Are you planning to start Intermittent Fasting? Feeling insecure about this fasting? You are not alone. IF offers promising health benefits. But do you know that fasting poses some challenges?
Yes!! Following Intermittent Fasting will cause some challenges. It is essential to understand these challenges and overcome them.
With the right strategies and mindset, you can easily manage these challenges. In this post, you can see common challenges of Intermittent Fasting and ways to overcome them.
Intermittent Fasting- An Overview
Intermittent fasting is an eating pattern. This allows you to alternate your eating pattern between periods of eating and fasting. It does not specify which food to eat. But it focuses on what time to eat.
There are several different types of intermittent fasting. But all divide the day or week into eating and fasting intervals.
Most people fast when sleeping. Intermittent fasting is a different and relatively simple dietary method. This can include:
- Extending your sleeping time
- Skipping breakfast
- Eating your first meal at noon
- Eat your last meal at 8 pm
Many say fasting makes them feel better and gives them more energy. During fasting, you may have water, coffee, tea, and other non-caloric beverages.
Some types of intermittent fasting permit small amounts of low-calorie foods during the fasting phase.
Taking supplements while fasting is generally permitted as long as your supplements do not contain calories. Let us now discuss the common challenges of intermittent fasting and how to overcome them.
Tiredness
You may feel tired at the beginning of your intermittent fasting routine. Some people claim they become so tired that they can’t do anything.
According to a 2018 study, intermittent fasting may even cause daytime tiredness and decreased productivity. This does not mean you should stop intermittent fasting. Certain things you can do to prevent fatigue and recover your strength.
Make your body move. Walking down the stairs for 10 minutes will help to wake up your muscles. Your heart also pumps extra blood to the brain, keeping you alert.
People experience tiredness mainly due to a shift in energy sources. Without intermittent fasting, the body’s primary source of energy is glucose. Carbohydrates are digested and given to cells as energy.
But, when fasting, your body runs out of glucose and begins to burn fat for energy. However, your body needs time to adjust. During this time, you start to feel tired because you lack energy.
Drinking water can be beneficial for other reasons besides light activity. Do it if you can drink tea or coffee without sugar or sweeteners. However, excessive coffee use can result in serious adverse effects.
If you are still tired after all of this, it means you are doing too much. Reduce the length of your fasting, and you will see some changes.
Cravings and Hunger
The first several days or weeks of intermittent fasting will be a struggle. You will experience cravings that make you eat and break your fast.
This happens because your body is still adjusting to fasting. So it demands food as normal, and you are not providing it.
These urges will continue for the first few days or weeks but eventually reduce. Before it happens, you must do a few things to lessen your desire to bite that burger.
Drink lots of water. Filling your stomach with water will help you avoid cravings. A well-hydrated body is more active, allowing you to move around. When you get active, you reduce the chances of eating.
You should not start intermittent fasting for 16 to 24 hours without eating. This is a formula for failure. Start small unless you are used to it.
As a beginner, start with 12 hours of fasting. After a few days, you can gradually increase the duration as your body adjusts.
Inability to Sleep
Sleep disturbance is one of the most difficult aspects of intermittent fasting. Some people have difficulty falling asleep, which can cause headaches.
Intermittent fasting can cause serious sleep disturbances. Too much of this can disturb your circadian rhythms, causing mood swings.
Fatigue is the main culprit. During the first few days of intermittent fasting, your body excretes sodium and water. Your body simply responds to these changes, resulting in sleep problems and insomnia.
Getting active during the day can help you sleep better in this condition. However, too much exercise might be unfavourable, so keep it to a minimum.
Try not to sleep in the afternoon. Daytime naps should be avoided at all costs during this time. Save all of your rest for bedtime, at least until the symptoms disappear.
Digestive Problems
Digestive issues are one of the most challenging aspects of intermittent fasting. Your gut will react faster to a change in diet and nutrition than anything else.
Some people may experience moderate constipation or diarrhoea. You may also have problems with firm stools, which can be severe or little.
Drinking plenty of water can help with digestion troubles. Ensure to drink at least two glasses of water every three to four hours. To improve digestion, incorporate more fibre-rich foods into your meals.
Probiotics, such as yoghurt, can also be beneficial. Choose nutrient-rich foods to promote healthy gut bacteria.
Malnutrition
It is usual to feel malnourished while intermittent fasting, especially if it is not done correctly. Skipping meals regularly for a long time will cause your body to miss out on important nutrients.
Also, when you pass out urine, you lose nutrients, which are not supplied quickly enough. You should not ignore nutritional issues while fasting intermittently because your body requires these nutrients to function properly.
Nutrients also assist your cells in recovering and fighting the impacts of stress. Numerous strategies exist to deal with malnutrition during fasting.
You can use food supplements to replace what you have lost. However, make sure to get the opinion of a trained medical practitioner.
Some people deal with it by eating more fruit and vegetables. However, be careful when introducing fruits into your diet when fasting intermittently.
Some fruits contain a lot of sugar, which might raise blood sugar levels. Choose fruits and vegetables that contain less carbohydrates and more healthy fats.
Fish meals high in fatty acids help your body absorb important nutrients. Eat more beans, nuts, and seeds to increase your nutritional intake.
Avoid fasting at severe levels, as this will harm your metabolism. A good intermittent fasting program requires regular vitamin and mineral intake.
Final Thoughts
Hopefully from this read you have understood the common challenges in intermittent fasting and how to overcome them. Be sure to follow these tips on your intermittent fasting journey.
Avoid overdoing it so that you do not face major consequences. Start small and gradually increase the frequency. Stop if you continue to have major adverse effects, such as weight loss.
Some people practice intermittent fasting continuously. You can intend to do it once in a while, perhaps a few days every month. Pay attention to your body and do what suits you.
FAQs:
- How can I manage hunger during fasting periods?
To manage hunger, focus on hydrating by drinking water, herbal tea, or black coffee. This can help suppress appetite. Consuming high-fiber meals during eating periods can also boost appetite and extend fullness
- How can I stay motivated to continue intermittent fasting despite challenges?
Staying motivated requires setting realistic goals, tracking progress, and celebrating achievements. Remind yourself of why you started intermittent fasting, whether for weight loss, improved health, or increased energy levels.
- I feel tired while fasting. What can I do?
Fatigue may occur, especially during intermittent fasting or prolonged fasting periods. Ensure you are getting an adequate amount of sleep and rest. Consuming electrolytes like sodium, potassium, and magnesium can also help prevent dehydration and alleviate fatigue symptoms.
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