Top Tips for Intermittent Fasting
If you’re looking for the best intermittent fasting tips, you’ve come to the right place.
Many people consider the 16/8 method to be the most straightforward and long-term method of intermittent fasting, and it’s a good place to start.
Another option is to simply fast whenever you feel like it. When you’re not hungry or don’t have time to cook, skip meals occasionally.
Experiment with different methods until you find one that you enjoy and fits into your schedule. Remember, the goal is to make your life easier!
The following suggestions can help people stay on track and get the most out of intermittent fasting.
Ok, let’s do it!
Give it time.
Begin slowly. Begin small. Begin gradually. Allow yourself plenty of time to adjust!
Of course, you’d like to see results right away…
Fasting requires time for your body to adjust, especially if this is your first time.
Remember that it’s normal to experience hunger pangs when you first begin, and it’s also likely that you’ll slip up a few times, which is perfectly normal!
This does not imply that you should give up or that it will not work for you. Instead, it’s an opportunity to learn, to consider why or how you made a mistake, and to take steps to prevent it from happening again.
Trust the process and stick with it, even when it’s difficult. You’ve got this!
To Increase Your Chances Of Success, Take It Slowly
Assume you’ve chosen the 16:8 strategy. You make the decision to begin the following day. If you’re used to eating at 8 a.m., there’s no need to force yourself to wait until noon on the first day. It’s fine if you have to work your way up to it. Breakfast should be postponed for 30 minutes, then an hour, and so on. Headaches, dizziness, low energy, and general sadness about not eating can all be avoided by gradually increasing your fasting window.
Exercise, but don’t overdo it.
To get the most out of it, you should combine exercise with intermittent fasting. Just be careful not to overdo it.
When you’re fasted, don’t try to run a triathlon or expect to complete all of your reps, but do light to moderate cardio and bodyweight exercises. If you feel weak or dizzy, stop immediately and drink plenty of water while intermittent fasting!
Things to think about when it comes to exercise and intermittent fasting:
- how much exercise you get on a regular basis
- how hard you exercise and how well you rest and recover
- how well intermittent fasting integrates into your daily routine and social interactions
- your level of stress and other obligations
Start Your Fast After Dinner
Starting your fast after dinner is one of the best tips I can give you for Intermittent Fasting.
This means you’ll sleep for the majority of your fasting period.
If you start fasting after dinner, especially if you’re using a daily fasting setup like 16:8, it might look like this:
- You’ll spend 1–3 hours watching television, getting ready for bed, and other activities.
- You’ll sleep for 6–9 hours.
- You’ve already fasted for 7 to 12 hours, which makes a 16-hour fast much more manageable. When you wake up in the morning, all you’ll want to do is skip breakfast.
Break Your Fast With An Average Sized Meal
The food you eat has an impact on your ability to stick to your diet and fast, and this is where intermittent fasting can come in handy.
- Every calorie is counted. Choose nutrient-dense foods that are high in protein, fiber, and healthy fats if the chosen plan allows some calories during fasting periods. Beans, lentils, eggs, fish, nuts, and avocado are just a few examples.
- Consumption of high-volume foods. Choose foods that are filling but low in calories, such as popcorn, raw vegetables, and fruits with a high water content, such as grapes and watermelon.
- Increasing flavor without adding calories. Garlic, herbs, spices, or vinegar can be used liberally to season meals.
What you DO eat is as important as what you DON’T eat.
First and foremost, learn the fundamentals of nutrition. Consume high-quality food in the appropriate quantities and at the appropriate times. For the most part, this is sufficient to get in great shape.
Always keep in mind that intermittent fasting isn’t an excuse to eat whatever you want. It’s all about calorie intake and expenditure. Make informed decisions that are beneficial to your health.
Use Drinks to Trick your Stomach
Drink a Ton of Water
Intermittent fasting has taught me that what I initially mistook for hunger was most likely thirst or boredom. Drinking plenty of water throughout the day will keep your stomach full, make you feel more alert, and help you satisfy that urge or habit to eat something.
Tea, black coffee, or sparkling water can also help; if I’m hungry, I’ll have a tea or coffee around 9:30 or 10 a.m., and the hunger disappears almost immediately. Fasting will undoubtedly cause hunger pangs from time to time.
You’re good to go as long as the drink has no calories; examples include:
- Water/sparkling water
- a cup of black coffee
- Green tea Black tea
- Diet beverages
Avoid food compulsions. Plan plenty of distractions to keep you from thinking about food on fasting days, such as going for a walk or cleaning your house.
