How to get started with Intermittent Fasting or Time Restricted Feeding
Intermittent Fasting (IF) or Time Restricted Feeding is now a global movement.
It focusses more on the WHEN we eat rather than just on WHAT we eat. The benefits are too many to ignore so why not give it a shot yourself?
The information out there may tell you to fast for 16 hours and eat for 8. Others say 14:10 is better. Whom to believe and how to proceed?
Here are easy ways to begin and find the best model for you.
Identify a realistic fasting window :
If you’re someone who is constantly snacking between and after meals, from wake-up to bedtime; your goal is to first give your system a 12-hour break. If dinner ends at 8:30pm, breakfast next day should be after 8:30am.
If you are already doing 12 hours, you may want to play a bit and push your first meal later or your last meal earlier. You can experiment with going calorie-free for 12-16 hours.
The most beneficial fasting window is 14-16 hours. That means you eat within 8-10 hours of the day. Get there gradually.
Note: when fasting, you can hydrate with water, herbal or black tea, black coffee- ie. anything without calories. So no sugar in your tea!
2. Link your fasting/eating window to your daily rhythm
Try to eat during daylight hours and not overeat once it’s dark. Of course, this will vary with season and location
If you work shifts, you might want to find a pattern you can keep consistent even on off days
For menstruating women, it helps to link your fasting window to your cycle (separate post coming soon). In pregnant and breastfeeding women, IF is not recommended.
3. Take baby steps with how long you fast.
Listen to your body- sleep, tiredness, hormones, illness all play in a role in how you can fast
Be open to change- what worked yesterday, may not work today.
Most importantly, use this as a way to understand yourself better and have fun with it!