{"id":3190,"date":"2019-01-10T06:21:17","date_gmt":"2019-01-10T06:21:17","guid":{"rendered":"https:\/\/veryhealthy.life\/?p=3190"},"modified":"2021-08-09T04:49:31","modified_gmt":"2021-08-09T04:49:31","slug":"14-lifestyle-changes-for-an-effective-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/veryhealthy.life\/14-lifestyle-changes-for-an-effective-intermittent-fasting\/","title":{"rendered":"14 Lifestyle Changes For an Effective Intermittent Fasting"},"content":{"rendered":"\n
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Did you know that fasting can be one of the best things you ever do for your health? While many people fast for religious reasons, there are plenty of health reasons why you should consider undergoing a fast for a couple of days.
Over time, your body accumulates plenty of toxins through the food you eat, and it can leave your body feeling tired and lethargic \u2013 it can even lead to disorders like high blood pressure and cholesterol. Fasting, or abstaining from food for a certain amount of time, give your body a chance to recuperate \u2013 and you\u2019ll be able to restart your diet with much healthier options than you had before you undertook your fast.<\/p>\n\n\n\n

But you should never jump straight into it, especially if you have never undertaken intermittent fasting before \u2013 it could be dangerous to your health to undertake a fast with no proper preparation. Here are 14 lifestyle changes for intermittent fasting.<\/p>\n\n\n\n

1. See a Doctor First<\/h3>\n\n\n\n

Before you approach a fast, you should make an appointment with your doctor to have a general check-up and to make sure that your body is in good condition. There are some health conditions which mean that you might not want to approach a fast, including blood pressure that is too high or too low \u2013 and your doctor might prefer to get these conditions under control before you approach something like a fast.<\/p>\n\n\n\n

Other health conditions that could be dangerous to you if you were to fast include kidney and liver damage; anemia <\/a>is another health condition with which you might not want to approach fasting. Make sure that your body will be able to handle a fast by seeing your doctor first and finding out if they can make any professional recommendations. It can often make the process easier.<\/p>\n\n\n\n

If you experience any adverse effects while fasting, stop and see your doctor. <\/p>\n\n\n\n\n\n\n\n

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2. Don\u2019t Exercise During a Fast<\/h3>\n\n\n\n

Fasting is great for the body, and gives your body a proper chance to get rid of all the toxins<\/a> that accumulate in your body over time \u2013 but there are several things that you will need to remember during your fast if you want it to be a healthy one. First, remember that during a fast your body will not be taking in the usual amount of nutrients and not producing the normal amount of energy that you are used to in your day-to-day.<\/p>\n\n\n\n

This means that you should drop your daily energy requirements during the time of a fast if this is at all possible: You should especially avoid strenuous physical exercise during a fast since this can cause your blood pressure to drop too much \u2013 and can be the reason behind a range of health ailments. You could even do permanent damage to your heart or kidneys if you overexert your body during a fast.<\/p>\n\n\n\n\n\n\n\n

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3. Avoid Temptations<\/h3>\n\n\n\n

If you have set your mind to a certain amount of time spent fasting, then you should remember to avoid all kinds of temptation during this period; don\u2019t break you’re fast just because you feel like a snack at eleven in the morning. That would defeat the whole point of undertaking a fast, and it will just throw you right back into the routine of filling your body with the toxins<\/a> that you\u2019re trying to get rid of.<\/p>\n\n\n\n

Find your form of temptation and make sure that you keep it far away from yourself during your fasting time. This doesn\u2019t mean that you should avoid eating something if you feel like you\u2019re about to pass out \u2013 then, we\u2019d say it\u2019s okay to break your fast because it becomes for serious health reasons and could be because your blood pressure or blood sugar has dropped too low.<\/p>\n\n\n\n

Visit your doctor if you experience symptoms such as fainting spells.<\/p>\n\n\n\n\n\n\n\n

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4. See a Nutrition Specialist<\/h3>\n\n\n\n

When last did you see a nutrition specialist? The truth is that most people never do, even though a simple appointment with one once every six months could do wonders for your overall health, and clear up any questions you might ever have had about the foods you eat.<\/p>\n\n\n\n

You should see a nutrition <\/a>specialist before even approaching you’re first fast \u2013 they can help you to figure out what you have been eating that you will need to cut out afterward. They might even be able to tell you what the best ways are to fast \u2013 and you might find that fasting gradually is a better technique for you.<\/p>\n\n\n\n

