Intermittent fasting is an increasingly popular trend that has been shown to have positive benefits for our health. If you’re interested in trying intermittent fasting, it’s important to approach it in a healthy way. Here are some tips to ensure that you’re fasting safely and effectively:

1. Calorie intake. The main aim of intermittent fasting is to reduce the daily calorie intake.

2. Protein intake. Sufficient protein is important to take into account during intermittent fasting to prevent muscle loss. Higher intake of total protein is associated with lower risk of all cause death rates (Naghshi et al., 2020) and the recommended intake is at least 1.62 g/kg/day. Muscle mass itself is also associated with lower risk of all cause death rates. 

3. Gradually increase your fasting period. Don’t jump right into an 18-hour fast; start with a shorter period and increase it gradually over time.

4. Stay hydrated. Drink water, herbal tea, and low-calorie beverages during your fasting period to stay hydrated. The intake of electrolytes ensure that the water consumed gets absorbed and into the cells. 

5. Don’t binge eat. When you break your fast, don’t overeat to make up for the calories you missed. Stick to healthy, nutrient-dense foods.

6. Listen to your body. If you’re feeling weak or lightheaded while fasting, it could be a sign that you’re not getting enough nutrients. Don’t push yourself too hard and stop if you’re feeling unwell.

7. Combine fasting with healthy eating habits. Fasting alone is not a magic solution for weight loss or good health. It’s important to eat a balanced diet and exercise regularly.

8. Consult your doctor. If you have any health concerns or medical conditions, speak to your doctor before trying intermittent fasting.

By following these tips, you can reap the benefits of intermittent fasting while keeping your body healthy and safe. Remember to always listen to your body and take care of yourself during the fasting process.

Intermittent fasting should not be performed blindly. It is important to know factors that needs to be taken into account. 

Calorie intake 

The main aim of intermittent fasting is to reduce the daily calorie intake.

Protein intake

Sufficient protein is important to take into account during intermittent fasting to prevent muscle loss. Higher intake of total protein is associated with lower risk of all cause death rates (Naghshi et al., 2020) and the recommended intake is at least 1.62 g/kg/day. Muscle mass itself is also associated with lower risk of all cause death rates.