Intermittent fasting for beginners has two rules to follow: (1) Fasting should be enjoyable and NOT stressful. (2) Fasting should be simple and NOT rigid.
From a seasoned fast’s point of view, I have some suggestions for beginners on intermittent fasting. There are two main reasons for people who want to do intermittent fasting (IF): weight loss, health, or both. In any case, it is good to observe these two formulas:
More rules = more complicated = little chance of success
Fewer rules = less complicated = high probability of success
In terms of health, a 24-hour period without eating is very healthy, it helps you cut calories without sacrificing what you like to eat on non-fasting days, and perhaps even more important, it stimulates your body to make more growth hormone. Yes, that’s the right growth hormone, the same one you hear about celebrities using to ‘stay young’. Growth hormone has many anti-aging benefits, and one of the most exciting is burning fat!
How to do intermittent fasting?
In an ideal situation, 2 sessions of 24-hour fasting in a week will be good enough to produce significant health and weight loss benefits. However, for beginners, starting with a 24-hour fast is not recommended unless you are absolutely sure you can.
There is no standard rule for doing YES. Just give it a try and make it work for you. Let simplicity and flexibility be your fasting motto. Don’t make it stressful for yourself.
As a beginner to the practice of intermittent fasting, I would say ‘clear your mind of any other weight loss method and focus on YES’. This is your first step towards IF success. Think about how many times you have been told that breakfast is the most important meal of the day or that you need to eat 6 to 10 small meals a day to lose weight. I’m not saying these rules are wrong. If these rules work for you, stick with them. But if you’re putting your feet on the intermittent fasting route, it’s best to put these concepts aside at least for the period you’re testing IF.
Do you have your IF mentality ready? Then start with “skipping meals” and see how your body responds. I’d say this is the simplest and easiest way to start your intermittent fasting journey.
Pick a day to try to “skip breakfast.” Instead, drink fresh juice, water, or tea. No coffee please. If that works well, try “skipping lunch” and progressively continue. Anyone with a proper fasting mindset can fast for 24 hours. A helpful tip is not to think about food. Avoid social talk in the pantry at lunchtime. Take a walk or do some simple exercises.
You can also explore these IF options:
• Condensed feed window, p. Eg Eat ONLY between 11 a. M. And 5 p.m. M.
• Skip meals in an unplanned way, to the extent that it is natural and does not interfere with your daily work;
• Early and late, that is, skipping lunch;
• One meal a day, ideally one dinner only when you are relaxed and really have time to enjoy your food.
To repeat, fasting has to be pleasant and not stressful. Don’t push yourself hard. Be flexible. This is very important. Do not annoy your boss when they summon you to a business lunch by saying that you are fasting. Do it as you see fit and your schedule allows.