Does Intermittent Fasting Get Easier? Tips for Adjusting to a Fasting Schedule
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Intermittent Fasting has become increasingly popular, especially with people looking to lose a few pounds. And scientific research shows the benefits of IF stretch beyond weight loss. “There are multiple health benefits associated with Intermittent Fasting, notably improved insulin resistance and longevity,” said Dr. Gretchen San Miguel, a primary care physician.
And dietary fasting is not a new concept. Humans have used it for centuries when food was scarce, and it plays a central role in many major religions.
But that doesn’t mean it is easy. The good news, however, is that it gets easier over time, as your body adjusts and if you take certain things into consideration.
Here are some tips for adjusting to a fasting schedule for those that want to try it.
First, pick your plan:
There are several Intermittent Fasting protocols that most people follow. A simple Circadian Rhythm Fast, or Body Clock Diet, limits eating to daylight hours. Time-Restricted Eating allows smaller eating “windows” with longer periods of fast, the most common being a 16:8. That means you fast for 16 hours each day while maintaining an eight-hour eating window. Variations to that include a 12:12 or 14:10, allowing for larger eating windows, or a 20:4, with a narrower eating window. And other fasters limit their diet to OMAD, or One Meal a Day.
And there are some protocols that call for 24 or more hours of fasting. There’s Alternate Day Fasting, which is literally what it says it is. 5:2 programs, like The Warrior Diet, have five normal eating days each week, spaced with two days of a reduced-calorie load (down to 500 or 600 calories per day). And Eat Stop Eat factors whole day fasting into your routine.
The tip to choosing is to think about your lifestyle before choosing a protocol, knowing you can always switch things up if it doesn’t work for you. Consider your current habits and hunger patterns to make it easy on yourself. Beginners should start gradually, maybe with a circadian rhythm fast the moving on to a 12:12, working towards a 14:10, perhaps a goal of 16:8. Also, you might benefit from knowing you can vary the protocol you follow if you plateau.
Next, choose an app to help you along your journey:
When I first started Intermittent Fasting (yes, I’m writing from personal experience), I found an app to be most helpful in tracking my eating window. For example, the Zero App provides educational content that brought me up to speed on the whole Intermittent Fasting process. Upon login, it gave me a visual of the elapsed hours of my fast, which was motivating as I embraced the journey.
I’ve since discovered another app, Fasting by Become, that shows a similar timer but includes a countdown of the time left until my eating window opens. THAT is the golden ticket for me, often wondering how long until I can break my fast. I appreciate being able to track my progress, knowing how many cumulative hours I’ve fasted and how many days I’ve fasted in a row. There’s something about seeing it on the page that makes it easier to stick with my protocol. (The app also features educational content, in audio, video, and written formats, from “Introduction to Fasting” to more advanced materials.
An app subscription can help you not only decide upon a plan but learn more about the nutrition needed in your eating windows, what foods break a fast, advice and even get menu recommendations or entire dietary plans. It can also connect you to a community of others sharing similar goals, protocols, and lifestyles.
Finally, focus on the food you eat (not when you don’t eat):
It always comes down to the macronutrients, am I right? I feel like we’ve been learning about carbohydrates, fat, and protein since health class. Probably because we have been. Oh sure, carbs get a bad rap; unfortunately, many people are fueled by the simple carbohydrates in sugary sweets and treats. And fat? Don’t get me started. We’ve spent so many years trying to gain an understanding of good fats and bad fats, but we still don’t have clarity on how much we need.
When following an intermittent fasting lifestyle, focus on upping your protein intake. Lean proteins like chicken breast meat, fish and shellfish, even plain Greek yogurt will help you maintain and build muscle.
Stick with nutrient-dense, complex carbohydrates (e.g., whole grains and legumes) and avoid processed simple carbs (e.g., those with refined sugars). Fruits and vegetables, while simple carbohydrates are packed with needed vitamins and minerals, so keep those on your list of permissible foods.
And fat? The latest advice from Harvard Medical School is pretty clear: avoid trans fat (e.g., partially hydrogenated vegetable oils), limit saturated fats (like those found in fatty foods like red meat and whole milk and cheese), include essential polyunsaturated fats (e.g., avocados, nuts, and olive oil).
Studies, like this one, show that “food quality matters in a weight-loss diet aiming to promote health.” So choose wisely during your eating window for the most success.
What else might make your journey easier?
What matters most is getting started. From there, there are lots of other things you can do to adjust with ease. Here are just a few more:
Plan your meals AND your snacks — you’ll better manage cravings if you know what food you’ll be eating during your window. And shop accordingly, of course, so the right foods are on hand.
Eat enough to satiate during your eating windows, but don’t binge (your body will thank you for this).
Manage your urges instead of giving into them. Ride out the waves and you’ll notice them becoming less frequent.
Drink lots of water all day and REALLY during fasting hours (you might realize that you used to eat when you were thirsty).
Start taking your coffee and tea black (these beverages don’t break your fast if you add nothing to them).
As a final note: Intermittent fasting is not a healthy choice for everyone. Those with a history of eating disorders, diabetics, and/or women who are pregnant or breastfeeding should not self-experiment. Please talk to a health care specialist (a doctor, dietitian, or nutritionist) for support and guidance as you discern if Intermittent Fasting is for you.
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