11 tips for keeping up longer with intermittent fasting
It can sometimes be difficult to maintain intermittent fasting. 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: Adopt shorter intervals
Fasting for shorter periods of time can help you last longer. Popular methods include the 5:2 pattern and the 16:8 method. If you fast for 48 hours or even 72 hours, you run more risk of dehydration, irritability, mood swings, fainting, hunger, lack of energy and concentration problems. That's why it's wise not to fast for more than 24 hours, especially in the beginning, as your body will react badly to it.
Tip 2: Grit your teeth
In the beginning you'll find it hard to cope with the hunger pangs. Be aware that this feeling of hunger will disappear in no time and do not break the fast. Try to find distractions, so that you think about your hunger as little as possible.
Tip 3: Stay hydrated
A tip you should definitely keep in mind and not forget. Dehydration can bring about symptoms. Think of a dry mouth, thirst and headache. It is very important that you take in enough fluids on a daily basis. That amount is actually very personal. If you are fasting, you will probably drink more water because you normally get about 20 to 30% of your required moisture from food. Some people drink 2 to 3 litres of water during fasting, but you may drink less or more, depending on how thirsty you are. Feeling faint and fasting for weight loss? Then consider drinking a cup of fresh bone broth with salt. You'll feel better in no time. As well as water and broth, you can also drink black coffee and tea.
Tip 3: Do a quiet activity
We all have those days when we're bored and then eat faster because we're bored. Stay busy even on days like that. Do activities which don't require too much effort, such as walking, taking a bath, reading a book or meditating.
Tip 4: Don't eat a calorie bomb straight after your fast
"My fast 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 it. There's a chance you'll feel bloated and tired afterwards and it can make you lose weight.
Tip 5: Don't fast if you don't feel well
Even at the start you may feel tired, hungry or irritable. This is why we recommend fasting less than 24 hours in the beginning. Do you feel that you are getting sick or feel so tired and weak that you can no longer carry out your daily activities? Then stop fasting and seek medical help. You can then work together to find a solution and something which is right for you.
Tip 6: Don't forget your daily dose of protein
The main reason people fast is to lose weight. The danger of this is that you also lose muscle mass. Do you want to limit that as much as possible? Then make sure you consume enough proteins during your meals.
Tip 7: Eat unprocessed as much as possible and
You should not consume only hot meals and fast food during your eating window. Eat as much unprocessed food as possible to reduce the risk of cancer, heart disease and other chronic illnesses. So choose meat, fish, eggs, vegetables, fruits and pulses. Also consume wholemeal products, as they give you a satiated feeling for longer. Avoid foods high in fat and sugar as much as possible.
Tip 8: Take nutritional supplements
Have you been fasting for a while? Then it could be that you lack essential nutrients like iron, calcium and vitamin B12. During fasting, it's harder to get your daily nutrients because you're consuming fewer calories. So consider taking extra supplements to help prevent deficiencies.
Tip 9: Slowly build up your sporting activities
If you exercise intensively and professionally, it's recommended that you lower the intensity of your workouts in the beginning. Start with a light workout or walk. This way your body can slowly get used to the fasting. See how your body reacts to this and listen to your body.
Tip 10: Be at peace with your body and mind
Don't forget why you are fasting. At first it will be for your body, but also for your mind! Remember the slogan 'happy mind, happy body'. You will need discipline and perseverance to succeed. If you lose weight and eat healthier during your eating window, you'll automatically feel better than if you don't.
Tip 11: Don't give up straight away!
It will be hard to stick with it at first, but try to do so anyway. It also takes a while for you to feel the benefits of fasting (about 3 weeks), so try to stick with it for at least 3 weeks. After that you can decide if you find it an effective method.
Hope you can get started with these tips. Be sure to check out our other blog posts on intermittent fasting and Svensson's range. Good luck!