20 Intermittent Fasting Tips *In 6 Minutes* For Your FIRST Fast

20 Intermittent Fasting Tips *In 6 Minutes* For Your FIRST Fast



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Today I'm sharing 20 Intermittent Fasting tips to help you with your FIRST Intermittent Fast.

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same sharing 20 tips for your first intermittent fast that I wish I knew to help accelerate your results my name is Autumn I'm a certified clinical nutritionist with my Master's nutrition Human Performance and today's video is sponsored by element more on them in a bit okay the first is to not start your first intermittent fast on a day that you're tired when you've gotten bad sleep and when you're feeling tired this increases your hunger and sugar Cravings the very next day which means it's going to be really difficult to get through that first intermittent fast or at least more difficult than it needs to be okay the second is to start on a weekday we tend to be more busy and have more of a schedule during the week than we do on the weekend and when we're more busy we have more things to distract us on those initial first day or first few days intermittent fasting while your body's learning how to burn fat as fuel during the fast this can just make the fast a lot easier and help to build it into your schedule faster the third is to drink half the amount of water you need before you break your fast we lose a lot of water when we're fasting especially when you first start fasting and this can cause issues like headaches or muscle aches or low energy So to avoid that on your first fast I found it's best to make sure you really front load the water during your fast I personally like to make sure I get about like 30 to 40 ounces of water during my fast okay the fourth is to break your fast between 8 AM and 10 a.m if possible and I say if possible because of course each person's individual schedule will dictate what their actual break fast time will be but this earlier form of fasting is called etrf or early time restricted feeding and has been bound to have better results than other forms of fasting I have a full video where I talk about this I'll have it linked up here if you want to check out those details okay the fifth is to not do heavy exercise during your first fast your body is still learning how to burn fat as fuel and heavier exercise primarily is going to use carbohydrates as fuel so this might include like heavy strength training or high intensity interval training or Sprints so instead of using those exercises during your first fast it's better to optimize for those that also burn fat as fuel to help your body learn how to burn fat as fuel during the fast this would be like walking maybe a light hike or a light swim or cycle which Speaking of the six is to walk fasted so during your first intermittent fast you can try going on like a 20 or 30 or maybe even 60 Minute walk depending on your athletic abilities okay the seventh is to have your first meal planned and preferably prepped in the beginning you're likely going to be hungry during the fast this tends to completely change the longer use intermittent fasting people tend to not get hungry at all during the fast the longer they use it but during that first fast when you're feeling hungry you're going to want to make sure that you have something that's in line with your goals already prepared otherwise it's really easy when you go to break your fast to eat foods that are not going to support your goals okay the eighth is to drink coffee or tea during your fast both of these contain caffeine which is a natural appetite suppressant which can help during that first fast just make sure to drink at least 16 ounces of water before you have caffeine okay the ninth is to use electrolytes this can be an absolute Game Changer I talked about how you lose a lot of water during that first fast but you also tend to lose a lot of electrolytes as well it's usually those lots of electrolytes that causes those issues of muscle aches headaches low energy sometimes even constipation which is why I personally use today's sponsor element element was specifically created with intermittent fasting low carb eating and athletes in mind it contains the sodium the magnesium and the potassium to help replace those loss electrolytes all without any sugar making it a great option for a weight loss and a wellness goal as well I personally will use one sometimes two elements per day depending on how hot it was or if my exercise was more intense I'll even take it with me when I'm traveling because they're really easy to pack on the go and it's super easy to get dehydrated when you're in a car or when you're flying element comes in a ton of really delicious amazing flavors my personal favorite lately has been the orange flavor as well as the raspberry salt but the grapefruit flavor is like probably the all-time favorite and right now element is offering my viewers a free sample pack with any order that's eight single serve packets free with any element order it's a really great way to test out all eight flavors so you can get yours at drinkelement.com forward slash Autumn is only available through my link so make sure to check out d-r-i-n-k-l-n-n-t.com forward slash Autumn the link will also be in the description down below okay the 10th tip is to not get fancy yet there's a lot of cool tools that you can use like blood glucose monitors or Ketone monitors to help track your progress or tailor your progress but in the beginning it's important just to get the fast down and the food first okay the 11th don't watch Food related videos or look at Food related pictures during your fast it's crazy how much these pictures and videos can really hijack our brain and make us feel like we're hungry even when we aren't so just keep the Great British baking show to your eating window okay the 12th is to try not to prep food during your bath and this includes your kids Foods as well I guess kids meals again this could just make you hungry and more likely to eat outside of your window so if possible try and prep your food whether it be for the next day or for your kids lunches during your eating window okay the 13th is to stay busy when you're not busy it's super easy to eat out of boredom and have it really have nothing to do with Hunger Okay the 14th is to know which supplements break a fast some supplements break it fast and some don't a lot of supplements you can actually have during the fast although there are some that have sneaky sugars or that are protein based like protein powder or collagen that shouldn't be had during the past I have a lot of blog post resources on whether or not specific Foods or supplements break a fast so you can check that out I'll have it linked down description below okay the 15th to try apple cider vinegar before you break your fast one of the main goals of intermittent fasting is to have those stable blood sugar levels their body can tap into fat burning apple cider vinegar is one tool that can help I like to make something called the apple cider vinegar zipper or ACV sipper from my intermittent fasting programs and I personally will have that about 10 to 15 minutes before I go to break my fast but you can also use lemon if apple cider vinegar just doesn't work for you okay the 16th is to eat 30 grams of complete protein with your first meal some people might need a little bit more some might need a little bit less but eating high quality sources of protein is really important for stabilizing blood sugar levels when you go to break your fast I have a video that helps you determine how much protein you need to eat per day you can check that out right up here okay the 17th is to drink mint tea after dinner mint tea is a natural appetite suppressant and can help suppress those cravings for dessert okay the 18th is to stop drinking any caffeine by 12 pm some people could do 2 p.m but 12 p.m on the safe side this helps to ensure that you get high quality deep sleep which prevents feeling hungry during your fast the next day okay the 19th don't have pre-workout during your fast a lot of pre-workouts have sugar that could ultimately break your fast instead of something like coffee or tea if you need a little bit extra energy only the 20th is to also eat about 30 grams of complete protein at dinner eating enough protein at dinner helps to make sure that you feel full and satisfied and prevent cravings for dessert and help stabilize blood sugar levels for your next day fast and what you eat really matters when it comes to intermittent fasting because you could be using intermittent fasting and then break your fast the wrong way or eat the wrong types of foods during eating window and completely reverse all the progress you just made with the fast so if you want to check out what I eat in a day of intermittent fasting you can check out this video next also if you're new to my channel and you love the science fact information make sure you subscribe right here throughout new videos every Tuesday and Thursday alright guys thanks so much tuning in and I'll see you in my next video foreign

#Intermittent #Fasting #Tips #Minutes #Fast

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