To fast properly, it is important to follow safe and effective practices. The key guidelines include:
- Keep fasting periods short initially, typically between 12 to 24 hours. Popular methods include 16:8 (fast for 16 hours, eat within 8), 5:2 diet (limit calories 2 days a week), and intermittent fasting with 24-hour fasts once or twice a week. Longer fasts should be supervised by a doctor to avoid risks like dehydration or fainting.
- Stay hydrated during fasting by drinking plenty of water. This helps prevent fatigue, headaches, and other issues related to mild dehydration. Drinking black coffee or tea without added calories is also allowed during the fast.
- Eat well and balanced meals before and after fasting periods, focusing on complex carbohydrates, proteins, and healthy fats to support energy levels and nutrient balance.
- Avoid strenuous exercise or intense physical activity while fasting, especially if new to fasting, to prevent excessive fatigue.
- If new to fasting, start gradually with shorter fasting windows and slowly build up. Stop fasting if you feel unwell, dizzy, or excessively hungry.
- Consult with a healthcare provider before starting fasting if you have existing medical conditions or take medications that require food intake.
Following these best practices can make fasting safe, effective, and more sustainable.
