Prepare yourself for success before attempting intermittent fasting by taking these actions.
1. Select the Type.
If losing weight is your aim, think about how much you want to drop. Varady advises starting with alternate-day fasting even if it is more difficult if it is considerable. By doing this, you can significantly reduce your weight in the first few months, which can help you stay motivated. Then, she advises, you can transition to time-restricted eating because it’s simpler to maintain over time.
2. Choose a Window
You will need to choose your eating window if you want to try time-restricted eating (Intermittent Fasting). You can choose how to do this. Some customers inform Bauer that they don’t need to eat in the morning, so they’ll start their eating window with lunch, then have a snack, and then eat dinner. Some people will squeeze all three meals within the condensed eating period.
Not prepared to commit fully? Try a 12-hour fast; Bauer claims that this is the rhythm that people naturally fall into. It’s less strict, but it prevents evening eating, which, according to her, can aid in weight loss and lessen any problems with heartburn or insomnia brought on by eating too close to bedtime.
3. Make Strategic Intermittent Fasting Day Plans
According to Susie, fasting can result in unpleasant feelings like “hanger,” which is rage brought on by hunger, as well as exhaustion and headaches. She advises taking a week-long view and paying attention to the days that call for additional efforts, such as a day when you have a work presentation. Not in those days should a fast be planned.
Similarly, it might be quite difficult to maintain Intermittent Fasting for days when special foods play a significant role if you have an important social event (a birthday party or other celebration). Making this work for you, in the long run, requires planning to fit IF around your lifestyle rather than the other way around.
4. Continue Choosing Nutritious Foods
It’s not entirely true—especially if you want to feast healthfully—that you may eat whatever you want during feasting seasons. According to Bauer, fasting is not a substitute for a nutritious diet. To maintain Intermittent Fasting, Focus on foods containing lean protein, fiber, low GI carbs, fruits, and vegetables to receive the nutrients you require, advises the expert. Drink a lot of water all day long. This will stop you from becoming dehydrated, which only makes adverse effects like headaches worse.
5. Intermittent Fasting: Sliding Windows
Once more, if you are practicing time-restricted eating, be aware that you do not need to adhere to the same eating window each day. You can change it based on your obligations. For instance, if you are intermittently fasting and have special brunch plans, slide your window up so that you can take part and feel joyful and satisfied (not deprived).
6. Speak with a healthcare expert
If you have underlying health issues, you may have many questions about whether it is the correct choice for you, what to consume, and how to implement it in your own life. In that situation, it is best to get advice on how to do this safely from a licensed dietitian nutritionist, advises Susie. Use the EatRight.org nutrition expert finder tool to locate one in your region. It is provided by the Academy of Nutrition and Dietetics.