Your nutrition specialist will also be able to tell you what you should be including in your diet when your fast is done, and a nutritionist is more than happy to design a customized eating plan that is tailor-made to fit your personal health plan.<\/p>\n\n\n\n\n\n\n\n

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5. Eat Healthy After<\/h3>\n\n\n\n

Fasting <\/a>doesn\u2019t begin and end with the fast, you also have to put some thought into what you will be doing with your health once your fast is done. Take a proper look at what you have been eating before you undertook your fast: Make a physical list of the foods you have been eating and what you have been drinking \u2013 some people find that it helps to make a list of their mealtimes, too, to find out which times of the day they are most prone to snacking.<\/p>\n\n\n\n

Approach eating after a fast in a healthy manner: Cut out all forms of artificial colorants, flavorings and ingredients like MSG \u2013 which is often hidden under names like simply \u201csalt\u201d on the food label. Source your food as naturally as possible, and grow some of it yourself where you can \u2013 or find it directly from the farmers market where you can be sure it\u2019s as healthy as possible.<\/p>\n\n\n\n\n\n\n\n

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6. Plan Your Fast<\/h3>\n\n\n\n

A fast should never begin on a spur of the moment thought that \u201cMaybe I should fast from today.\u201d Doing this is enough to send your body into shock, and you could do more damage to your body than you realize if you just jump into a fast. Plan you’re fast ahead of time, and do some proper preparation beforehand. Decide just how long you will be fasting for \u2013 and see if you can plan your healthy eating plan for afterward ahead of time, too, so you know what to do when your fast is completed.<\/p>\n\n\n\n

Planning for your fast should also include general monitoring of your health both before, during and after your fast \u2013 keep an eye on your blood sugar, blood pressure<\/a>, and weight during the fast, and stop if any of these factors enter into dangerous levels.<\/p>\n\n\n\n

See your doctor if fasting comes with any adverse effects.<\/p>\n\n\n\n\n\n\n\n

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7. When to Stop Fasting<\/h3>\n\n\n\n

You should never continue with fasting if you are experiencing any negative health effects as a result. You should stop fasting if you experience things like high or low blood pressure during a fast, or if you find that you are feeling faint too often \u2013 some people might even experience fainting spells if they have been fasting for too long or if the fast is simply too much for their bodies to handle.<\/p>\n\n\n\n

Stop fasting if you experience any side-effects, or if you find that you are already sick (say, with flu<\/a>) before you begin your fast. There\u2019s absolutely no reason why you should need to \u201cpush through\u201d you’re fast if you are experiencing adverse health effects and continuing after that point can only be more damaging to your health.<\/p>\n\n\n\n

If you experience any side-effects at all, stop your fast and make an appointment with your doctor to find the cause of why fasting has had this effect on you.<\/p>\n\n\n\n\n\n\n\n

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8. Other Ways to Detoxify<\/h3>\n\n\n\n

There are plenty of other ways to detoxify your body that might complement your fast, and we\u2019d highly recommend that you take advantage of them for the best possible effects. First, start by drinking plenty of fluids before approaching a fast \u2013 this allows you to flush your kidneys<\/a> and digestive system of any substances and chemicals that might be lingering.<\/p>\n\n\n\n

Next, combine a fast with a proper bath: This has a great cleansing effect on both the mind and body and can leave you feeling refreshed when you have tired and aching muscles after a long day (or night). Add some essential oils to your bath for the best results \u2013 you can even add some coarse salt to your bath if you like.<\/p>\n\n\n\n

There are also plenty of supplements that you can take after a fast to help you detoxify, including garlic, ginger, and turmeric. Remember that detoxification also means taking a look at what the toxins in your original diet were and eliminating those after your fast is done!<\/p>\n\n\n\n\n\n\n\n

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9. Drink Plenty of Water<\/h3>\n\n\n\n

You should always drink plenty of water<\/a>, even when you are not about to fast. The recommended amount of water has long been considered to be eight glasses of water per day, but most doctors are in agreement that this amount might be a little less or a little more for some people \u2013 it\u2019s down to individual factors like just how much you weigh, and it\u2019s never good to drink too much water, either.<\/p>\n\n\n\n

You should remember to drink plenty of water during your fast as well. Your body will not be getting any fluids from the food you eat, so you\u2019ll be relying on the water and fluids you drink instead. You can also supplement a fast with milk and fruit juices if you find that you are feeling faint and are in need of nutrients during.<\/p>\n\n\n\n

Many people find that drinking only water tends to make them nauseous, especially first thing in the morning: Here\u2019s where you can find benefits from supplementing your fast with milk or juice.<\/p>\n\n\n\n\n\n\n\n

