{"id":60796,"date":"2024-05-29T11:28:29","date_gmt":"2024-05-29T11:28:29","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60796"},"modified":"2024-05-29T11:28:29","modified_gmt":"2024-05-29T11:28:29","slug":"tips-for-fasting","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/","title":{"rendered":"Tips for Fasting: How to Get the Most out of Intermittent Fasting"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#What_Is_the_Trick_to_Fasting\" >What Is the Trick to Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#5_2_Fasting\" >5:2 Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#6_1_Fasting\" >6:1 Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#B2_Regimen\" >B2 Regimen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#16_8_Fasting\" >16:8 Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Alternate_Day_Fasting\" >Alternate Day Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Circadian_Rhythm_Fasting\" >Circadian Rhythm Fasting<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#How_Do_I_Get_the_Best_Results_from_Fasting\" >How Do I Get the Best Results from Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#6_Tips_for_Intermittent_Fasting\" >6\u00a0Tips for Intermittent Fasting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Keep_Your_Fasting_Window_Short\" >Keep Your Fasting Window Short\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Start_Gradually\" >Start Gradually<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Stay_Hydrated\" >Stay Hydrated\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Go_for_Walks_or_Exercise_Lightly\" >Go for Walks or Exercise Lightly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Stop_Fasting_If_Youre_Unwell\" >Stop Fasting If You\u2019re Unwell<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Dont_Overeat_When_You_Break_Your_Fast\" >Don\u2019t Overeat When You Break Your Fast<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#What_Not_to_Do_When_Fasting\" >What Not to Do When Fasting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Dont_Ignore_Signs\" >Don\u2019t Ignore Signs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Restrict_Caloric_Beverages\" >Restrict Caloric Beverages<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Dont_Exercise_Excessively\" >Don\u2019t Exercise Excessively<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Avoid_Spending_a_Lot_of_Time_in_the_Heat_or_Saunas\" >Avoid Spending a Lot of Time in the Heat or Saunas<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#What_can_I_drink_while_fasting\" >What can I drink while fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#Which_fasting_method_is_best_for_weight_loss\" >Which fasting method is best for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#What_is_a_dirty_fast\" >What is a dirty fast?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Fasting is one of the oldest health traditions\u00a0in the world and has\u00a0been\u00a0practiced\u00a0throughout history for health, cultural, and religious reasons. As\u00a0far back as Hippocrates, fasting was prescribed\u00a0as a way\u00a0of healing illness and improving cognitive abilities. Greek philosophers, those regarded as the fathers of modern medicine, and even Benjamin Franklin extolled the merits of fasting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=tips_for_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=tips_for_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fasting has recently gained\u00a0a great deal of\u00a0attention as research has found benefits to practices such as<a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-12-12\/\"> intermittent fasting<\/a>. You may be looking for tips on intermittent\u00a0fasting\u00a0or you might want to learn more about different kinds of fasts.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Trick_to_Fasting\"><\/span><b>What Is the Trick to Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When starting a fast, it\u2019s\u00a0important\u00a0to understand the intermittent fasting rules. A fast is a\u00a0window of during which little to no food\u00a0is consumed, only water or non-caloric beverages. Some fasting days\u00a0are marked\u00a0with\u00a0very\u00a0low-calorie consumption, from 0- 500 calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">,\u00a0<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/#:~:text=Intermittent%2520fasting%2520(IF)%2520refers%2520to,8\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is no single way to fast, and there are now several popular fasting methods. You can read more about the pros and cons of intermittent fasting\u00a0<\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Popular methods include: (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">,\u00a0<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/#:~:text=Intermittent%2520fasting%2520(IF)%2520refers%2520to,8\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_2_Fasting\"><\/span><b>5:2 Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fasting out of 7 days. Your fasting days must be non-consecutive. For example, if you fast on Monday, may fast again on Wednesday, Thursday, or Friday, but not Tuesday.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_1_Fasting\"><\/span><b>6:1 Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pattern is similar to the 5:2, but there\u2019s only\u00a01\u00a0day of fasting rather than 2 days.