Start with a 12-hour fast, especially if you are not used to going this long without eating. If you are already in the habit of skipping a meal (breakfast) set a designated time when you sit down to eat. Let’s say every day you eat at 11 am-12 pm. You may fast for 13, 14, 15, or 16 hours if your body is already adjusted to going 12 hours without food. Black coffee, tea, and water are calorie-free, so feel free to drink these liquids during your fast. Many people ask if they can put cream in their coffee and the answer is no, cream has calories.
Break your fast with a whole-food meal. Don’t break your fast with just cream in your coffee. This doesn’t usually turn out well for people. You may end up over-eating later in the day if you haphazardly skip meals.
Don’t feel like you have to fast the same hours each day, but it does help to have some type of meal routine. Your body will adjust to fasting better.
Figure out what your ideal fasting window is. Not everyone’s eating and fasting windows are the same. Mine is 5:30 pm-7:30 am, on average. Many people fast from 8 pm to 8- 11 am.
Try not to eat past 8 pm unless your schedule has you on a night shift. Your body is on a circadian rhythm. Your organs and digestion naturally slow down around 8 pm, and so should you. So, start unwinding and stop eating so you can get a good night’s sleep.
Make a decision and stick with it. I started with a 12-hour fast over 2 years ago and now I fast for 14 hours on average, occasionally I will fast for 16 hours 1-2 days per week. It is ok if it takes time for you to settle into fasting. Fasting should be a part of your lifestyle, not a “quick fix” to lose weight. Usually, it takes 2 weeks to adjust and week 1 is the hardest. Do it for your body and your health.
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