Easing into fasting can make it easier for you to stick with it. Scientific studies suggest that fasting can be an effective way to both lose and maintain weight. [2] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
For example, you could set your feeding window for 9 a. m. to 5 p. m. and then fast the rest of the day. Try to find a feeding window that works for you, but avoid eating too late so you’re following your body’s natural circadian rhythm.
Avoid sugars and refined grains and opt for fruit, veggies, and whole grains instead. [5] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Try out group fitness classes to help you keep motivated. Check out your local gym to see if they offer group classes, yoga classes, or circuit-training.
If you’re pregnant or are trying to become pregnant, talk to your doctor before you start fasting. Additionally, if you find yourself feeling dizzy, exhausted, or light-headed, talk to your doctor.
The recommended amount of water for an average person is 1. 5 litres (0. 40 US gal), so try to drink at least this much. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Even juice without added sugars contains natural sugars that can break your fast.
The caffeine in the coffee or tea can help fight off cravings and make you feel less hungry. [13] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Drinking too much caffeine can cause anxiety, tremors, and rapid heart rate. Try not to have more than 500-600 mg of caffeine, which comes to about 4-7 cups of coffee. [14] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source If you choose an herbal tea, make sure there isn’t any dried fruit, which may contain sugar that could break your fast.
As long as a flavored carbonated water doesn’t have any sugar or calories, it won’t break your fast.
Diet sodas will technically break your fast, but if your goal is weight loss, they can be a helpful way to make it through your fast.
Bone broth also doesn’t contain any carbohydrates. Consuming only water for a long period of time, such as during your fast, can reduce your electrolytes, so bone broth can help restore a balance. Look for bone broth at your local grocery store, or by ordering some online.
The small amount of lemon won’t spike your insulin levels and break your fast.
You could also add some sweetener to a glass of water with a squeeze of lemon.
2 tablespoons (30 mL) of half and half has 37 calories, so try not to have much more than that during your fast. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If you’re new to using MCT oil, start with . 5 tablespoons (7. 4 mL) to avoid upsetting your digestive system. [24] X Research source Look for pure MCT oil at your local health food store or by ordering it online.