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=tips_for_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13_1.png\" alt=\"tips for fasting\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=tips_for_fasting\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"B2_Regimen\"><\/span><b>B2 Regimen<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Only two large meals\u00a0are consumed\u00a0in a day, with the first\u00a0between 6 and 10\u00a0am,\u00a0and then lunch between 12 and 4 pm. There is no snacking and no third meal. Water and non-caloric beverages are allowed throughout the day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"16_8_Fasting\"><\/span><b>16:8 Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This pattern involves only consuming food during an 8-hour window and fasting for 16 hours\u00a0a day, every day of the week.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alternate_Day_Fasting\"><\/span><b>Alternate Day Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This involves fasting for 24 hours on alternate days. For example, you may fast on Monday, Wednesday, and Friday.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Circadian_Rhythm_Fasting\"><\/span><b>Circadian Rhythm Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This approach aligns <a href=\"https:\/\/betterme.world\/articles\/meal-timing\/\">meal timing<\/a> with your body\u2019s natural rhythms. You can read more about circadian rhythm fasting\u00a0<\/span><a href=\"https:\/\/betterme.world\/articles\/circadian-rhythm-fasting\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0 \u00a0 \u00a0\u00a0<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=tips_for_fasting\">BetterMe app is here to help you <\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Get_the_Best_Results_from_Fasting\"><\/span><b>How Do I Get the Best Results from Fasting?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Whether\u00a0you\u2019re\u00a0fasting for weight loss or to improve other health outcomes such as blood sugar or gut health, there are\u00a0certain\u00a0intermittent fasting tips for success. One is to find a fasting pattern that works for you and that you can follow consistently.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may notice that your body reacts to one fasting pattern,\u00a0and\u00a0you may\u00a0experience unpleasant side effects such as low blood sugar or lethargy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">,\u00a0<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9998115\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). You may need to try another fasting pattern to see if something different works better for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve found a fasting pattern that works well for you,\u00a0try it for a few weeks in order to\u00a0see the desired results\u00a0(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/#:~:text=Intermittent%2520fasting%2520(IF)%2520refers%2520to,8\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). If you only follow a fasting pattern for 1-2 weeks, you may not see many improvements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those who are trying fasting to help with weight loss, intermittent fasting in a 16\/8 or 5\/2 pattern has been linked with successful outcomes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/#:~:text=Intermittent%2520fasting%2520(IF)%2520refers%2520to,8\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Tips_for_Intermittent_Fasting\"><\/span><b>6\u00a0Tips for Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keep_Your_Fasting_Window_Short\"><\/span><b>Keep Your Fasting Window Short\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research supports fasting for short periods\u00a0of up to 24 or 48 hours. Periods of fasting longer than 72 hours may increase\u00a0incidences of\u00a0irritability and mood changes, dehydration, hunger, fainting, and\u00a0lack of energy and focus (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5371748\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">,\u00a0<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5819235\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Prolonged fasting periods\u00a0have been linked to health concerns such as refeeding syndrome\u00a0(<\/span><a href=\"https:\/\/academic.oup.com\/ejendo\/article-abstract\/157\/2\/157\/6695984\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re new to fasting, you may want to start with a plan such as\u00a0intermittent\u00a0fasting for 16 hours\u00a0per day.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Start_Gradually\"><\/span><b>Start Gradually<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to fasting, you may want to start with intermittent fasting for 14-16 hours per\u00a0day,\u00a0and fast for just a few days a week. You can then gradually work to increase the number of days per week you fast or move on to longer <a href=\"https:\/\/betterme.world\/articles\/fasting-windows\/\">fasting windows<\/a>\u00a0such as 16-24 hours, if desired.