Wading In: An Intermittent Fasting Starter Guide

 Testing the Waters with Intermittent Fasting: An Introductory Guide

So you've heard about intermittent fasting (IF) and are intrigued by the potential health and weight loss benefits. But where do you start when you’re new to IF? Have no fear, I'm here to walk you through dipping your toe in and testing the waters with some beginner-friendly forms of intermittent fasting.

I know it can seem intimidating to think about not eating for hours and hours at a time. The good news is you don’t have to dive in head first and go full throttle with super long fasting periods right away. Easing your way in can make adopting IF feel much more doable.

Easy Ways to Get Started

Here are some simple ways to get your feet wet with intermittent fasting:

• Try extending your overnight fast by an hour or two in the mornings. So if you normally eat breakfast at 8am, push that to 9 or 10am.
• Stop eating a little earlier in the evenings and cut out late night snacks. If you normally eat until 8pm, try stopping at 7pm instead.
• Do 12-14 hour fasts by, for example, finishing dinner at 7pm and not eating again until 7am-9am. This allows your body to fast through the night and part of the morning.
• Commit to a 24-hour fast 1 or 2 times per week. For example, eat dinner on Monday then don’t eat again until dinner on Tuesday.

Starting with these shorter, less frequent fasts allows your body to transition more gently into IF patterns. You can build up to more challenging fasting schedules if you desire later on.

Deciding on Your Fasting/Eating Window

In addition to choosing how long you’ll fast for, you’ll also need to determine when your daily eating window will be. Most people find it works best to eat earlier in the day and fast through the evening and overnight.

For instance, you might opt for a schedule like:

• Fast from 8pm until 12pm (16 hours of fasting)
• Eat between 12pm and 8pm (8 hour eating window)

Or if you’re doing full 24-hour fasts, you may decide to stop eating Monday evenings and fast until Tuesday evening. Experiment to find what feels sustainable.

Expect Some Hunger and Cravings

It's completely normal to feel hungry when you first begin fasting. Your body is adjusting to running on fewer calories. The first couple of days are usually the hardest in terms of hunger levels. Stay hydrated and know that this initial discomfort will pass.

Cravings may also pop up. To help avoid giving in, stay busy with work or hobbies during fasting periods. Brush your teeth or chew sugar-free gum to curb cravings. Over time, fasting will start to feel more comfortable.

Breaking Your Fasts

Don’t rush to overload on food when your fasting period is over. Break your fasts gradually with gentle foods to allow your digestive system to wake back up. Some go-to easy break fast foods include:

• Fruits like berries, apples, citrus fruits
• Vegetables like spinach, celery, carrots
• Broth or miso soup
• Eggs
• Plain yogurt
• Oatmeal

Ease back into larger meals over a few hours. This prevents upset stomach from refeeding too quickly. Listen to your body’s cues.

Stay Hydrated

Drink plenty of non-caloric fluids like water, unsweetened tea, coffee, and sparkling water while fasting to stay hydrated. Dehydration can cause headaches, fatigue, and other unpleasant symptoms when fasting. Herbal tea can also help curb hunger.

Pay Attention to Your Energy Levels

Listen to your body when starting intermittent fasting. It’s normal to have less energy as your body adjusts. But if you feel very sluggish, dizzy, or unwell, you may need to pull back on your fasting times. With practice you’ll learn how long you can comfortably fast while still functioning optimally.

Be prepared to modify or stop your fast if needed. Severe side effects like chest pain warrant medical attention. Your body will give you signals if something isn’t right.

Choosing Foods for Eating Window

What you eat during your eating window is important too. Focus on nutritious whole foods like vegetables, fruits, lean proteins, whole grains and healthy fats. Processed junk in large amounts can undermine your fasting periods.

Aim for a balanced plate filled with veggies, protein, some complex carbs, and healthy fats like olive oil or avocado. Eat until satisfied but not stuffed. You still want to be mindful of portions.

Supplements Can Help

Taking electrolytes like magnesium, potassium and sodium can alleviate headaches, muscle cramps, fatigue and other symptoms that sometimes accompany fasting. A daily multivitamin can also help fill any nutritional gaps.

Finding What Works For You

It may take some experimentation at first to discover your optimal intermittent fasting routine. The most important thing is choosing an approach that is challenging yet sustainable so you can stick with it long term. Don’t get discouraged if a certain method doesn’t work well for you initially. Adapt until you find something that fits into your lifestyle.

Be patient and go easy on yourself, especially when starting out. Intermittent fasting does get easier once your body adapts. So start gradually, pay attention to how you feel, and fine-tune your approach based on your individual needs. Let me know if you have any other IF questions!