Considerations for Beginners:
Start slowly: Begin with a fasting schedule that feels manageable and gradually increase the duration or intensity over time as you adapt to fasting.
Listen to your body: Pay attention to how you feel during fasting periods. If you experience significant discomfort or adverse effects, adjust your fasting schedule accordingly.
Stay hydrated: Drink plenty of water during fasting periods to stay hydrated and curb hunger pangs.
Seek support: Connect with others who practice fasting, join online communities or seek guidance from healthcare professionals or registered dietitians who can provide personalized advice and support.
16 Hour fast:
Frequency: 3-5 times per week. Method: Fast for 16 hours, eat for 8 hours. Example: Stop eating at 9pm one day and go back to eating at 1pm on day 2. Comments: This method may not significantly limit caloric intake, but it does give the body time to build up ketones and give the digestive system a rest.
Natural Calorie Reduction: It is noticed when you compare the daily consumptions.
Eat when you're hungry for the time allowed. Difficulty level: I
Great as a daily practice and very easy to adopt with little effort
24 Hour Fast
Frequency: 2-3 times per week. Method: Fast for 24 hours. Example: Stop eating at 5pm one day and start again at 5pm the next day. Comments: it reduces your total caloric consumption without giving you the impression that you have gone an entire day without eating. Natural Calorie Reduction: It's noticed when you look at your weekly caloric consumption. Eat when hungry for the time allowed. Difficulty level: II
The temptation to break the fast with a feast is big, but resist it
Frequency: 3-5 times per week. Method: Fast all day and have a big meal at night. Comments: Fasting during the day reproduces the fight-or-flight response, promotes energy growth and encourages fat burning. Eating at night sets the stage for tissue repair and growth. Natural Calorie Reduction: It is noticed when you compare the daily consumptions. Eat when hungry for the time allowed. Difficulty level: II
Highs and Lows (Alternate-Day Fasting)
Frequency: 2-4 times per week. Method: Restrict the calorie on day 1 and consume the normal amount on day 2 Comments: On low-calorie days, limit the amount to 20% of regular consumption. For many people this ranges from 400 to 500 calories for an entire day. Natural Calorie Reduction: It's noticed when you look at your weekly caloric consumption. On days with no restriction eat when hungry for the time allowed. Difficulty level: III
On low-calorie days, divide the meals into two smaller ones, distributed over the period.
Remember, finding the right fasting schedule may require experimentation and adjustments based on your individual needs and preferences.