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stay_Hydrated\"><\/span><b>Stay Hydrated\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During any fasting period, you must stay hydrated. On a typical day, you get approximately 30% of your fluid requirements from food, so dehydration is a distinct possibility when fasting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5084017\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Drink plenty of non-caloric fluids, especially water (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555956\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0You may also enjoy herbal teas,\u00a0as they don\u2019t contain caffeine. Moderate amounts of caffeinated\u00a0coffee\u00a0or tea are allowed, but skip the cream, milk, honey, and sugar.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Go_for_Walks_or_Exercise_Lightly\"><\/span><b>Go for Walks or Exercise Lightly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some exercise can boost energy levels when you\u2019re fasting. They can also take your mind off fasting and allow you to focus on something else. Avoid heavy lifting or vigorous exercise during a fast. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Opt for slower walks, light yoga, or <a href=\"https:\/\/betterme.world\/articles\/stretching-calisthenics\/\">stretching<\/a> to help your body feel its best and keep your energy levels up. If you\u2019re having\u00a0a hard time\u00a0distracting yourself from your fast, you may want to listen to a podcast or audiobook while walking or stretching.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stop_Fasting_If_Youre_Unwell\"><\/span><b>Stop Fasting If You\u2019re Unwell<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you feel sick or experience symptoms such as weakness, fatigue, difficulty carrying out daily tasks, discomfort, or feeling sick, you may need to stop fasting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5819235\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Overeat_When_You_Break_Your_Fast\"><\/span><b>Don\u2019t Overeat When You Break Your Fast<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you\u2019re allowed to eat again, it can be tempting to order that meal you\u2019ve been dreaming about and drooling over, but it\u2019s best to break your fast with healthy, whole foods that may be gentle on the digestive system. <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Broth-based soups, plain yogurt, or smoothies are excellent options as they\u2019re full of nutrients but not difficult to digest. Dates\u00a0are often used\u00a0to break religious fasts in Islam, as they are a nutrient-dense source of minerals, carbohydrates, and fiber (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4859097\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). <\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">As your feeding window goes on, include healthy foods such as whole grains, lean proteins, fruits, vegetables, and healthy fats. Try to eat\u00a0normal, moderate meals during your eating window.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-running\/\"><i>Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake? <\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Not_to_Do_When_Fasting\"><\/span><b>What Not to Do When Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While it\u2019s important to understand what to do while fasting, it\u2019s also important to avoid common mistakes that could break your fast or increase your risk of illness, discomfort, or health complications when fasting.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Ignore_Signs\"><\/span><b>Don\u2019t Ignore Signs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re fasting and start to have frequent headaches, lethargy, severe fatigue, or feelings of low blood sugar, don\u2019t ignore these signs. You may need to try a different fasting pattern or eat lower-calorie foods on some days without completely restricting your caloric intake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9998115\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Restrict_Caloric_Beverages\"><\/span><b>Restrict Caloric Beverages<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Remember that when you\u2019re on a fast, drinking beverages such as milk, juice, lemonade, sweet tea, soda, and energy drinks will add to your overall caloric intake and can break your fast. While fasting, it\u2019s best to stick to water, unsweetened teas, and coffees without cream, milk, sugar, or honey.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Exercise_Excessively\"><\/span><b>Don\u2019t Exercise Excessively<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most\u00a0important\u00a0tips for fasting for 24 hours or more is to avoid vigorous exercise or exercising for long periods.\u00a0This\u00a0can increase the risk of low blood sugar,\u00a0low\u00a0blood pressure, dizziness, or fainting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re fasting for only 14-16 hours a day, you may continue with your\u00a0normal\u00a0exercise routine, but you should go slowly to build up your stamina when you first start fasting. You may also consider scheduling your workout during your eating window or immediately after you start your fasting window, as you will have recently eaten.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Spending_a_Lot_of_Time_in_the_Heat_or_Saunas\"><\/span><b>Avoid Spending a Lot of Time in the Heat or Saunas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re fasting, you\u2019re more likely to become dehydrated, so spending time in the hot\u00a0sun\u00a0or other hot environments such as a sauna, steam shower, or hot tub is ill-advised. You could experience low blood sugar,\u00a0low\u00a0blood pressure, lightheadedness, or fainting. (<\/span><a href=\"https:\/\/www.emro.who.int\/emhj-volume-25-2019\/volume-25-issue-1\/effect-of-fasting-during-ramadan-on-thermal-stress-parameters.html#:~:text=When%20Ramadan%20occurs%20during%20the,in%20physically%20strenuous%20tasks%20outdoors.