However, the benefits of intermittent fasting have attracted a large group of people, from reducing fat and slimming, improving cognition to prolonging life.
So, what are the auxiliary rules of intermittent fasting? Hunger is inevitable when fasting. What should you do?
For beginners of intermittent fasting, the following is an introductory guide.
Health lies in the United Nations University.
Ok, if you have just started intermittent fasting, I suggest you regularly evaluate your hunger and energy level and record it. Here are some things to pay attention to:
Start slowly
First try a shorter fasting time to measure whether you can fast intermittently on a regular basis.
For two weeks, try to fast 12 to 16 hours every three days. After about two weeks, most people will see the results of fasting and feel more energetic.
But, of course, this situation is different.
Track the mood
Happy, unhappy, anxious, irritable?
Pay attention to these emotional changes when you start intermittent fasting. If you find abnormal mood swings, please stop fasting and wait at least three to five days before trying again. If you are still unstable after stopping fasting, please seek professional help.
Monitor sleep
Do you sleep better or worse after fasting?
Fasting should help regulate your circadian rhythm, not let it get out of control. If fasting makes you feel tired and dull, please rest for a few days.
Be patient
Many benefits of intermittent fasting (such as increasing energy and mood) take about two weeks to take effect. The long-term effects of blood and health parameters take longer, usually three months.
warn
If you feel dizzy, uncomfortable or any other related symptoms, please stop fasting completely and consult your doctor.
First of all, do you feel hungry when you fast? The answer is yes, hunger is completely normal.
When you first try intermittent fasting, you may feel hungry after a few hours, because your body is used to getting food constantly.
But don't worry, feeling hungry doesn't mean you did something wrong or you failed in fasting.
This is actually due to the decrease of glucose level, which leads to hunger. Once your body is used to intermittent fasting, blood sugar fluctuations will not have much effect on you. In other words, when you get used to the rhythm of intermittent fasting, your hunger will probably subside.
For beginners, when you start intermittent fasting, you must learn to distinguish between this kind of hunger and real hunger.
Beginners are advised to start reducing the total sugar content in their diet two to three weeks before intermittent fasting. This will help stabilize the fluctuation of glucose and reduce the hunger caused by the decrease of glucose.
Hungry during fasting, eat or stick to it? Try drinking some water or tea before you decide to give in to hunger.
Try to keep the sugar content of the water you drink as low as possible and the calories are less than 40 calories. Now, wait 30 minutes to see if your hunger has eased. If you are still hungry, it means that you should stop fasting.
Remember, it is very important to choose to break the rules without feeling guilty during intermittent fasting. Your body is still adjusting, be gentle with yourself.
You can break your fasting strategy (vegetables, protein and healthy fat) by eating healthily, and then move on. If you decide to try again, please consider shortening your fasting time.