Fasting benefits have been debated for a number of years, with both pros and cons intensely argued.
I’m not getting into those debates. For this newsletter post I’m assuming you’re interested in fasting and think it’s a good thing, or are at least curious about it and want to give fasting a try.
To be clear, I’m a fan of fasting.
The thing I’m not a fan of is people being misled into believing that they can jump straight into fasting and be wildly successful. Um, no.
You can fast successfully, with proper preparation. Below are suggestions on what to focus on for your first fast.
In addition, I’ve provide additional reading material that dives deeper into the fasting topic.
REMINDER: Discuss all healthcare decisions with your healthcare provider. Fasting can have negative effects if you have pre-existing medical conditions. Fasting is completely doable with medical conditions, but with the proper medical support. See the disclaimer at the bottom.
Where are you starting? What kind of diet are you on now?
Low carb diets are easier to start with for fasting, keto is even better. A food plan that enables stable blood sugar levels makes transitioning into fasting much easier.
Are you a snacker? What is the longest you've gone without food?
If you’re a snacker, removing snacking first before removing a meal is a gentle way to ease into fasting.
Yes, you can "go all in and stiff-upper-lip it" without a transition period, but chances for failure increase. Plus you will be miserable. Life is too short. Be kind to yourself.
How long will be your first fast?
Commonly a first fast will be 18/6. 18 hours not eating, 6 hours eating. An example of this would be after dinner you will have no more food until the following days lunch. So you stop eating at 7pm and then eat lunch at 1pm.
The next common fast attempted is 24 hours of not eating. An example would be eating dinner one night and then not eating again until dinner time the following day. This means skipping breakfast and lunch.
First meal to remove?
Most find breakfast is the easiest meal to eliminate after snacking is removed. That is another reason why 18/6 is very popular.
When fasting, morning coffee should be consumed black.
A dash of salt makes bitter coffee taste smoother. Add a pinch to your coffee grounds when brewing.
Cold-brew coffee is really smooth and easy to make in the refrigerator or buy at the store.
Are you on medications that need to be taken with food? How will you adjust to this?
There are a few options, like taking your medication with chia seeds (pre-soaked in water, chia seeds have a low glycemic index).
Or eat a small amount of very high-fat food, which will not have a negative effect on your blood sugar levels. This will mimic more of a fat-fast which can be just as effective as a water fast.
Will your first attempt at fasting be during a stressful time?
When you're struggling to cope with stress, consider a less stressful time to fast or develop coping skills for fasting and stress.
Will you be around people who are eating? How will you handle the social aspects of not eating?
Some people will have broth at the table to blend in at family dinner time.
Others will excuse themselves from events until used to fasting.
Will your first fast be during hormonal times?
The worst time for a first fast is during PMS. Please don't. For your sanity, don't. Wait until afterwards.
What kind of fast will you do? Yes, there are different types. (See books below for more details.)
Some fasts are fat-fasts where you consume high fat food under so many calories.
Other fasts have training wheels where you consume broth with salt, and other small items with low calories and minimal impact on blood sugar levels.
Then there is the water fast which is only water with the appropriate electrolytes.
After Fasting
A huge mistake people make after fasting (no matter the length of time) is that when they break their fast, they overeat.
When you eat after fasting, you do not want to increase your eating to “make up for the meal lost”. Instead act as if nothing has changed and have your next meal as normal.
The other error is that the food first eaten after a fast is very heavy which can cause digestion issues. Have something light to eat first.
For 18/6 this is rarely an issue but for fasts 24 hours and longer, it’s strongly advised to start with light food first when eating is resumed.
Potential Emotional Triggers
Feeling “light” was an emotional trigger for me. I was so used to having that heavy feeling in my stomach that when it was empty and “light” I felt exposed. It was unexpected and something I had to work through.
Feeling hungry was another emotional trigger I had to work through. Hunger meant lack and many other things to me. Now when my stomach growls I'm not emotionally triggered and understand it's simply a physical feeling.
Listen to yourself when fasting and have coping strategies easily available to work through any negative emotions that might pop up.
That’s it, my list of things to think through to make sure your first fast is a success.
Fasting is a wonderful tool to add to your wellness toolbox. Spending time to prepare for your first fast will help ensure success!
Let me know what type of first fast you do and how it goes!
Hugs,
Jami
Here are some fantastic books I recommend for further reading on fasting:
Amazon affiliate link. I earn a commission from Amazon if you make a purchase through these links, at no extra cost to you.
This weeks Low Carb & Keto Recipes Spotlight:
Easy Low Carb Keto Pumpkin Dessert Lasagna Recipe | Sugar-Free Mom
Roasted Green Beans with Mushrooms, Balsamic, and Parmesan | Kalyn’s Kitchen