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=tips_for_fasting\">Start transforming your body now! <\/a><\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=tips_for_fasting\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/14_1.png\" alt=\"tips for fasting\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_can_I_drink_while_fasting\"><\/span><strong>What can I drink while fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">You can drink any non-caloric beverage you want while fasting. Make sure you drink plenty of pure water. You may also try caffeine-free teas to keep you hydrated. Some fasts allow for bone broth. You may consume moderate amounts of caffeinated\u00a0coffee\u00a0and tea without added sugar, milk, or cream.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_fasting_method_is_best_for_weight_loss\"><\/span><strong>Which fasting method is best for weight loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For those\u00a0who are\u00a0trying fasting to help lose weight, the best intermittent fasting for weight loss may be a 16\/8 or 5\/2 pattern.\u00a0Studies have found these patterns\u00a0to be\u00a0successful, and many people find them\u00a0easy to continue with\u00a0(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/#:~:text=Intermittent%2520fasting%2520(IF)%2520refers%2520to,8\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Other tips for fasting to lose weight include finding a fasting pattern that you can be consistent with and making sure you don\u2019t overeat during your eating windows, as this could compromise your results.\u00a0If\u00a0you\u2019re wondering about the best macro ratio for weight loss while intermittent fasting, you can read more\u00a0<\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-macros\/\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_dirty_fast\"><\/span><strong>What is a dirty fast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A \u201cdirty fast\u201d is a fasting pattern that allows the consumption of low-calorie foods during the fast.\u00a0This\u00a0may\u00a0be beneficial for\u00a0those who want to try fasting but have certain health\u00a0conditions\u00a0or who have\u00a0tried\u00a0stricter fasting regimens and experienced difficulties. As some research has found fasting windows that allow for a few hundred to positive health impacts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">), many people are turning to \u201cdirty fasting\u201d.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods that are allowed on a dirty fast:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Non-starchy vegetables such as broccoli, celery, and cucumber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bone broth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Small servings of low-calorie broth-based soups such as vegetable soup\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coffee\u00a0or tea with cream or milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Small servings of fresh fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp unsalted nuts<\/span><\/li>\n<\/ul>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=tips_for_fasting&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=tips_for_fasting\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-12.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many ways you can incorporate fasting into your lifestyle. Intermittent\u00a0fasting\u00a0and <a href=\"https:\/\/betterme.world\/articles\/dirty-fasting\/\">dirty fasting<\/a> are popular choices that are easy to follow, generally safe, and may help with weight loss and other health conditions.\u00a0Many tips can<a href=\"https:\/\/betterme.world\/articles\/how-to-make-fasting-easier\/\"> make fasting\u00a0easier<\/a> and less uncomfortable, which increases your likelihood of continuing with fasting.\u00a0If\u00a0you have\u00a0any\u00a0concerns about safety while fasting or your health, talk with a doctor or healthcare provider.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fasting is one of the oldest health traditions\u00a0in the world and has\u00a0been\u00a0practiced\u00a0throughout history for health, cultural, and religious reasons. As\u00a0far back as Hippocrates, fasting was prescribed\u00a0as a way\u00a0of healing illness and improving cognitive abilities. Greek philosophers, those regarded as the fathers of modern medicine, and even Benjamin Franklin extolled the merits of fasting (5). Fasting [&hellip;]<\/p>\n","protected":false},"author":83,"featured_media":60798,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150],"tags":[],"coauthors":[243],"class_list":["post-60796","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tips for Fasting: How to Get the Most out of Intermittent Fasting - BetterMe<\/title>\n<meta name=\"description\" content=\"Fasting is a very old health tradition. Read on to learn \u2605 TIPS FOR FASTING \u27a4 and get the most out of your intermittent fasting journey.