during workouts and eat plenty of protein.
- Does fasting slow down my metabolism? No. Studies show that short-term fasts actually boost metabolism.
What to Eat While Fasting
- Water – plain or carbonated – It is important to stay hydrated during fast
- Coffee and tea – without added sugar, milk or cream
- Diluted apple cider vinegar
- Bone broth
Healthy Eating Tips
- Eat nutritious whole foods such as lean proteins, healthy fats, unrefined grains, fresh vegetables and fruits
- Cook at eat at home
- Read nutrition labels: avoid forbidden ingredients like fructose corn syrup or modified palm oil
- Watch for hidden sugars and sodium
- Avoid processed foods
- Balance your plate with fiber, healthy carbs and fats and lean proteins
When To Workout
It is important to workout during intermittent fasting program. Exercise helps you use up stored fat .
For optimum results here are some pointers:
- Time workouts during eating periods
- Eat healthy carbs and proteins within 30 minutes of exercise
- When doing intense exercise, eat first so your glycogen stores are available
- Stay hydrated especially during your workout
- Listen to body’s signals (if weak or light-headed, take a break or conclude workout)
No one Is a Failure
Some days it is just very difficult or impossible to do your intermittent fasting. That is ok!! Take a break and give yourself time to refocus. Continue eating as healthy as possible and treat yourself occasionally. Do not make the mistake of allowing IF to consume your life. Be sure to balance your life and make time for pleasure. If you love to read, then do it. Spending time with family is important so just do the best you can to eat healthy, but be present.
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