
Intermittent fasting can sometimes be difficult to maintain. For example, if you have just been on holiday, it can be difficult to pick up the thread again afterwards. However, there are a number of useful tips that can help you maintain intermittent fasting for longer in a pleasant way.
Tip 1: Fixed for shorter periods
You can keep it up longer if you fast for shorter periods. Popular methods include the 5:2 pattern and the 16:8 method. If you fast for 48 hours or even 72 hours, you run a higher risk of dehydration, irritability, mood swings, fainting, hunger, lack of energy and concentration problems. That is why it is wise not to fast for longer than 24 hours in a row, especially in the beginning, because your body will otherwise react badly to it.
Tip 2: Just grit your teeth
In the beginning you will have a hard time with the feeling of hunger. Be aware that this feeling of hunger will disappear in no time and certainly do not break the fast. Try to find distractions, so that you think as little as possible about your feeling of hunger.
Tip 3: Stay hydrated

A tip that you should definitely keep in mind and not forget. Dehydration can cause symptoms. Think of a dry mouth, thirst and headache. It is very important that you drink enough fluids every day. That amount is actually very personally determined. When you fast, you will probably drink more water because you normally get about 20 to 30% of your required fluids from food. One person drinks 2 to 3 liters of water during fasting, but it can also happen that you drink less or more, depending on how thirsty you are. Do you feel a bit faint and are you fasting for weight loss? Then consider drinking a cup of fresh bone broth with salt. You will feel better quickly. In addition to water and broth, you can also drink black coffee and tea.
Tip 3: Do a quiet activity
We all have days when we are bored and eat faster because we are bored. Keep busy on those days too. Do activities that do not require too much effort from you such as walking, taking a bath, reading a book or meditating.
Tip 4: Don't eat a calorie bomb right after your fasting period
'My fasting period is over, so now I'm going to eat a delicious meal'. It seems like a happy thought, but your body can react badly to this. There is a chance that you will feel bloated and tired afterwards and it is possible that you will lose less weight.
Tip 5: Don't fast if you have a bad feeling about it
Especially in the beginning, you may feel tired, hungry or irritable. That is why we recommend fasting for less than 24 hours in the beginning. Do you feel like you are getting sick or feel so tired and weak that you can no longer perform your daily activities? Then stop fasting and seek medical help. You can then look for a solution together and find something that suits you.
Tip 6: Don't forget your daily portion of protein
The main reason people fast is to lose weight. The danger of this is that you will also lose muscle mass. Do you want to limit this as much as possible? Then make sure you consume enough protein during your meals.This way you will counteract the loss of muscle mass and you will feel less hungry.
Tip 7: eat as much unprocessed food as possible and

high fiber foods
It is not the intention that you only consume warm meals and fast food during your eating window. Eat as much unprocessed food as possible to limit the risk of cancer, heart disease and other chronic diseases. So choose meat, fish, eggs, vegetables, fruit and legumes. Also consume whole grain products, because they give you a full feeling for longer. Avoid food with a lot of fat and sugar as much as possible.
Tip 8: Take nutritional supplements
Have you been fasting for a while? Then you may be deficient in essential nutrients such as iron, calcium and vitamin B12. During fasting, it is more difficult to get your daily nutrients because you are taking in fewer calories. Therefore, try to consider taking extra supplements so that you do not have any deficiencies.
Tip 9: Build up your sports activities gradually
If you do intensive and professional sports, it is advisable to do your training at a lower intensity in the beginning. Start with a light workout or walk. This way your body can slowly get used to fasting. Above all, see how your body reacts to this and listen to your body.
Tip 10: Be at peace with your body and mind
Also, don't forget why you're fasting. First of all, it's for your body, but also for your mind! Remember the slogan 'happy mind, happy body'. You'll need discipline and perseverance to make it through successfully. If you lose weight and eat healthier during your fast, you'll automatically feel better than if you don't.
Tip 11: Don't give up immediately!
It will be hard to stick to it at first, but try to do it anyway. It also takes time to start experiencing the benefits of fasting (about 3 weeks), so try to stick to it for at least 3 weeks. After that you can decide if you find it an effective method.
Hopefully you can get started with these tips. Also check out our other blog posts about intermittent fasting and Svensson's range. Success!