The first day of intermittent fasting might feel fantastic. You’ll be buzzing from trying something new, and you’ll appreciate the increased clarity and energy that comes with fasting. Days two through four could be a complete nightmare. Doubt, sadness, rage, and daydreams about swimming in bowls of mac and cheese will undoubtedly occur.
Don’t put yourself through undue suffering by doing things that involve food. Stay away from the kitchen, as well as supermarkets and restaurants. Avoid staring at other people’s food, etc.
Boredom is your adversary.
How often has boredom caused you to eat more than you should, want, or even realize you are doing?
- You’re at work doing something mundane, and the snacks left in the kitchen call to you.
- You’re at home watching Netflix, which is fine but not particularly engaging, and you find yourself reaching for the snacks mindlessly.
But what exactly makes you eat when you’re bored?
This is due to dopamine, a chemical found in the brain.
Dopamine is responsible for reward-motivated behavior and makes you feel good when you achieve a goal.
Stick To A Plan
It’s much easier to stick to intermittent fasting if you have a routine. When you figure out what works for you and stick to it every day, you eliminate the possibility of doubt and second-guessing.
- Every day, start and end your fast at the same time.
- Following a weekly diet that consists of the same (or similar) foods each day. Every day for brunch, I eat eggs.
- It’s simple to prepare food ahead of time; all you have to do now is follow through.
ot to mention that sticking to a routine reduces decision fatigue.
The term “decision fatigue” refers to the deterioration of one’s ability to make decisions after a long period of doing so.
This means that if you’re constantly faced with decisions such as;
- What you’re going to eat
- When are you going to eat it?
- When you have the opportunity to prepare it
- If the calories and macros are right for you
You’ll eventually reach a point where your “decision-making muscle” is worn out, and you’ll make the wrong or easy decision.
By lowering the number of decisions you have to make each day, you’re effectively removing potential roadblocks to your success.
If you’re having trouble making the progress you want and frequently find yourself deviating from your diet and fasting hours, setting up a routine will help.
Expect Ups and Downs
They occur; they are a part of life and the process. You’ll figure out how to have more ups if you keep an open mind and don’t panic during the downs.
This is one of those instances…
If nothing else is working for you, intermittent fasting is not a quick fix or a shortcut to your goals.
It’s just another dietary option that, if used correctly and in accordance with one’s lifestyle, can be very beneficial to some people.
It’s important to remember this when intermittent fasting, and to understand that while it can produce amazing results, these results are dependent on a variety of factors.
- Keeping track of your calorie and macronutrient intake
- Consistent training
- Overloading the system gradually
This is true for all diets, so whether you’re following an intermittent fasting plan or something else, keep this in mind.
In Three Easy Steps, You Can Develop This Mindset
- Set goals based on what’s actually possible, not what you wish was possible.
- Be laser-focused in your efforts and understand that the best path to success is to put in consistent effort toward a single goal.
- Patience is required. Recognize that, just as you didn’t lose your dream body in a day, week, or month, you won’t be able to reclaim it in the same time frame.
Choose a Protocol That Is Right for You
16:8 (fast for 16 hours, eat for eight), 5:2 (significantly limit your calories two days a week and eat normally the other five), and the Warrior Diet are all examples of intermittent fasting (eat four hours, fast for 20).
I started by eating for 10 hours and fasting for 14 hours, and now that I’ve been doing it for almost nine months, I pretty much eat for seven hours and fast for 17 hours. That’s what works best for me and feels the most natural.
Some people may prefer to skip dinner altogether. Find a plan that fits your schedule and lifestyle, and that you can stick to, especially if you want to do intermittent fasting long-term. This may take some time, so be patient and willing to experiment with different fasting and eating schedules.
Try Using An App
I put together a list of the best apps for intermittent fasting here!
Fasting Isn’t That Bad
I wish I’d known that, while fasting is uncomfortable for the first four to seven days, your body adjusts quickly. You’ll feel amazing after the first week or two, and you’ll wonder why you waited so long to try intermittent fasting! It’s amazing how much more mental clarity and focus you’ll have, how much more energy you’ll have (eating used to make me tired), and how much you’ll enjoy feeling light and not having to think about food.
I was also surprised at how much not eating for the rest of the day reduced my hunger. I used to wish I could eat all day. Fasting makes me feel fuller with less food and keeps me fuller for longer periods of time.