A Beginner's Guide to Intermittent Fasting: Tips for Getting Started

Intermittent fasting has gained significant attention for its potential benefits in weight management, metabolic health, and overall wellbeing.

If you're new to the concept, this beginner's guide will provide you with valuable tips and insights to help you embark on your intermittent fasting journey. Backed by scientific evidence and resources, we'll explore the different fasting methods, health benefits, and practical strategies to ensure a successful start.

What is Intermittent Fasting?

Intermittent fasting involves cycling between periods of fasting and eating. It doesn't focus on what you eat, but rather when you eat. This eating pattern has shown promise for some individuals in improving insulin sensitivity, supporting weight loss, promoting cellular repair (Autophagy), and even enhancing brain function.

What is the Right Fasting Method?

1. Time-Restricted Eating (TRE): This method involves limiting your daily eating window to a specific timeframe, such as 8, 10, or 12 hours, while fasting for the remaining hours of the day.

2. 5:2 Method: With this approach, you eat normally for five days of the week and restrict your calorie intake to 500-600 calories on two non-consecutive fasting days. This method was popularised by British journalist Dr Michael Mosley.

3. Alternate-Day Fasting: As the name suggests, you alternate between days of fasting and regular eating. On fasting days, calorie intake is significantly reduced or eliminated.

 

3 Foundational Pillars for Intermittent Fasting.

1. Upon waking: Refrain from eating any food or liquid calories for the first hour upon waking up, setting the tone for a mindful fasting journey.

2. Prior to bedtime: Avoid consuming any food or liquid calories 2 to 3 hours before bedtime, promoting restful sleep and supporting your fasting goals.

3. Consistency: maintain consistency with your eating window, allowing a one hour buffer on either side for optimal success. For instance, if you plan for an eight hour window, extend it to a 10 hour window. Similarly, a six hour, eating window can be extended to an eight hour window. Strive to stay with in your intended time frame, promoting sustainability and minimising FOMO during social occasions.

How to get started?

1. Consult a Healthcare Professional: Before starting intermittent fasting, it's essential to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications.

2. Starting Slow and Gradual: Begin your intermittent fasting journey by gradually extending your fasting duration or narrowing your eating window. This approach permits your body to adjust more smoothly. You might also consider adopting the "3 Foundational Pillars" approach as a starting point. This approach can help build your confidence and provide a solid foundation for delving deeper into your fasting routine.

3. Stay Hydrated: During fasting periods, prioritise hydration by drinking water, herbal tea, or calorie-free beverages. Staying hydrated helps reduce hunger and supports overall wellbeing.

4. Choose Nutrient-Dense Foods: When breaking your fast, opt for whole, nutrient-dense foods that provide essential vitamins, minerals, and macronutrients. Include lean proteins, healthy fats, fibre-rich vegetables, and complex carbohydrates for a well-rounded meal.

5. Listen to Your Body: Pay attention to your body's hunger and satiety cues. If you feel excessively hungry or unwell during fasting, adjust your fasting window or meal composition accordingly. It's crucial to find a sustainable approach that works for you.

Keen to learn more?

For more in-depth information on the effects of fasting and time-restricted eating, we have found the resources provided by the Huberman Lab fabulous. They offer valuable insights into the science behind fasting and its impact on fat loss and overall health. 

⚡ Check it out here:

https://hubermanlab.com/effects-of-fasting-and-time-restricted-eating-on-fat-loss-and-health/

 

Lots of people report that intermittent fasting has been hugely transformative for their health and wellbeing. By understanding the different fasting methods, starting slowly, and listening to your body, you can establish a sustainable fasting routine. Remember to consult with a healthcare professional, stay hydrated, and prioritise nutrient-dense foods during your eating window. With time, patience, and self-awareness, intermittent fasting can become a powerful tool in optimising your health and achieving your wellness goals.

 

Struggling with your Fasting Routine?

If you're finding your intermittent fasting routine a bit tricky and hard to stay on track, Fasting Support could be a great choice. Fasting Support takes the edge off, keeping you focused, energised, and hydrated during fasting. You can use it with different fasting schedules like 5/2, 16/8, 18/6, or OMAD (one meal a day).

You can find out more about Fasting Support here.