Ready to Start Intermittent Fasting? Try These Five Tips
DISCLAIMER: Intermittent Fasting can be helpful for weight loss when combined with proper nutrition, activity levels, and hydration. These tips are for entertainment purposes only and do not provide medical advice. Please consult a medical professional before starting intermittent fasting.
What Is Intermittent Fasting?
According to Johns Hopkins, "intermittent fasting is an eating plan that switches between fasting and eating on a regular schedule."
If you eat *mostly* healthy during the day and then have snack-attacks at night, you might want to look into intermittent fasting.
The focus on when you eat as well as what you eat has been shown to help with weight loss but also to prevent or reverse some health conditions.
What Does the Research Say About Fasting?
Researchers have studied intermittent fasting for decades, but the popularity of this eating plan has increased significantly in the last few years.
Western cultures are more sedentary than previous generations, with 24/7 entertainment available at our fingertips. We're also prone to higher calorie consumption, whether from the portion sizes, imbalance between whole foods and processed ones, and "convenience" foods that are high in calories but lacking in nutrition.
Moving less and eating more puts many of us at risk for chronic illness — obesity, type 2 diabetes, heart disease, etc.
This article on MayoClinic.org claims that "intermittent fasting causes the body's cells to focus on repair, energy use, and balancing body-wide functions."
In the short term, research indicates that fasting schedules can help regulate blood sugar, weight management, blood pressure, bad cholesterol levels, and even inflammation (pain).
Who Should NOT Try Intermittent Fasting?
Most of the sources we checked are pretty clear about one thing — Intermittent Fasting is NOT for everyone.
It's always a good idea to check with a trusted, healthcare professional before starting any new diet or exercise plan. Intermittent Fasting is not recommended for:
- Anyone at risk for bone loss/falls
- Pregnant or breastfeeding persons
- Those who are underweight or who struggle with disordered eating
Ready to Master Your Fast?
These 5 steps can help you succeed if you decide to try intermittent fasting. Let us know if they help you!
1. Set A Schedule
Check the advice from our friends at VeryWellHealth.com on choosing from 7 fasting schedules, including 16:8, 12:12, Alternate Day Fasting, and more. You may need to experiment a little between schedules to find what suits your lifestyle and goals best.
The important thing is that you choose a schedule that works for YOU. The results you want depend on the changes you make, not just wishes.
2. Clean Up Your Morning Coffee
For intermittent fasting, it matters when you break your fast but also how you break your fast.
If your morning caffeine is more like a dessert, we've got some bad news — your specialty coffee is like eating a candy bar for breakfast. Coffee with creamer or sugary syrup breaks your fast with a punch of sugar that sends your metabolism on a rollercoaster all day.
Artificial sweeteners, like sucralose, can also affect blood sugar levels, and erythritol, a sugar alcohol, is not recommended for people with certain medical conditions, like heart disease.
Instead, try a sugarfree coffee syrup that uses natural sweeteners, like Sugar Free Sinless Syrups from Miss Mary's Mix. Sweetened with stevia and monk fruit, our coffee syrups won't actually break your fast, giving you the resolve to stick to your schedule AND still perk up deliciously.
BONUS TIP: Sinless Syrups are also delicious in tea, smoothies, yogurt, and more.
3. Focus on Nutrient-Dense Foods
Controlling the window for eating doesn't mean you don't need to control for the quality of the food. Whole foods like lean protein, legumes, veggies, and fruit are always in style for health goals.
4. Hydrate, Hydrate, Hydrate
Staying hydrated is a great way to regulate all the important functions in your body from brain to belly to booty! You'll feel better and look better because adequate hydration supports energy levels and skin glow.
No matter what intermittent fasting schedule you choose, you can have water all day and night, every day and night. DRINK UP!
5. Keep a Journal
If you're already in the habit of food journaling, this will be easy! If not, you might want to try it. Keeping track of what you eat as well as how you feel will help you dial in your unique success formula for your intermittent fasting plan.
Plus you can write yourself encouragement, give yourself gold stars, and document your progress toward your health goal. If that isn't reason enough, it's super helpful when you visit your healthcare provider and immediately forget everything you wanted to tell them. (eek!)
Let us know if you use any of these 5 Tips to Master Your Fast!
