Practical Tips for Fasting. Share the post . Fasting, like anything else in life requires some practice. In days past, when religious fasting was a communal practice, these sort of practical tips were passed on from generation to generation. If not, friends would often have useful advice on how to handle the fasting, because there are definitely some problems that commonly arise. However, with the decline in the practice of fasting, these sorts of advice are often difficult to find. What can I take on fasting days? There are many different rules for fasting. During Ramadan, for example, fasting is practiced from sunrise to sundown and no food or beverages are taken. Other types of fasting will only restrict certain types of foods – for example, abstaining from meat for a day. So there are no right or wrong rules. What I describe is the fasting that we prescribe for health and weight loss, as we use in our Intensive Dietary Management program. ![]() Many of the changes in my body when I took part in the clinical trial of an intermittent fasting diet were no surprise. Eating very little for five days each month, I. Our Christmas starter recipes will make your Christmas celebration extra special, with recipes like our brand new crayfish cocktail, beetroot and gin cured salmon. All calorie- containing foods and beverages are withheld during fasting. Be sure to stay well hydrated throughout your fast. ![]() ![]() ![]() Water, both still and sparkling, is always a good choice. Aim to drink two liters of water daily. As a good practice, start every day with eight ounces of cool water to ensure adequate hydration as the day begins. Add a squeeze of lemon or lime to flavor the water, if you wish. Alternatively, you can add some slices of orange or cucumber to a pitcher of water for an infusion of flavor, and then enjoy the water throughout the day.
You can dilute apple- cider vinegar in water and then drink it, which may help with your blood sugars. However, artificial flavors or sweeteners are prohibited. Kool- Aid, Crystal Light, or Tang should not be added to the water. All types of tea are excellent, including green, black, oolong and herbal. Teas can often be blended together for variety, and can be enjoyed hot or cold. You can use spices such as cinnamon or nutmeg to add flavor to your tea. Adding a small amount of cream of milk is also acceptable. Sugar, artificial sweeteners or flavors are not allowed. Green tea is an especially good choice here. The catechins in green tea are believed to help suppress appetite. Coffee, caffeinated or decaffeinated, is also permitted. A small amount of cream or milk is acceptable, although these do contain some calories. Spices such as cinnamon may be added, but not sweeteners, sugar or artificial flavors. On hot days, iced coffee is a great choice. Coffee has many health benefits, as previously detailed. Homemade bone broth, made from beef, pork, chicken or fish bones, is a good choice for fasting days. Vegetable broth is a suitable alternative, although bone broth contains more nutrients. Adding a good pinch of sea salt to the broth will help you stay hydrated. The other fluids—coffee, tea, and water—do not contain sodium, so during longer fasting periods, it is possible to become salt- depleted. Although many fear the added sodium, there is far greater danger in becoming salt depleted. For shorter fasts such as the twenty- four- and thirty- six- hour variety, it probably makes little difference. All vegetables, herbs or spices are great additions to broth, but do not add bouillon cubes, which are full of artificial flavors and monosodium glutamate. Beware of canned broths: they are poor imitations of the homemade kinds. There is a natural tendency to eat large amounts of food as soon as the fast is over. Interestingly, most people don’t actually describe overwhelming hunger, but more of a psychological need to eat. Overeating right after fasting may lead to stomach discomfort. While not serious, it can be quite uncomfortable. Then wait for 1. 5- 3. This will usually give time for any waves of hunger to pass, and allow you to gradually adjust. Short duration fasts (2. I get hungry when I fast. What can I do? This is probably the number- one concern. People assume they’ll be overwhelmed with hunger and unable to control themselves. The truth is that hunger does not persist, but instead comes in waves. If you’re experiencing hunger, it will pass. Staying busy during a fast day is often helpful. Fasting during a busy day at work keeps your mind off eating. As the body becomes accustomed to fasting, it starts to burn its stores of fat, and your hunger will be suppressed. Many people note that as they fast, appetite does not increase but rather starts to decrease. During longer fasts, many people notice that their hunger completely disappears by the second or third day. There are also natural products that can help suppress hunger. Here are my top five natural appetite suppressants: Water: As mentioned before, start your day with a full glass of cold water. Staying hydrated helps prevent hunger. The powerful anti- oxidants may help stimulate metabolism and weight loss. Cinnamon: Cinnamon has been shown to slow gastric emptying and may help suppress hunger.(1) It may also help lower blood sugars and therefore useful in weight loss. Cinnamon may be added to all teas and coffees for a delicious change. Coffee: While many assume that caffeine suppresses hunger, studies show that this effect is likely related to anti- oxidants. Both decaffeinated and regular coffee shows greater hunger suppression than caffeine in water.(2) Given its health benefits (see chapter 2. The caffeine in coffee may also raise your metabolism further boosting fat burning. Chia Seeds: Chia seeds are high in soluble fiber and omega 3 fatty acids. These seeds absorb water and form a gel when soaked in liquid for thirty minutes, which may aid in appetite suppression. They can be eaten dry or made into a gel or pudding. Can I exercise while fasting? Absolutely. There is no reason to stop your exercise routine. All types of exercise, including resistance (weights) and cardio, are encouraged. There is a common misperception that eating is necessary to supply “energy” to the working body. The liver supplies energy via gluconeogenesis. During longer fasting periods, the muscles are able to use fatty acids directly for energy. As your adrenalin levels will be higher, fasting is an ideal time to exercise. The rise in growth hormone that comes with fasting may also promote muscle growth. These advantages have led many, especially those within the bodybuilding community, to take a greater interest in deliberately exercising in the fasted state. Diabetics on medication, however, must take special precautions because they may experience low blood sugars during exercise and fasting.
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