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for Fasting: How to Get the Most out of Intermittent Fasting\" \/>\n<meta property=\"og:description\" content=\"Fasting is a very old health tradition. Read on to learn \u2605 TIPS FOR FASTING \u27a4 and get the most out of your intermittent fasting journey.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Laura Krebs-Holm, MS, RD, LD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Laura Krebs-Holm, MS, RD, LD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/\"},\"author\":{\"name\":\"Laura Krebs-Holm, MS, RD, LD\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d81f5a696ddc05472f0d62fe3aaf197a\"},\"headline\":\"Tips for Fasting: How to Get the Most out of Intermittent Fasting\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/\"},\"wordCount\":1486,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting.png\",\"articleSection\":[\"Fasting\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Fasting is one of the oldest health traditions\u00a0in the world and has\u00a0been\u00a0practiced\u00a0throughout history for health, cultural, and religious reasons. As\u00a0far back as Hippocrates, fasting was prescribed\u00a0as a way\u00a0of healing illness and improving cognitive abilities. Greek philosophers, those regarded as the fathers of modern medicine, and even Benjamin Franklin extolled the merits of fasting (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=tips_for_fasting\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Fasting has recently gained\u00a0a great deal of\u00a0attention as research has found benefits to practices such as<a href=\\\"https:\/\/betterme.world\/articles\/intermittent-fasting-12-12\/\\\"> intermittent fasting<\/a>. You may be looking for tips on intermittent\u00a0fasting\u00a0or you might want to learn more about different kinds of fasts.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Trick to Fasting?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When starting a fast, it\u2019s\u00a0important\u00a0to understand the intermittent fasting rules. A fast is a\u00a0window of during which little to no food\u00a0is consumed, only water or non-caloric beverages. Some fasting days\u00a0are marked\u00a0with\u00a0very\u00a0low-calorie consumption, from 0- 500 calories (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\\\"><span style=\\\"font-weig ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/\",\"name\":\"Tips for Fasting: How to Get the Most out of Intermittent Fasting - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting.png\",\"description\":\"Fasting is a very old health tradition. 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Read on to learn \u2605 TIPS FOR FASTING \u27a4 and get the most out of your intermittent fasting journey.\u00a0","og_url":"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting-1024x576.png","type":"image\/png"}],"author":"Laura Krebs-Holm, MS, RD, LD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Laura Krebs-Holm, MS, RD, LD","Est. reading time":"7 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/"},"author":{"name":"Laura Krebs-Holm, MS, RD, LD","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d81f5a696ddc05472f0d62fe3aaf197a"},"headline":"Tips for Fasting: How to Get the Most out of Intermittent Fasting","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/"},"wordCount":1486,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting.png","articleSection":["Fasting"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Fasting is one of the oldest health traditions\u00a0in the world and has\u00a0been\u00a0practiced\u00a0throughout history for health, cultural, and religious reasons. As\u00a0far back as Hippocrates, fasting was prescribed\u00a0as a way\u00a0of healing illness and improving cognitive abilities. Greek philosophers, those regarded as the fathers of modern medicine, and even Benjamin Franklin extolled the merits of fasting (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1443&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=tips_for_fasting\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/ezgif.com-gif-to-mp4.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Fasting has recently gained\u00a0a great deal of\u00a0attention as research has found benefits to practices such as<a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-12-12\/\"> intermittent fasting<\/a>. You may be looking for tips on intermittent\u00a0fasting\u00a0or you might want to learn more about different kinds of fasts.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Trick to Fasting?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When starting a fast, it\u2019s\u00a0important\u00a0to understand the intermittent fasting rules. A fast is a\u00a0window of during which little to no food\u00a0is consumed, only water or non-caloric beverages. Some fasting days\u00a0are marked\u00a0with\u00a0very\u00a0low-calorie consumption, from 0- 500 calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weig ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/","url":"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/","name":"Tips for Fasting: How to Get the Most out of Intermittent Fasting - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/tips-for-fasting\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Tips-for-Fasting.png","description":"Fasting is a very old health tradition. 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