Fasting February

National Fasting February is a month-long event to celebrate the benefits of intermittent fasting on your metabolism. Intermittent fasting is when you cycle between fasting and non-fasting periods of time. These prolonged lapses in eating encourage your body to burn more fat after it has used up all the calories from your last meal. It is known to improve blood pressure, brain health, and a resting heart rate, as well as increase the growth of new nerve cells, reduce inflammation, and lower blood sugar levels just to name a few perks from it. Here are some beginner tips on how to fast properly so that you can enjoy the many benefits it offers.

Making A Fasting Schedule

A proper intermittent fasting doesn’t follow random times of the day. If planning on doing one, you’ll need to pick the best time to do so. When starting off, you’ll want to keep it short, but not so short that you don’t feel the benefits of it. For many beginners, they tend to start off doing a 12-hour fast. You’ll want to pick a time right before you go to bed, so you’ll be sleeping through most of it. The best fasting window for you will be 7 PM- 7 AM, as this is in between finishing dinner and before eating breakfast the next day. Also, during this window, you’ll be sleeping away eight hours of your fasting, making it easier for you to complete your first intermittent fasting.

Building A Meal Plan

Even though the point of intermittent fasting is to not eat during the 12-hour period, it’s what you eat during the 12 hours you can that will make or break your fast. Good nutrition is key to enjoying your intermittent fasting. Your food choices help you make hunger and cravings more bearable during the fasting time. To be successful, space out your meals and snacks in two-hour intervals, with a backup plan in case you miss a time. Getting enough food is important for your nutrient sufficiency and micronutrients (the vitamins and minerals your body needs to function). When planning out your meals, focus on lean proteins, whole grains, veggies, fruits, and healthy fats and calcium-rich foods.

Staying Hydrated

During intermittent fasting, staying hydrated is important for your success. The National Academy of Medicine recommends you drink 9-13 8 oz. cups of water a day. You’ll want to find your water sweet spot because it’s not healthy to over-hydrate or become dehydrated. If you don’t want to drink plain water, consider drinking sparkling water or flavored seltzers as long as it has zero calories and no additives or sweeteners. Most people who fast often start their day with a glass of lemon water. Avoid alcohol, soft drinks, fruit juices, and milk as they contain a lot of calories, sugars, and flavorings that can make you break your fast.

Avoid Thinking About Food

The best way to survive a fast is to not think about food. There are plenty of fun things you can do that don’t require eating. You can do a light exercise like yoga or planks. Finish a project you have been putting off for months, like organizing your closet. Have some playtime with your furry friends. Get caught up on your reading. Start journaling or any other craft hobby. Give yourself a makeover or enjoy a relaxing long bubble bath. Get in touch with nature by going on an overnight camping trip. When it’s time to break your fast, go out with friends for a lovely breakfast. When it is time to break your fast, though, don’t overindulge and ruin all of your hard work.

Fasting Apps

There are tons of useful fasting apps that will help you stay on track. BodyFast is the most popular app on the marketplace for intermittent fasting with more than 40 million users worldwide. It provides you with personalized fasting goals and a clock to allow you to set timers to help you stay on track. They even have a water tracker to keep you hydrated. GoFasting helps you turn your fasting journey into a weight loss one. Fastic is a fasting app that helps you count calories to put together a great meal plan to fit your needs. This app also provides scientific-based articles to help aid your fasting. LifeFasting supports many fasting styles while providing beginners with a guided program aimed at helping them succeed.