.svg.avif)
1. Choose the right method for your lifestyle
Not everyone has to start straight with 16/8. If you have not practiced any type of fasting before, start gradually:
- Try 12/12 (ex: you eat between 8am and 8pm)
- Gradually move to 14/10, then 16/8 depending on how you feel.
2. Do not focus on “perfection” in the first days
It is normal for the first 3—7 days to feel hunger, irritability, or low energy. These are signs of metabolic adaptation.
Trick: Drink water, tea or black coffee (no sugar/milk) to reduce the feeling of hunger.
3. Don't go hungry in the food window
Even though the goal is often weight loss, it doesn't mean you need to eat less than your body needs. Consume balanced meals rich in:
- Proteins (eggs, lean meat, cheese)
- Good fats (avocado, olive oil, nuts)
- Fiber and vegetables for satiety
4. Hydrate yourself well
Many people forget to drink water during fasting. Hydration helps with energy, digestion, and headache prevention.
Helpful tips:
- Use a graduated glass
- Add a little sea salt or mineral water for electrolytes
5. Rest matters
Sleep plays a crucial role in adapting to fasting. Try to sleep 7—8 hours and avoid screens before bed to rest effectively.
6. Listen to your body
If you feel unwell, dizzy or faint, interrupt the fast. Do not force adaptation.
The body has its rhythm and each person is different.
In the following article, we'll talk about the most common mistakes in intermittent fasting — and how to avoid them so you can get real results without frustration.
Do you want to lower your inflammation and increase your natural energy?
📥 Download the complete guide to intermittent fasting and weight loss!
You can start tomorrow, but the ideal is to make the transition gradually — from 12/12 to 14/10, then 16/8, to avoid discomfort.
Plain or mineral water, black coffee and unsweetened teas. They can reduce hunger without interrupting fasting.
Yes, it is part of the adaptation process. Your body learns to use fat as a source of energy. The sensations generally disappear after a few days.
.svg)
