Getting started with intermittent fasting is the first step in a healthy relationship with food
Intermittent fasting can be a challenge if when you are used to eating carbohydrates. Carbs make you feel. Your cravings are more intense when fasting when your used to carbs.
As your insulin levels normalise, the cravings will go away. You also get used to feeling hungry. This can take a few weeks.
You may also experience headaches. This is a phase of adjusting to metabolizing fat and ketones rather than glucose from your food. This is sometimes called “keto flu” and can result in headaches, fatigue, and other flu-like symptoms. This may last a week.
Drink more water when fasting
When you start to get waves of hunger, a great solution is to drink water. Yo can even crunch ice cubes which can help with hunger waves. I use the term waves instead of pain because you are cnot constantly in pain – rather you get a wave of hunger which disappears.
Own your hunger
People think that being hungry is one of the ultimate discomforts we can experience. Humans can go without food for a long time without eating. Our bodies are designed to do so. It is one of the reasons that our bodies are designed to store energy as fat. Intermittent fasting is unportable at first but you soon get used to the feeling. It actually helps. When you are out and the only food options are junk food, it makes it easier to skip a meal instead of eating something for the sake of it.
Listen to your body
When you eat, let yourself eat until you are satisfied. Listen to your body. Intermittent fasting is about the health of your body and mind. It is not a tool to punish yourself. Intermittent fasting should give you more energy and vitality.
Start fasting slowly
Try gradually working up to your fasting window. At first a 16:8 fasting schedule is hard. Then, it gets easier. After a while, it’s even possible to go 20:4 fasting window. Since most people already fast between dinner and breakfast, one of the easiest ways to do this is to push your breakfast until midday or early afternoon.
Avoid refined carbs
Refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice etc will cause your insulin to spike. This will then cause you to have limbic hunger cravings. Limbic cravings art those created by the mind as opposed the body NEEDING food. By reducing your refined carb intake, you can reduce these limbic cravings and make it easier to get through your fasting window.
Black Tea or Coffee
Caffeine can be an appetite suppressant and can help you get to your planned feeding time if you are having trouble. I use caffeine to fast and I’m not sure I could do without.
Get Good Sleep
Sleep can have a large effect on hunger. Sleep deprivation has been clinically linked to overeating and makes fasting difficult. If you are having trouble with your Intermittent fasting routine, try examining your sleep hygiene and quality. Try to get at least a good quality 6 hours a night.
Why not get started with intermittent fasting today?