Will I be hungry?
As you are getting used to fasting, you will have periods of time when you feel hungry. A lot of people don’t know how real hunger feels anymore but it will not harm you in any way. It causes a little uncomfortable feeling and it comes in waves. It does not build up until it becomes unbearable. When you get these little waves of hunger, find ways to distract yourself; have a drink of sparkling water or black coffee. Once you have done that you will find that wave of hunger will have passed.
People report that when they do longer periods of fasting, that hunger peaks at day two and then goes away almost completely.
Once your body gets used to ‘dining in’ or feeding itself on your own fat stores, the hunger pangs will become less and less frequent.
If you want to take it slowly with the most minimal discomfort, then my advice would be do eat a few weeks of a Keto diet before fasting. That way your body can start to become ‘fat adapted’ during those few weeks of eating in a ketogenic way.
I started with a 6 hour eating window (12-6). It was really hard at first, I used to eat a high carb meal as soon as I rolled out of bed! Once I got used to that I switched to a 23 hour fasting window. That really means I just eat one meal a day. Once I’m at my desired weight I become more flexible with fasting. If I overeat during the holidays and put on some weight, I just go back to one meal a day until I’m back where I want to be.
What if I am taking medication?
There are some medications that shouldn’t be taken on an empty stomach. The most common ones are iron, aspirin, ibuprofen and medication for high blood pressure. In this case you should adapt your fasting to incorporate this into your life. Many people on medication choose to limit their fasting to 23 hours (one meal a day) so they can take their medication with a meal. If you need to take your medication multiple times a day (which is rare) then you will need to consult with your doctor about whether fasting would be beneficial for you at this time.
It is very important for anyone taking any diabetic medication (metformin, gliclazide, insulin etc) to be closely monitored by a doctor who is up to date with the latest research on fasting for those with type 2 diabetes.
Is it safe for women?
Some people think that this way of eating doesn’t work well for women. In fact, all the studies and experience suggest there is no difference between men and women.
Breastfeeding and pregnant women should not fast.
Can you exercise during fasting?
Yes. In fact, there is a lot of research to say that exercise in a fasted state is an ideal time. You have increased adrenaline which makes you train harder, you recover and build muscle faster due to the increased growth hormone and you burn more fat due to increased fatty acid oxidation. Win, win, win!
Will I be tired during fasting?
Actually you will find your energy is likely to increase.
I used to feel sluggish several times a day when I used to eat several times a day. I find my energy has increased so much, physically and mentally.
If you think about early humans, when they went through a period of time without food, their bodies would have to get them revved up in order to go out and hunt for that next meal. They would need the extra energy. What would have happened if they became all tired when they hadn’t eaten for a while? They would have stayed in their cave, curled up to sleep…….and died. The body isn’t that stupid.
Will I get dizzy?
Often feeling dizzy is a sign of mild dehydration. When you’re fasting you can take on less salt than you normally would. You can make a bone broth in this case or simply add a little salt to your water.
If this happens often, get your blood pressure checked.
Will I get headaches?
Many people do. Nobody really knows why this but it may be due to a mild salt deficiency. Try bone broth or adding a little salt to your water. Sometimes it can be due to the withdrawal of carbs. Make sure you are drinking plenty of fluids and they should go away once your body gets used to it.
What about constipation?
Well, less going in means less coming out. Increase your fibre intake on the days you aren’t fasting. If it becomes a problem you could consult with your doctor about stool softeners or laxatives.
Heartburn?
I used to suffer terribly with heartburn but I rarely suffer anymore. For others this can be a bit of a problem. If there is no food to absorb the acid in the stomach then it can back up into the oesophagus causing that sensation of heartburn.
Sleeping on an extra pillow slightly raised can help. You can also buy over the counter antacids.
Cramps?
Usually a sign of magnesium deficiency and you can take supplements. Another way to ease this is to have Epsom salt baths. Just take about a cup and put it into a warm bath and soak. The magnesium will absorb through the skin.
Anything else?
If you have any other questions you would like answering, send me an email and I will gladly help!