Fasting has become one of the most popular lifestyle practices for improving health, boosting energy, and even aiding weight loss. But before you dive in, it’s important to understand how to fast in a way that feels manageable and safe. Whether you’re completely new or have tried fasting before, this guide will help you ease into the process and make it more effective.

1. Choose the Right Type of Fast

The first step is to decide which fasting method works best for you. Beginners may find it easier to start with time-restricted eating, such as fasting for 12 hours and eating during the remaining 12. Once comfortable, you can extend the fasting window to 14 hours, and eventually up to 18. It’s generally not recommended to fast for longer than 18 hours without professional guidance.

For those who already have fasting experience, more advanced approaches like alternate day fasting, may be an option. However, it’s best to increase gradually so your body adjusts smoothly.

2. Set Clear Goals

Ask yourself what you want to achieve from fasting. Do you want to lose weight, feel healthier, increase energy, or improve your overall well-being? Write down your goals and place them somewhere visible. Having a reminder can help you stay motivated, especially when the fasting window feels challenging.

3. Plan Your Meals Ahead of Time

Preparation is key to a successful fast. Before you begin, decide when you’ll eat and what you’ll eat. Having healthy meals ready in the fridge prevents overeating when your eating window opens. Planning ahead also takes away the stress of making decisions while hungry and helps you stick to wholesome, nutrient-rich foods.

4. Listen to Your Body

Every person’s fasting experience is different, and it’s important to stay in tune with your body.

• If you’re genuinely hungry, eat something – ignoring it may only lead to stress, low energy, or irritability.
• If you’re still working on adopting a healthier diet, you may want to wait before starting a fasting routine.
• Training for a marathon, triathlon, or another intense event? Fasting might not be the best idea during this time, so always consult your coach or doctor.
• For women, fasting according to their menstrual cycle is important. Experts often recommend avoiding intermittent fasting during the luteal phase (the second half of the cycle) as it may cause additional stress on the body.

Who Should Avoid Intermittent Fasting

While fasting can be beneficial, it isn’t for everyone. You should avoid intermittent fasting if you:

• Have hypoglycemia or diabetes (unless advised by your doctor and under medical supervision).
• Are pregnant or breastfeeding, as fasting can negatively affect the baby.
• Take certain medications or have chronic health conditions – always consult with a healthcare professional before beginning.

Fasting can be a powerful tool for better health, but the key lies in choosing the right method, setting realistic goals, and staying mindful of your body’s needs. For most people, intermittent fasting is safe and effective when approached gradually and consistently. The best fasting plan is one that fits your lifestyle and feels sustainable in the long run.

About Author

Amrita Gupta, Founder of Urya Yoga and Wellness located in Bakhundole, Sanepa. She is a certified Yoga and Pilates Instructor, Certified Diet and Nutritionist, and Pre-Post Natal Yoga. She has been able to reverse her hypothyroid condition to normal levels without medication through diet and lifestyle changes.

Instagram: uryayoga

Email: uryayogawellness@gmail.com

For more guide to a healthy life stay tuned to The Buzz Nepal, where tips are not only for a show, it starts with real stories.

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