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Struggling to adapt to intermittent fasting?
You're not alone. It can be difficult at first.
Here’s 8 tips & tricks to help you on your journey!
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You're not alone. It can be difficult at first.
Here’s 8 tips & tricks to help you on your journey!
~ RT/like this thread to save it for later ~
1. Realize that you aren’t going to adapt over night
It takes time for your body to adjust to something new
If you feel lighted headed or can’t take the hunger at first, eat!
The goal here isn’t to have you pass out...
It’s to start small and work your way to longer fasts.
It takes time for your body to adjust to something new
If you feel lighted headed or can’t take the hunger at first, eat!
The goal here isn’t to have you pass out...
It’s to start small and work your way to longer fasts.
2. Drink black coffee to blunt your hunger!
If you can’t handle black coffee, try black tea’s, sparkling water, or 0 cal drinks (keep 0 cal drinks to a minimum though)
I highly recommend you use one of these to help blunt hunger.
It’s VERY helpful, especially at first.
If you can’t handle black coffee, try black tea’s, sparkling water, or 0 cal drinks (keep 0 cal drinks to a minimum though)
I highly recommend you use one of these to help blunt hunger.
It’s VERY helpful, especially at first.
3. Your first meal (fast breaker) should be HIGH protein, no/low carbs, and a green.
This helps to reduce carb crashing.
The high protein will help keep you feeling full until your second meal.
And of course a green... if I have to explain what vegetables do for u...
This helps to reduce carb crashing.
The high protein will help keep you feeling full until your second meal.
And of course a green... if I have to explain what vegetables do for u...
4. How much water are you drinking?
If you actually had to think about this, you likely aren’t drinking enough.
Drink 2L or more of water per day, everyday.
Your body is made of 60%+ water.
You NEED adequate hydration.
Fasting may/can dehydrate you if you don’t drink enough
If you actually had to think about this, you likely aren’t drinking enough.
Drink 2L or more of water per day, everyday.
Your body is made of 60%+ water.
You NEED adequate hydration.
Fasting may/can dehydrate you if you don’t drink enough
5. If it’s been 3-4+ weeks and you’re still struggling to adapt and you feel really hungry...
Eat fruit!
This “technically” will break your fast, but the goal here is to help your body adapt to little to no food longer.
This will help hold you over until your first meal later.
Eat fruit!
This “technically” will break your fast, but the goal here is to help your body adapt to little to no food longer.
This will help hold you over until your first meal later.
6. Eat more whole foods
If you’re feeling constant hunger after your first meal, you might be eating low quality food.
Higher quality food will leave you feeling fuller, longer.
Plus they (usually) have more vitamins and minerals than processed junk.
Important!
If you’re feeling constant hunger after your first meal, you might be eating low quality food.
Higher quality food will leave you feeling fuller, longer.
Plus they (usually) have more vitamins and minerals than processed junk.
Important!
7. Keep yourself busy!
Instead of sitting on the couch thinking about how hungry you are, go do something & keep your mind occupied on something else.
Before you know it, it’ll be time to eat.
I’m ALWAYS doing something, so I forget about being hungry most times.
Instead of sitting on the couch thinking about how hungry you are, go do something & keep your mind occupied on something else.
Before you know it, it’ll be time to eat.
I’m ALWAYS doing something, so I forget about being hungry most times.
8. Use the right mindset
IF is no magic “weight loss” pill
It’s only a strategic tool to HELP you
You still need to:
+ eat in a caloric deficit(if fat loss is your goal)
+ hit your calorie & macro goals
+ train consistently
+ apply progressive overload
All VERY important
IF is no magic “weight loss” pill
It’s only a strategic tool to HELP you
You still need to:
+ eat in a caloric deficit(if fat loss is your goal)
+ hit your calorie & macro goals
+ train consistently
+ apply progressive overload
All VERY important
9. If you're sick of being 20%+ body fat and at risk for serious future health problems...
Follow these few simple steps:
1. Follow
@TheForeverFit & @TheGreat_Life
2. Download my free guide to intermittent fasting
http://everf.it/IFguide
Follow these few simple steps:
1. Follow
@TheForeverFit & @TheGreat_Life2. Download my free guide to intermittent fasting
http://everf.it/IFguide
