I tried intermittent fasting and couldn’t believe how easy it is – 10 tips to make it work for you

Next, see our satisfying 5:2 diet recipes, find out more about the 80/20 diet and intuitive eating.

Why I started intermittent fasting

I’ve always struggled with diets. I once tried to go keto but couldn’t cope with the flu-like symptoms. I dabbled in the raw food diet and felt saddened by meals. Years ago, I even tried the baby food diet for a few days (cringe!) that certainly did more harm than good.

The problem is food is my greatest joy and I don’t respond well to cutting things out.

Then I heard about intermittent fasting. I was intrigued by the flexibility which allowed me to eat whatever I want (more or less) as long as it’s within a set window.

I thought the 16:8 method sounded like a good fit for me – this involves involves fasting for 16 hours per day and eating within an eight-hour window. One of the most common ways to do this is by skipping breakfast and eating from midday-8pm. Other types of intermittent fasting include alternate day fasting, such as the 5:2 diet, where you consume very few calories on fasting days, while eating a normal number of calories during the rest of the week. I thought this sounded too restrictive and would only leave me hungry and bad tempered.

Was it hard to start intermittent fasting?

I was expecting to struggle, but it was surprisingly easy. Once I stopped eating breakfast, I questioned if I had only been eating three meals a day out of habit. Now I am listening to my body’s cues and working up a hunger naturally, which means I relish my first meal of the day.

The energy boost I experience during fasting hours is what keeps me motivated to stick to it. Before eating, I feel supercharged and clear-headed as if I’ve been switched on to energy-efficient mode.

What do you eat when you break your fast?

I always include the essentials; a balance of protein, healthy fats and wholegrain carbohydrates is key, as well as lots of fruit and veggies for nutrients.

Salad bowls are a favourite with tuna or eggs for protein, some hummus or avocado for good fats and oat cakes for carbohydrates. On particularly hungry days, I’ll have yogurt with berries and peanut butter for a snack.

For dinner, my meals include dishes like wholemeal pasta with prawns, tofu salad with a tahini dressing, and cod with roasted vegetables and black beans. These dishes usually keep me full until my next eating window.

How has fasting changed the way you eat?

Since I started intermittent fasting, I have felt less bloated and healthier overall. I believe this is down to the food choices I make when it’s time to eat. To me, there is no point in undoing all the good of fasting only to break it with a sugary treat or unhealthy meal. Especially as this would only leave me crashing later and make it harder to fast. This positive knock-on effect means my diet is healthier.

10 tips for intermittent fasting

If you’re keen to try fasting, here are my tips to make it easier:

1. Be mindful of what you eat during your window

Aim for balanced, nutritious meals which incorporate good fats, lean sources of protein, wholegrain carbohydrates and plenty of fruit and vegetables to supply fibre, vitamins and minerals. It can be tempting to consume refined (white) carbohydrates and sugary foods for a quick release of energy. They might give you an initial boost, but your blood sugar levels will come crashing back down later.

2. Watch your drinks

Drinks are restricted when fasting. Stick to water and black, unsweetened tea, coffee or herbal teas. Don’t start knocking back the so-called sugar-free drinks as these can negatively impact your health.

3. Don’t rush results

Intermittent fasting is not an extreme diet (these don’t work long term and may cause you to gain back weight). Stick to your fasting period, eat healthily during your window and you’re likely to notice results.

4. Think long-term

Don’t be disheartened if you suddenly notice a weight loss plateau. Research suggests this can often happen around six months. Stick to your fasting as it has plenty of other benefits for your overall health – you may need to introduce more exercise if weight loss is your goal.

5. Snack smart

Choose something to give an energy boost and keep you full. Instead of crisps or chocolate, which are empty calories, have some nuts or hummus with oat cakes.

6. Distraction is key

Especially during the beginning when your body is adjusting. Try going for a walk, listening to music or an interesting podcast. This will stop you focusing on your rumbling tummy!

7. Don’t overthink it

If you’re constantly thinking about when it’s time to eat, you’re more likely to focus on your hunger. It might be challenging at first but once you’ve started fasting, put it to the back of your mind.

8. Big portions are not your friend

Not only will overeating cause you to feel hungrier later, it may undo all the work you’ve done while fasting. Be mindful of portion sizes, start with a smaller helping and wait 20 minutes to see if you feel full.

9. Give yourself some wiggle room

Trying to follow any diet perfectly will only lead to missing out. Instead of being strict with yourself, allow for the occasional dinner out with friends or weekend brunch. You’ll come back to fasting with a renewed sense of determination.

10. Skip your least favourite meal

To make things easier for yourself, skip the meal you enjoy the least. If you bounce out of bed looking forward to breakfast, for example, it’s best to skip dinner.

Does intermittent fasting work?

Intermittent fasting has made me feel healthier and given me a boost in energy, all while allowing me to enjoy the foods I love.

Remember, intermittent fasting is not only about the meals you don’t eat – what you eat when in your window is just as important. Consuming sugary treats and unhealthy meals is not going to make you feel good or support weight loss goals. Focus on wholegrain carbohydrates, protein, good fats and plant foods such as fruits, vegetables, nuts and beans.

Also, intermittent fasting might not be for everyone and if you have previous experience of disordered eating then it might not be wise to try it. If you’re concerned about this, head to the NHS website and BEAT eating disorders.

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