Intermittent fasting is a popular health trend. It’s not just a diet; it’s a pattern of eating. It does not say what to eat. But it does say when to eat. If you’re new to intermittent fasting, you may be unsure where to begin. This article offers simple steps to get you started!
Understanding Intermittent Fasting (IF)
Let’s understand intermittent fasting before we discuss how to start it. Intermittent Fasting involves cycles of eating and fasting. You eat only during a certain period of the day and then fast for the rest.
For deep understanding of intermittent Fasting read the article from here.
Benefits of Intermittent Fasting
Benefits | Description |
Weight Loss | It helps you eat fewer calories, aiding weight loss. |
Improved Health | It may improve blood sugar levels, brain health, and more. |
Convenience | Fewer meals mean a simpler schedule. |
How to Get Started with Intermittent Fasting
1. Choose A Fasting Plan
Different fasting plans are available. Here are a few:
- 16/8 method: Fast for 16 hours, eat for 8 hours.
- 5:2 diet: Eat normally for five days, restrict to 500-600 calories on two days.
- Eat-Stop-Eat: Do a 24-hour fast once or twice a week.
Credit: quickstartmedweightloss.com
Choose a plan that fits your lifestyle best.
2. Start Slow
If you’re new, start slow! Begin by skipping one meal a day, and then extend your fasting window over time.
Last Meal before fasting:
The last meal is crucial before starting the fasting period. The last meal should be low in carbohydrates and high in fat and protein. High protein and fat and protein help to keep your insulin level stable so that you won’t feel exhausted or hungry, and it will aid in fat burning. High glycemic index carbohydrates cause massive rises and drops in insulin levels, and they may make you feel low-energy after a few hours. So, when choosing carbohydrates, you must prioritise fibre-rich whole grains and low glycemic index foods.
Here’s a sample meal plan for the last meal before starting intermittent fasting as a formulation of 30% Carbohydrate, 50% protein and 20% Fat:
Food Group | Example Food | Portion Size |
Carbohydrates (30%) | Quinoa | 1/2 cup cooked |
| | Sweet potatoes | One medium |
| | Brown rice | 1/2 cup cooked |
Protein (50%) | Grilled chicken breast | 4 ounces |
| | Egg | 3 to 4 Pcs |
| | Salmon fillet | 4 ounces |
| | Tofu | 1/2 cup |
Fat (20%) | Avocado | 1/2 medium |
| | Nuts (almonds, walnuts, etc.) | 1 ounce |
| | Olive oil | 1 tablespoon |
This meal plan balances fibre-rich carbohydrates, protein, and healthy fats, meeting the specified macronutrient proportions for the last meal before starting intermittent fasting. Remember to adjust portion sizes according to individual caloric needs and dietary preferences.
3. Stay Hydrated
Drinking water is key. It keeps you full and hydrated during your fast. You can also drink non-caloric beverages like black coffee or tea.
Drink Salt Water:
To keep your electrolyte balanced.
Here’s a saltwater formulation and three drinking times for a day:
Time | Saltwater Solution Formula (per serving) |
Morning | 8 oz water + 1/4 tsp Himalayan salt |
Afternoon | 8 oz water + 1/4 tsp Himalayan salt |
Evening | 8 oz water + 1/4 tsp Himalayan salt |
This saltwater solution provides electrolytes and hydration, which can be particularly important when starting intermittent fasting. Make sure to consume these solutions at the specified times and adjust the quantity of salt based on personal preference and tolerance.
Take Green Tea:
Try to take simple green tea during fasting hours, which is rich in antioxidants and aids in keeping your cells younger. It will also help you to clean cells.
Drink an adequate amount of water. When you feel empty, drink at least one glass of water.
4. Plan Your Meals
When you do eat, choose healthy and balanced meals. Include proteins, fibres, and fats. This will help you feel full longer.
5. Listen To Your Body
Pay attention to your body’s signals. If you feel weak or dizzy, eat something. Your health comes first!
6. Stay Consistent
Consistency is key to success with IF. Try to eat and fast around the same time each day.
7. Staying Motivated
Like any lifestyle change, maintaining momentum can be challenging. Keep up your spirit by:
8. Break Your Fast Gently
When it’s time to eat, start with something light. Don’t rush into big, heavy meals right away.
Here’s a sample breakfast meal plan suitable for intermittent fasting:
Meal | Food Items | Portion Size |
Breakfast Option 1 | Scrambled eggs | 2 eggs |
| | Spinach | 1 cup cooked |
| | Whole grain toast | 1 slice |
Breakfast Option 2 | Greek yogurt | 1 cup |
| | Mixed berries | 1/2 cup |
| | Almonds or walnuts | 1 ounce |
Breakfast Option 3 | Overnight oats | 1/2 cup oats |
| | Almond milk | 1/2 cup |
| | Chia seeds | 1 tablespoon |
| | Sliced banana | 1/2 medium |
These breakfast options provide a balance of macronutrients and can be adjusted according to personal preferences and dietary restrictions. During the fasting period, it’s important to stay hydrated with water, herbal tea, or black coffee until the eating window begins.
9. Stay Busy During Fasting Periods
Being busy helps you not think about food. Plan your day with activities that keep your mind off eating.
10. Get Adequate Rest
Sleep helps regulate hunger hormones. Make sure to get enough sleep each night.
Tips for Success
- Start on a Weekend: Starting during a less busy time can make the transition easier.
- Be Patient: Adjusting to IF can take time. Stick with it to see results.
- Consult a Professional: Before starting any diet, talk to a healthcare provider.
Common Mistakes to Avoid
Be mindful of pitfalls such as:
- Overeating in “Feasting” Windows: Just because your eating window is limited doesn’t mean you should binge.
- Ignoring Nutritional Value: The food you eat during intermittent fasting should be rich in nutrients.
- Being Too Rigid: Flexibility is key. It’s okay to adjust your fasting schedule to accommodate life’s ups and downs.
Safety and Precautions
Intermittent fasting isn’t for everyone. Special considerations should be taken for:
- Those with medical conditions such as diabetes.
- Pregnant or breastfeeding women.
- Individuals with a history of eating disorders.
Consulting a healthcare professional before starting IF is crucial if you fall into any of these
