Top Ten Fasting Tips:
1. Drink Water– drink plenty of water, stay hydrated and use it as a satiating mechanism to cope with any hunger.
2. Stay Busy– you will find that not having to make, think, worry about and prepare food is liberating. It frees up a lot of time (and money). This does have a drawback, however, it that if you don’t busy yourself at work, home or with some tasks you may find yourself bored and thinking of food (See point 10). It might be a good idea to fit into your life when you are busier but not stressed or over worked and lacking sleep. Stay active, go for a long walk in the bush or spend time at the beach but make sure you keep busy, especially around meal time.
3. Drink Coffee- black coffee acts as a mild appetite suppressant and is full of beneficial anti-oxidants.
4. Drink a home-made bone broth– bone broth has minimal calories and chock full of minerals that help the immune system, like collagen, glutamine, glycine and proline. These helps the gut lining and reduce inflammation.
5. Ride the hunger waves- hunger won’t last, tough it out and see it as an act of self-discipline. It will make you stronger. I find that I get hunger between 950-10am every time I do an intermittent or 24-48 hour fast. Strange but I can tell the time by when I am hungry. Hunger pangs, must be 10am! That being said ghrelin, the hormone responsible for hunger or telling us when we are hungry has its own circadian rhythm, or 24 hour cycle, like everything else in our body!
6. Don’t tell people you are fasting- with telling people you are fasting comes the questions and the judgement. Why would you want to do that? You have to eat something or you will go into starvation mode? You’ll breakdown muscle. All untrue. However, if you plan on telling people you are fasting or you have a party and you don’t want to eat, think of an excuse that won’t having the judgement of others. I often say I have already eaten if it’s an afternoon thing or say I am not hungry.
7. Give it time– give yourself a month at least to try intermittent fasting or day long fasts. Don’t be discouraged or feel guilty if you give in to your hunger just try again another time. Being more of a fat burner helps (check my blog on burning fat for fuel here) as your body will prefer the clean burning energy and will switch to burning the abundant stores of fat on your body (over 40,000 calories!!!)
8. Follow a nutritious diet on non-fasting days– don’t eat poorly (high sugar, refined carbs, industrial oils) on your non fasting days, it really defeats the purpose. Stick with good nutritious non processed whole foods like meats, eggs, fish, chicken, vegetables and fruits and when breaking a fast do not chose junk food. Eat a small, nutrient dense meal. If you are hungry have a larger meal a bit later (1-2 hours) as you don’t want to make yourself ill by bingeing on food.
9. Don’t binge- either breaking the fast or on non fasting days.
10. Fit fasting into your own life– don’t try and be un realistic about it or do it on days of high intensity exercise or stressful periods of the week or month. Fit it about your schedule and you are more likely to succeed!