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10. Include Other Fluids in Your Diet<\/h3>\n\n\n\n

There\u2019s no reason your fluid-intake should consist of only water, though it\u2019s worth including as a separate point just why this is: During a fast, your body will be flushing out toxins<\/a>, and you will want to include a range of other fluids in your diet at this point in time \u2013 if you\u2019re trying to flush out your kidneys, then you\u2019ll find plenty of benefits from including cranberry juice.<\/p>\n\n\n\n

Orange juice, on the other hand, is loaded with vitamins and minerals \u2013 and can keep your body going during an extended fast. If you include pineapple juice in your diet, then it will help you with digestion \u2013 especially when you\u2019re including a glass or two with your meals.<\/p>\n\n\n\n

Milk is also highly beneficial to your health if you aren\u2019t lactose intolerant, and there are plenty of other, healthy options to consider if you are vegan or vegetarian and avoiding animal products. <\/p>\n\n\n\n\n\n\n\n

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11. Switch to a Healthy Lifestyle<\/h3>\n\n\n\n

What will you be doing after you fast? Put some serious thought into what lifestyle changes you could be made to switch over to living a healthier lifestyle in general \u2013 and put these plans into action once you fast is done. Fasting will mean nothing to your overall health if you just continue bombarding your body with the same amount of toxins afterward \u2013 so ensure that you make a conscious decision to live a healthier life and start doing it.<\/p>\n\n\n\n

Switching to a healthier lifestyle includes a lot of what has already been said in this article: You should make regular appointments with your medical professionals at least once every six months to get your health checked out, you should exercise <\/a>at least moderately and a few times per week, and you should ensure that your diet is as healthy as it can possibly be.<\/p>\n\n\n\n

A couple of small changes to your health can make a big difference.<\/p>\n\n\n\n\n\n\n\n

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12. Start Reading Food Labels<\/h3>\n\n\n\n

When last did you check a food label? If you are health <\/a>conscious, then you should be checking food labels every time you get a chance \u2013 and it should be one of the main factors that go into deciding what you choose off of the supermarket shelves or put back.<\/p>\n\n\n\n

The food label should be able to tell you what the ingredients of the product are, in order; you should also spot information such as the manufacturing date, the manufacturer\u2019s name and address and the nutritional information for the product. Take note of the ingredients: This is where most of the unhealthy and artificial ingredients are hidden.<\/p>\n\n\n\n

Sometimes MSG is called MSG, and other times you can expect the ingredients to be hidden under a variety of different names: Learn to look up the ingredients that you don\u2019t recognize.<\/p>\n\n\n\n

Also, be sure to check up on food labels regularly: Sometimes ingredients on food labels are subject to change.<\/p>\n\n\n\n\n\n\n\n

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13. Regular Health Checks<\/h3>\n\n\n\n

There\u2019s a very good reason why this article started by telling you that you should see your doctor iron <\/a>out any health problems you might have before you approach a fast \u2013 but it\u2019s important to mention that the process shouldn\u2019t stop there. You should continue with regular health checks even after your fast, and ideally, get your health screened for at least a general check-up once every six months.<\/p>\n\n\n\n

Your general health practitioner should be able to make some recommendations for what is best for your health, and if you have any specific health issues that need to be taken care of, you should see specialists \u2013 which your doctor should be able to recommend.<\/p>\n\n\n\n

These regular health checks are important even if you don\u2019t think there\u2019s anything wrong with your health right now: Many times your medical health professional will be able to spot something with your health that you yourself might have missed.<\/p>\n\n\n\n\n\n\n\n

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14. Cut Down on Salts and Fats<\/h3>\n\n\n\n

What should you be including in your diet once your fast is done? First, we\u2019d recommend that you take a look at the old fashioned food pyramid: You want to see more of the lower levels of the pyramid as part of your diet <\/a>and much less of the higher top of the pyramid, which is mostly composed of fats and salts.
A healthy diet means not too much salt and not too much fat \u2013 but in most cases, you can\u2019t cut out either of those entirely.<\/p>\n\n\n\n

It\u2019s important to learn how to distinguish between the good fats and the bad: Good fats are things like olive oil and coconut oil, good fats can even be found in real butter; bad fats are things like margarine and saturated fats, which you will want to see less of in your diet.<\/p>\n\n\n\n

If you find that planning your own diet is difficult, visit a nutritional specialist to help you.<\/p>\n\n\n\n\n\n\n\r\n

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