Many people do intermittent fasts in their life without even knowing it. If you’ve ever eaten dinner, then slept late and not eaten until lunch the next day, then you’ve probably already fasted for 16+ hours.
Some people instinctively eat this way. They simply don’t feel hungry in the morning and this makes their life simpler.
If you are just starting your intermittent fasting journey, here are some quick tips!
Can I drink liquids during fasting?
Yes. We want to avoid anything with calories so water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay.
- Coffee can be particularly beneficial during a fast, as it will reduce hunger.
- Electrolytes together with your water are also recommended.
Can I workout fasted?
Yes. That is totally fine. If you are still building your fasting time and you are not fully ready then it is best to listen to your body and take it easy. Once you are fully fat adapted you will have all the energy you need to workout.
Will I break my metabolism when fasting?
No. Studies show that short-term fasts actually boost metabolism up to 5%. Fasting when done correctly is a light stressor which will trigger hormones like norepinephrine to keep us focused and alert.
Will Fasting Cause Muscle Loss?
All weight loss methods can potentially cause muscle loss if not done correctly. The secret here is to
- Get all the calories and nutrients you need. Don’t reduce calories!
- Follow a low-carb diet to ensure you are into ketosis. In this way your body will know how to use fat for fuel instead of breaking down muscle tissue.
It is important to take it step-by-step and build the right mechanisms to allow you to have energy while fasting. Don’t rush into it.