8 Things You Need to know to lose weight when fasting

Fasting for Weight Loss

Fasting for weight loss works. This time-based approach to eating is what I used to lose over 44 pounds of stubborn fast.

 

In addition to weight loss, intermittent fasting boosts of other benefits such as reducing the risk of chronic diseases, promoting longevity, and improving brain health.

 

These are just but a few benefits of Intermittent fasting for weight loss

 

Despite all it’s benefits, adjusting to fasting can be a challenging process. Your body is used to constantly eating  and with Intermittent fasting for weight loss, your eating is reduced drastically

 

At first, it might seem like torture for sure but it doesn’t have to be the case. In most cases, if you find you’re not losing weight or you’re struggling to adjust, there is something you not doing right.

 

In this article, we give you the best tips and tricks to use to make the process easy, fun, and simple.

 

Please note that this post may contain affiliate links. You can read my full disclosure here.

 

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8 Tips for Success when Fasting for Weight Loss

1. Choose the right protocol/method for you

There are different approaches to intermittent fasting for weight loss;

16:8 Protocol– This involves fasting for 16-hours and eating within 8 hours

Eat-stop-eat– This involves fasting for 24-hours on non-consecutive days and eating all your full meals on eating days

5:2 Method: This involves eating full meals on five days then eating only 500-600 calories on 2 days

 

With fasting, there is no one size it’s all approach

 

To successfully lose weight when fasting, you need to determine what protocol works best for you. Consider things such as your work schedule, do you entertain clients during lunches or dinner?

 

Consider social factors such as friends or family. If you like to eat dinner together then don’t choose an approach that will limit this.

 

You will be able to stick to and maintain a protocol better if it fits in your lifestyle

 

Start slow - fasting success

 

2.  Start slow

Adjusting to Intermittent fasting for weight loss can be challenging when you’re just starting out. Your body is used to eating all the time and it’s best to make a slow transition into fasting.

 

Start with 12-hours and slowly add 1-hour each day until you reach your target fasting hours. You might need a good week or two to be comfortable when fasting

 

If you start too fast, you will end up feeling hungry and frustrated and give up to early. Also as you start, observe how your body feels and determine what hours work best for you

 

Read more: How to get started on the 16:8 Fasting Protocol

 

3. Drink lots of water

Water is one of the best weight-loss drinks available

 

Not only does it trick your stomach into thinking you’re full, but it also aids in several body functions

 

Normally, you get some water from the foods you consume but as you’re Intermittent fasting for weight loss, that is not possible. The daily recommended intake for water is about 2-Litres of water.

 

Mild dehydration can cause headaches and fatigue making your fast harder than it needs to be.

 

Read more: What to drink during intermittent fasting

 

 

what to drink when fasting

 

4. Drink the right drinks when fasting

Imagine fasting for hours every day only to lose all the benefits?

 

Yes the wrong drinks can kick you out of fasted state and you won’t even know it

 

When you’re Intermittent fasting for weight loss, your in the fat-burning mode because your body needs the energy to function. You want to keep and maintain this state for efficient weight loss.

 

This can be only be done if you consume zero-calorie drinks and no foods. You can have coffee, tea, green tea but with no added sweeteners or creamer.

 

No, diet soda is not okay. Drinking the wrong fluids can seriously derail your weight loss

 

Break your fast the right way

 

4. Break your fast the right way

After hours of fasting, it’s only natural that you’d want the biggest plate of food you can find

 

But that is the wrong approach that can slow down your weight loss

 

You need to break a fast with soft, easily digestible foods, then wait for about 20- 30 minutes to enjoy your meal

 

Best foods to break a fast with include

  1. Raw fruits
  2. Bone broth
  3. Fermented foods
  4. Nuts and seeds
  5. Vegetable juice
  6. Vegetable broth

 

In addition to preventing bloating, this allows you some time to be more mindful of your food choice

 

5. Eat Clean when fasting for weight loss

The great thing about intermittent fasting is it doesn’t restrict what you should eat. There is no food list you need to adhere to

 

You can eat french fries and burgers immediately after your fast but that will only hinder your weight loss. The foods you choose to eat should serve you after you break your fast and also when on your fast.

 

So even though you can eat french fries, it won’t keep you satisfied long enough or sustain you through your fast. Nothing as bad as feeling hungry an hour into your fast.

 

Simple food guidelines to remember

  1. Fill up on high-protein foods
  2. Fill up on nutrient-dense vegetables
  3. Choose healthy snacks such as nuts and seeds
  4. Include healthy fats such as avocados, coconut oil to curb cravings
  5. Choose whole foods and limit processed foods

Read more: healthy eating

 

Do only light exercises when fasting

 

6. Exercise

When you’re starting with Intermittent fasting for weight loss, start slow with exercises. If you want to exercise in a fasted state, go for light exercises and see how your body feels after that.

 

Think of exercises such as walking, bike rider. However, keep away from your normal High-intensity workouts until you’re more confident about your fasting.

 

7. Combine fasting with keto for massive weight loss

Because Intermittent fasting for weight loss does not limit your diet, for some people it can be a struggle to determine just what and how much to eat.

 

This is where the keto diet comes in. The ketogenic diet is a low-carb high-fat diet that has led to incredible weight loss and health benefits for many people.

 

The diet is very easy to stick to as the high-fats curb cravings and appetite making it an easy diet. Combined with fasting, you can expect to see some impressive weight loss

 

Read more: Benefits of the ketogenic diet

 

 fasting for weight loss

 

Conclusion

Getting started with intermittent fasting can be challenging for some people. This is because of the change from constantly eating to only eating within a certain period.

 

However, fasting doesn’t have to be hard when done right.

 

To make the process easy and fun start by choosing the right protocol. Your fasting schedule should not conflict with any work engagements of family obligations.

 

Drink water to fight hunger and prevent dehydration that can cause headaches and fatigue. When breaking your fast, break it with soft foods first and not with a feast

 

Lastly, eat clean or combine fasting with a ketogenic diet for massive weight loss.