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Can consuming sweet foods cause gut issues during intermediate fasting?

I always thought losing weight is simple until you start actually doing it. It feels very tough. I first thought maybe eating less calories will help me lose weight but not exercising, craving food just causes disturbance with fasting. I really don’t understand how to start.

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Answer

Eating less calories will lead to weight loss. I used a TDEE calculator and tracked my food (MyFitnessPal app) based on my goal. Reducing TDEE by 500 calories daily.

I noticed the quality of the meal I have last before I start fasting made the most difference in reducing cravings. I cleaned up my food (aka stop eating cake or ice creom for dinner). I still enjoy dessert daily in reasonable portions for lunch.

I chose walking as my exercise and I do it fasted in the morning. And then another walk in the afternoon after my last meal. Even one walk per day helped.

Drink lots of water during your fasting period. Look to cutting down on foods that make you crave. And try to get some more movement in your day. Good luck!

Answer

Fasting is pretty simple - you simply don’t eat until it is time to eat. Simple doesn’t mean “not hard” though. Habits tend to be hard to break and our eating habits are generally no exception. There will be psychological barriers to overcome and probably some physical discomfort too.

If you are choosing IF, there’s not much advice to give for starting except “don’t eat”. Set your fast time and don’t eat or otherwise consume any calories at all until it’s done. There is no other way to start.

Will you want to eat during the fast time? Probably. Will you feel hungry during the fast time? Probably. What do you do if these things happen? Don’t eat and don’t drink any calories.

Drink some water. March on the spot or take a walk or text a friend to chat about something, or drink a black coffee or no calorie tea without sugar, or do something else that isn’t eating (or drinking) calories. Anything else at all that doesn’t involve consuming calories will do.

Answer

Take a deep breath - we got you!

Fasting IS hard from scratch. For this reason, there are multiple things to consider that could make it a lot easier. If I were you, I would set aside the first 2-3 weeks for preparing like that, before I start fasting.

  1. addressing potential vitamin deficiencies (pills and certain foods, I even go as far as tanning for my lack of vitamin D)
  2. improving liver/insulin health (cutting completely baked, fried and otherwise processed foods high in plant oils)
  3. fasting between meals / time restricted eating (TRE)
  4. reducing carbs to a smaller %, compared to fats and protein

Mind you, these too require some effort in the first few days. After that, you might feel a gradual improved energy and mental clarity, and at that stage fasting for longer becomes 10x easier.

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