Before you get started with intermittent fasting, it helps to have a better understanding of how it works, and what you should or should not do. The following list includes some common do’s and don’ts that are bound to come up, allowing you to avoid some of the more common mistakes people make.
Do: Transition Slowly
Make sure you are not going into intermittent fasting without planning ahead of time, and without researching different protocols for the best fit for you. You might want to transition into it slowly, such as doing the 16/8 protocol a couple of days a week instead of every day, or trying to fast just 12 hours at first, then gradually working your way up to 16 hours.
Don’t: Make Yourself Uncomfortable
Intermittent fasting can be hard on your body at first, especially if you are used to eating 6-8 smaller or even just the average three square meals throughout the day. This is another reason why you might do better transitioning to eating fewer meals during the day, then switching up the hours so you are following an intermittent fasting regimen. If you feel like you are faint or fatigued from going too long without eating, then it is time to re-think the protocol you are following for IF.
Do: Listen to Your Body
You also want to listen to your body when you start intermittent fasting. You may try a protocol that simply isn’t working for you, so it shouldn’t be forced. While you do want to give each protocol a good amount of time to find out if it is a good fit, don’t go for months being uncomfortable and miserable on a particular IF protocol. You may just need to accept the fact that it isn’t a good one for you.
Don’t: Start Binge Eating
This is one of the bigger mistakes people make when they first start intermittent fasting. You might find that during the window when you can eat, all you want to do is binge eat and go for anything you can get your hands on. This is the absolute wrong way to fast. Intermittent fasting is not meant to encourage unhealthy eating habits. You should eat the same healthy foods you normally would, just during a shorter window. Remember, the more carbs (grains) you eat, the hungrier you may be during your fasting window.
Do: Stay Hydrated While Fasting
Make sure you are staying hydrated while you are fasting. People often forget to drink water just because they are fasting and can’t consume food or drinks with calories in them. You should also avoid any drinks that might cause you to become dehydrated, like diet sodas. While technically they are allowed, they are most definitely not recommended.
[RECIPE] Chicken Avocado Salad with Homemade Vinaigrette
Serves 4-6
Vinaigrette Ingredients:
- 2 T. honey, preferably raw, local
- 1 T. whole grain mustard
- 1 T. Dijon mustard
- 3 T. extra virgin olive oil
- 2 T. white balsamic vinegar
- 1 T. shallots, finely minced
- Sea salt and black pepper, to taste
Salad Ingredients:
- 1½ lbs. boneless, skinless organic pasture-raised chicken breasts, cut into strips
- Sea salt and black pepper, to taste
- 4 c. mixed organic salad greens (lettuce of choice)
- 2 c. organic grape or cherry tomatoes, diced
- 2 large avocados, pitted and sliced
- 2 T. fresh lime juice
Directions:
- Combine honey, both mustards, olive oil, balsamic vinegar, and shallots in a small, non-reactive bowl. Season with salt and black pepper, to taste, and whisk to combine. Taste and adjust seasonings, as desired. Cover and set aside until ready to use.
- Add chicken to skillet and season with salt and black pepper, to taste. Cook, stirring occasionally until chicken is cooked through and no longer pink, approximately 6-7 minutes. Remove from heat and set aside.
- Add salad greens and tomatoes to a large salad bowl and top with the cooked chicken. Feel free to add other veggies (use leftovers, etc.)
- Toss avocado slices with fresh lime juice to prevent browning and add to salad bowl. Drizzle with half the salad dressing and gently toss to combine. Serve immediately on chilled individual salad plates with remaining dressing on the side. Enjoy!
To Your Health,
Patti
