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Fasting is a sporadic change in eating habits that leads to biological transformation in the body. The modern version of fasting includes weight loss and detoxification.
If fasting is not done properly, it can prefabricate body stamina and trigger hunger alarms ultimately leading to mood swings and ill health. If you fast too often, you must understand the protocol of human body changes during the fasting period. Irrespective of the diet charts, eating habits, and lifestyles, you can still get into the habit of breaking eating routine without hassle.
Whether the fasting is time restricted, in a particular eating manner, or for a longer period of time, it can be dangerous when done vulgarly.
Lower the risk of diseases and fast the healthier way with the below tips and tricks to fast safely.
Tips and Tricks to fast safely
1. The time frame of fasting.
Short fasting periods can roll back the risk of any health issues. Longer duration of fasting can bring along several common health problems such as irritation, dehydration, mood swings, and depressing energy levels.
Cut down your calorie intake but be mindful of the nutrition value. Since fasting permits only limited food, be careful of what you eat. If you just started off with fasting, keep it for a limited time before your body signals you that you are already habituated.
2. Keep in mind the amount of food taken
Instead of eating all at once and then letting hunger pranks disrupt you for some time, get into the habit of eating small quantities at intervals of time. If your fast allows some edible items, choose wisely and do not overindulge. Especially when you decide to fast for days together, make the fasting more viable, ensure tiny intakes to save yourself from bloating, stomach ache and other health issues.
Taking reduced quantities can keep you fresh and healthy throughout the fasting period and even afterward.
3. Do not dry out
Drink more water, juice, milk or whatever your fast allows to stay hydrated at all times. Do not let dry mouth, laziness, tiredness or headache seep in due to draining out. No one can advise you better than your own body of the amount of fluid you need during the day. Especially when you are not eating in a regular pattern during fast, it gets even more critical to rely on fluids to get rid of hunger pranks as well.
4. Exercise mildly
Since you are already having indefinite calorie consumption causing hunger and mood changes, it is a good idea to stay distracted. However, be careful not to let go of energy and keep the exercise levels low.
Try a slow walk or simple yoga and breathing techniques to spend time the healthy way. Fasting has its own share of side effects and to keep these at bay, meditation is the best solution. Alternatives such as reading a book or listening to music soothe your mood and calm your mind during longer fasting periods.
5. End the fast wisely
Fiesta after a fast is a big no. Surely, when you have restricted your favorite food, you are inclined to luxuriate yourself with the food of your liking. Do not overeat immediately after breaking a fast as this is a major cause of health issues.
Sudden highs and lows in food intake can get difficult for the body to adjust. Feast and food during fasting can be the worst enemies. Sudden lavish food will interrupt your weight loss process and also causes health problems if it is done immediately after a fasting period.
6. Listen to your body signals
Fast only if you are comfortable doing the same. Do not force yourself into fasting. If your body signals you to stop fasting, listen to it at once. Feeling a bit tired, mild headache and mood changes are common side effects of fasting due to changing food patterns.
To begin with, fast for less than a day to see if your body accepts the changes comfortably. Keep a snack or a juice handy to escape headache and fainting. However, you should not feel sick at any time. If this happens, then stop fasting instantly. Any kind of discomfort is a sign of ill health and should curb fasting thereafter.
7. Include Protein diet
Modernized version of fasting is to keep a watch on weight and detoxify the body. Consuming lesser calories and healthy nutrition at small intervals may result in loss of muscle fat making you weak. Incorporating high protein meals in fasting is a good way to stay healthy. Stay less hungry during long fasting periods with proteins. Bypass the side effects of fasting with protein rich diet.
8. Get habituated to healthy fasting with the 16/8 method
For a healthy lifestyle, it is recommended to fast through the 16/8 method. This means you fast for 16 hours a day and eat only for 8 hours a day. During this 8 hour window, plan to have your meals twice or thrice. Include fluids if necessary, to deal with hunger during the 16 hour fasting time. Stick to healthy food intake during the eating hours. Do not eat junk or high-calorie food, or else the entire purpose of fasting is lost.
9. Fasting once or twice a week is healthy
Eat at regular intervals and stop eating for a fixed duration of 24 hours. You can stop eating from a particular meal to the same meal the next day to finish fasting for 24 hours. This is a popular way to do intermittent fasting.
In case it seems tough to stay hungry for 24 hours at a stretch, you can drink fluids and juices to remain hydrated and healthy. If you find 24 hours fasting problematic, then you can commence with lesser hours and gradually increase the number of hours.
10. Add supplements to your diet
If you fast too often, there is a high chance that your body leaves out important nutrients. To cover up the loss, you may consider taking dietary supplements after discussing it with your nutritionist. Though best is to have whole food and dietary fibers during the eating periods of intermittent fasting. To ensure you are not deficient of any vital vitamins and minerals cause of regular fasting, supplements become necessary.
Remember, feeling hungry is common during a fasting period. You just need to manage hunger cleverly with healthy resources. Meditation is one of the most useful tools while fasting to stay away from mood swings and keep your mind and body hail and healthy. It is important to fast safely to gain all benefits of fasting and minimize side effects.