Intermittent fasting involves consuming a restricted number of calories on certain days of the week and eating normally on other days. This can help people lose weight, but it’s important to choose the right eating plan for you.

It’s also essential to be prepared for the challenges of IF, including hunger, weakness and headaches. If these symptoms persist, you should consult your doctor.

1. Eat a Balanced Diet

When you eat during your eating window, stick to healthy foods that are rich in fiber, lean protein, fruits and vegetables. Stay away from processed foods that are high in sugar and fat.

Water is fine during your fasting period, and you can also enjoy black coffee and tea without adding any calories or hormone-spiking components like milk or sugar. It’s important to drink these calorie-free drinks to prevent dehydration.

It’s not recommended to exercise on an empty stomach, as this will kick-start your body’s carbohydrate storage processes instead of burning stored fat. However, exercising later in your eating window after you break the fast may help speed up fat loss. There isn’t enough research to support this, though. Ultimately, it depends on your individual metabolism and how you feel. Experiment with different approaches to find what works best for you.

2. Eat Plenty of Water

A person should consume plenty of water while following an intermittent fast. Milk and sugar break a fast, so it is best to stick with plain, unsweetened beverages such as black tea or water during the fast.

A good time to drink water is early in the fast when glycogen stores are still intact. As the fast progresses and these are depleted, the body starts breaking down fat and needs additional water to hydrate the process.

Pilon says that occasional fasting can help with weight loss when combined with a healthy diet and regular exercise. But it’s important to eat responsibly on feeding days, so that the calorie deficit created by fasting is not erased. Eating excessively will cancel out the benefits of intermittent fasting. That’s why it’s crucial to log your food intake in a journal or with an online tracker.

3. Exercise Regularly

While some people find that exercising on an empty stomach is easier, others experience a decrease in motivation, energy, and enjoyment of their workout. If you decide to exercise on a fast day, it is best to avoid high-intensity training and instead focus on a moderate-to-low-intensity cardio workout.

It’s also important to eat something after your workout, as this helps fuel the body and facilitates muscle repair. A sports drink may be a good choice, but if you’re on an intermittent fasting plan, eating something will help ensure that your body is properly fueled. Chronically under-fueling during exercise can lead to muscle breakdown, low blood sugar, fatigue, and even injury. (Source: Levels)

4. Don’t Skip Meals

The goal of intermittent fasting is to eat a healthy, balanced diet during your eating window. This means eating a variety of whole foods, including fruits, vegetables, lean protein sources, healthy fats, and whole grains.

You should also make sure to eat plenty of water while fasting. This will help you stay hydrated and prevent dehydration, which is a common cause of hunger while fasting.

Another important tip is to plan and prep meals ahead of time, so you have healthy options available when your eating window opens. This will help to reduce the stress of fasting, and it will make the process much easier for you in the long run. It may also be helpful to set up a meal reminder app or use a food tracker to keep you on track. The key is to find a way that works for you and your schedule.

5. Keep Track of Your Calories

While research suggests that intermittent fasting helps promote weight loss, it’s important to keep in mind that the diet you consume on feeding days will also determine your results. It’s recommended to adopt a healthy diet, such as a low-carb diet, the Mediterranean diet, or vegan diet, and track your calories using an online food tracker like Zero.

It’s also important to avoid unintentionally breaking your fast by keeping yourself busy. Activities that are calming, meditative, and don’t require too much energy, such as walking or yoga, can help you stay focused and keep hunger at bay.

6. Keep a Journal

Keeping a journal doesn’t make your diet magically change, but it can help you learn more about yourself and what works for you. It can also help you track your progress and identify patterns of sabotage.

For example, if you’re a nighttime snacker, it may be helpful to write down when you’re likely to snack, so you can avoid doing it during your fasting period. Similarly, if you tend to overindulge on your non-fasting days, writing it down can give you a better idea of how to curb these behaviors.

One popular intermittent fasting approach is the 16/8 method, which involves eating only during an 8-hour window each day. During this window, it’s recommended to eat nutritious foods like lean proteins, whole grains, fruits, and vegetables. Avoid ultra-processed foods and limit caffeinated beverages, such as coffee and black tea.

7. Don’t Overindulge

While it may be tempting to indulge in a big meal once your fast ends, this could backfire your weight loss goals. Eating too much food after a restriction can lead to bloating and slowed metabolism.

Hyer recommends preparing healthy snacks like fruits, veggies, and protein-rich foods (lean meats and nuts) to prevent this. Also, drink plenty of water to keep your hunger at bay.

Another great way to prevent overindulging is by staying busy. Try doing activities that can distract you from your hunger, such as a relaxing walk or meditation. Also, avoid keeping hard-to-resist comfort foods around the house.

8. Don’t Skip Meals

While fasting can burn fat, it’s important to plan your meals. It’s best to eat nutrient-rich foods in the days leading up to your fast, including fruits, vegetables, whole grains and lean proteins.

It’s also important to avoid skipping meals on feeding days. Skipping meals can cause your body to use up its stored fat more quickly, which can slow or halt weight loss.

In addition, skipping meals can leave you feeling bloated and hungry. This can make it more difficult to stick with your weight loss goals and lead to binge eating. Additionally, skipping meals can lead to low blood sugar, which can negatively impact performance in the gym and in everyday life. Aim for three meals a day, plus two snacks, on both feeding and fasting days. Avoid processed foods and high-calorie foods.

9. Don’t Skip Meals on Fasting Days

For those new to intermittent fasting, it’s important to eat well on days that you don’t consume any calories. This prevents the body from feeling too hungry and helps you maintain energy levels.

It’s also important to avoid loading up on foods high in sugar on fasting days. This can cause your blood sugar to spike and may leave you feeling lethargic.

When you do eat on fasting days, be sure to choose filling, low-calorie foods. This can help you stick to your fasting plan and reach your weight loss goals. Also, be sure to drink plenty of water to stay hydrated. Drinking water also helps promote NEAT (non-exercise activity thermogenesis), which is an effective way to burn extra calories.

10. Don’t Skip Meals on Feeding Days

If you skip meals on feeding days, your body will have a hard time switching between burning glucose and burning fat for energy. In addition, skipping meals can lead to low blood sugar, which could be dangerous.

If a time-restricted fasting plan is chosen, the meals eaten during the eating window should be nutritious and high in protein, fiber, and healthy fats. This is the best way to get the most benefits from intermittent fasting.

Keep in mind, though, that IF is just one tool that can help you achieve your goals. Eating a balanced diet, exercising regularly, and getting enough sleep are still the most important factors for weight loss. The key is to find an approach that works for your lifestyle and needs. Experiment with different methods and find the one that feels right to you.