Intermittent fasting is a lifestyle hack that’s changing the game for better weight management, higher energy, and optimal health.  

It can redefine your relationship with food and contribute to a sustainable and fulfilling lifestyle. Intermittent fasting is not a diet; it’s a paradigm shift that can be the key to unlocking the secrets to reap extraordinary health benefits. 

Here are 6 tips to help you kickstart your intermittent fasting practice and stick with it: 

1. Beforehand. 

Reduce sugary and processed foods for one week before getting started. Aim for five intermittent fasting days per week, allowing two flexible days. 

2. Start small.  

Choose a fasting window that fits into your existing routine. Start with a 12-hour fasting overnight and gradually extend it as your body adjusts. The time you choose to open your eating window can be flexible as long as you close it within the total time you have planned.  

• Start with 12 hours fasting overnight and have a 12-hour eating window. 

• Increase overnight fasting to 14 hours and have a 10-hour eating window. 

• Increase overnight fasting to 16 hours and have an 8-hour eating window. 

• Increase overnight fasting to 18 hours and have a 6-hour eating window. 

You may skip breakfast and eat lunch at noon and finish dinner by 6 pm. You may have a late breakfast around 10 am and finish an early dinner by 4 pm. Feel free to experiment and see what works for your lifestyle.  

Tea or coffee (without sugar or cream) doesn’t break your fasting, so you can have them while fasting. 

As you balance your metabolic system, you won’t feel hungry while fasting and your energy is increased. The goal is to trigger the metabolic switch from burning glucose to burning fat for energy. 

3. Stay Hydrated. 

Drink at least 10 cups / 3 liters of water a day. 

Hydration is crucial, especially during fasting periods. Drinking water throughout the day helps curb hunger as well. 

4. Prioritize nutrient-dense foods.  

Focus on whole foods. Make sure the food you eat has good nutritional value. Eat enough fiber, protein, and good fat in each meal to feel satisfied until your next fasting period. It’s not necessary to count calories. Choose foods you like and enjoy what you eat. 

5. Plan your meals. 

Prep ahead, starting with your grocery shopping list. Having healthy choices easily available avoids impulsive food choices during eating windows. 

If necessary, have healthy snacks handy like nuts, cheese, and boiled eggs. 

It’s essential to distinguish between true hunger and habitual eating patterns. Listen to your body and adjust the eating window that is sustainable for you. 

6. Stay flexible and enjoy the process. 

Be kind to yourself and stay flexible. You deserve to celebrate your small and big successes. You change by feeling good, not by feeling bad. Have fun! 

Be kind to yourself if you fall off the wagon occasionally. Just go back in and keep going.  

You don’t need to do it perfectly, just do your best. It’s okay if you need to adjust your plan. The only way to lose is to give up completely.    

Most people can practice intermittent fasting safely and get health benefits. However, consult your healthcare provider first, intermittent fasting is not for everyone.  

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