6 Most Common Issues (AND SOLUTIONS) People Have When Starting Intermittent Fasting (2023)
Hi everyone, we’ve listed the 6 most common problems people run into when it comers to Intermittent Fasting as well as some of the most common solutions to help with each.
HYDRATION FIRST ALWAYS - if you ever feel like you’re struggling when it comes to energy, mood, hunger, feeling bad, always start with hydration first! Not just water, a lot of times you may be missing salt especially if its been a while since you’ve eaten. Add some salt to your water and drink it down. If you’re fasting a full day, you’ll need 2-3 grams of salt if you're NOT exercising and 3-4 grams if you are.
Also, thanks for visiting. If you’re interested in a drink that will make you feel better through your fasts and help curb appetite after eating, take a look at our IF Tea Intermittent Fasting Tea. It combines Yerba Mate, Black Tea and Green Tea as well as 11 other ingredients.
- Hunger: One of the most common challenges of IF is dealing with hunger during the fasting period. This can lead to overeating during the eating period, which can sabotage weight loss efforts.
- Stay hydrated by drinking plenty of water, herbal tea, or other calorie-free beverages during the fasting period. It's essential to drink enough fluids to avoid dehydration, which can lead to feelings of hunger. In addition to water, it's also important to get electrolytes such as sodium, potassium, and magnesium, which are essential for hydration and overall health. You can get electrolytes from sports drinks or electrolyte supplements.
- Eat filling, high-fiber foods during the eating period to help you feel full longer. Focus on eating whole foods such as fruits, vegetables, legumes, and whole grains that are rich in fiber and take longer to digest, which can help keep you feeling full and satisfied.
- Gradually increase the length of the fasting period to allow your body to adjust to the new eating pattern. If you're finding it difficult to stick to your fasting schedule, try starting with a shorter fasting period and gradually increasing it over time. This can help your body adjust to the new eating pattern and reduce feelings of hunger.
- Low energy levels: Some people may experience low energy levels, especially in the beginning stages of IF. This can make it difficult to focus and be productive.
- Ensure that you are getting enough sleep and rest. Adequate sleep is essential for energy levels and overall health. Aim for at least 7-8 hours of sleep per night and prioritize restful activities such as meditation or gentle yoga to help reduce stress and improve sleep quality.
- Eat nutrient-dense foods during the eating period to fuel your body. Focus on whole, nutrient-dense foods such as lean protein, healthy fats, fruits, vegetables, and whole grains. These foods provide sustained energy and can help prevent energy crashes throughout the day.
- Try doing light exercise during the fasting period to help increase energy levels. While high-intensity exercise can be challenging during the fasting period, light exercise such as walking, yoga, or stretching can help boost energy levels and improve circulation.
- Headaches: Headaches are a common side effect of IF, especially during the initial stages. This is usually due to dehydration or a lack of caffeine.
- Stay hydrated by drinking plenty of water or other calorie-free beverages during the fasting period. Dehydration is a common cause of headaches, so it's important to stay hydrated throughout the day. In addition to water, make sure you're getting electrolytes to support hydration and overall health.
- Gradually reduce your caffeine intake before starting IF to avoid caffeine withdrawal headaches. Caffeine withdrawal can cause headaches, so if you're a regular caffeine consumer, it's a good idea to gradually reduce your intake over several days or weeks before starting IF.
- Use relaxation techniques such as deep breathing or meditation to help alleviate stress-related headaches. Stress can be a common trigger for headaches, so using relaxation techniques can help reduce stress and prevent headaches
- Cravings: People may experience strong cravings for high-calorie, high-carbohydrate foods during the fasting period. This can make it difficult to stick to the eating plan and may lead to overeating.
- Eat balanced meals during the eating period that include protein, healthy fats, and complex carbohydrates to help reduce cravings. Protein, healthy fats, and complex carbohydrates provide sustained energy and can help keep you feeling full and satisfied. Avoid processed foods and simple sugars, which can lead to energy crashes and cravings.
- Plan ahead by having healthy snacks available during the fasting period. Preparing healthy snacks such as cut-up vegetables, nuts, or fruit can help you resist the temptation of unhealthy snacks or fast food during the fasting period.
- Use distraction techniques such as going for a walk or practicing a hobby to take your mind off of food cravings. Engaging in activities that you enjoy or finding a new hobby can help distract you from cravings and reduce the temptation to snack.
- Digestive issues: Some people may experience digestive issues such as constipation, bloating, or diarrhea when practicing IF. This may be due to changes in the gut microbiome or the timing of meals.
- Stay hydrated by drinking plenty of water or other calorie-free beverages during the fasting period. Dehydration can lead to digestive issues, so it's important to stay hydrated throughout the day. Make sure you're also getting enough fiber, which can help regulate digestion and prevent constipation.
- : Start with a shorter fasting period and gradually increase the length of the fasting period over time. If you're experiencing digestive issues such as bloating or discomfort, try starting with a shorter fasting period and gradually increasing it over time to allow your body to adjust to the new eating pattern.
- Experiment with different fasting schedules and eating patterns to find what works best for you. Some people may find that a different eating pattern, such as alternate-day fasting or time-restricted eating, works better for their digestive issues.
- Difficulty with social situations: IF can be challenging in social situations such as dining out or attending parties. This may lead to feelings of isolation or social awkwardness.
- Communicate with friends and family about your eating schedule and the importance of sticking to it. Let them know that you are committed to your health and well-being and that practicing intermittent fasting is important to you. Ask for their support and understanding as you navigate social situations while fasting.
- Plan ahead by bringing your own food or snacks to social gatherings. If you're attending a party or event where food will be served during your fasting period, consider bringing your own snacks or meals that fit within your eating plan. This can help you avoid temptation and stick to your fasting schedule.
- Be flexible with your fasting schedule. While it's important to stick to your fasting schedule as much as possible, it's also important to be flexible and adjust as needed. If you have a special event or social occasion that falls during your fasting period, consider shifting your eating window to accommodate the event. Remember that intermittent fasting is about finding a sustainable eating pattern that works for you, and that may require some flexibility and adaptation along the way.
- It's also important to note that social situations can be a source of stress, which can affect hunger levels and make it more difficult to stick to your fasting schedule. Practicing stress-reducing activities such as meditation, deep breathing, or yoga can help reduce stress levels and make it easier to stick to your fasting schedule. Additionally, staying hydrated and getting enough electrolytes can help alleviate stress and promote overall well-being.