You've been hearing all about the reasons to try intermittent fasting (IF). There are so many benefits, including weight loss, especially belly fat, reduced sugar cravings, more energy, and decreased belly bloat — and you're psyched to give it a try. Here's what you need to know about how to start intermittent fasting so you can do it safely and have the best success.
Before beginning this new eating lifestyle, it's best to get approval from your doctor. If it's been a while, now's a good time to have some blood work done, get an all-around checkup, and chat with your practitioner about your plan, making sure they're on board with you doing it. Aside from feeling good about knowing that you're healthy enough to start IF, it'll be great to go back for a follow-up appointment and be able to compare your blood pressure, cholesterol, weight, and other numbers to see how much they've improved.
Just because the 5:2 plan worked for your friend doesn't mean it's the best plan for you. Research all the protocols, and find the one that best suits your lifestyle and is sustainable. There is no one plan that's best or the most effective — it's whichever plan is best for you. Here are the different types:
Although some of the benefits of intermittent fasting are the flexibility and leniency it allows in being able to eat what you want and to eat larger meals in one sitting, you're not going to feel very well if you fill up your eating window with crap.
So before you even think about intermittent fasting, take some time to clean up your diet. Focus on eating whole foods — including healthy fats, enough protein, and complex carbs — and limiting the processed carbs and sugar. This will make your transition to IF so much easier, because if you're fueling properly during your eating window, you won't feel hungry or low-energy when you're fasting.
Even if you're a jump-straight-in-the-pool kind of person, it's better to take a one-step-at-a-time approach when intermittent fasting. If you go from eating three meals and three snacks a day to eating only 500 calories a day (5:2 plan), you're more likely to have terrible side effects, including headaches, dizziness, and even nausea.
There's no rush! Take several weeks to ease into the plan you've chosen. If you're especially hungry on a certain day or not feeling well or expecting your period, listen to your body and eat if you need to. You may also need to modify your workout routine in the beginning — hunger from intense workouts will make it much harder to stick to your plan.
It's natural that after feeling so hungry while fasting, once your eating window begins, you're going to want to gorge yourself with all your favorite foods. Eating too much too soon is bound to make you feel sick, cause bloating (or worse digestive issues), and, like me, end up causing weight gain.
Have your first meal planned out so the minute your eating window begins, you'll have a healthy, perfectly-portioned meal waiting for you. Make sure it includes your favorite foods so you're not left feeling unsatisfied.
Also avoid these mistakes when intermittent fasting:
Keep a journal and write down your thoughts and how you feel emotionally and physically; you can also track your weight here if you hop on the scale. Take photos at the beginning of your journey, too. Sometimes it won't seem like your body composition is changing (especially if the numbers on the scale aren't budging), but when you look back at a photo from a few months ago, you'll be able to notice how far you've come.