Prioritize eating whole, natural, unprocessed foods like vegetables and meats, and consciously avoid consuming too much sugar. This approach simplifies nutrition and helps prevent constant stimulation of the body’s calorie storage mechanisms.
Establish an 8-10 hour eating window, for example, by having breakfast around 8-9 AM and finishing dinner by 6 PM, followed by a 14-16 hour fasting period. This practice helps your body switch from storing calories to using its stored energy.
To easily achieve a longer fasting window, make a conscious effort to cut out all snacks between meals and avoid eating late at night. This simple habit change helps extend the period your body spends in the fasted state, allowing it to access stored energy.
To naturally extend your fasting window without drastic changes, consider pushing your breakfast a little later in the morning. This helps create a longer period of not eating, allowing your body more time to utilize its energy stores.
During your fasting window, you are permitted to drink water, tea (including herbal teas), and coffee, as these beverages have minimal caloric impact. They do not significantly affect insulin levels, allowing your body to remain in a fasted state.
If you consume small amounts of non-caloric or low-calorie items like bone broth during a fast, it does not negate all progress. Your insulin will only blip slightly before returning to low levels, allowing your body to continue using stored energy.
Understand that fasting can increase energy and concentration, rather than causing fatigue, because it activates the sympathetic nervous system and growth hormone. This physiological response allows your body to access its vast stores of energy, improving mental and physical performance.
Recognize that regular periods of fasting can significantly improve gut function, often clearing up IBS-type symptoms, and lead to better sleep. These benefits extend beyond weight management, providing additional motivation for adopting fasting practices.