How to take the first step in intermittent fasting: preparation, goals, and calorie limits for fasting days.

Having understood the principles of intermittent fasting, the next step is to address how to practice it. This chapter will teach you the specific methods for implementing intermittent fasting, including physical and mental preparation, food selection, calorie calculation, indicators for monitoring progress, and how to combat hunger during fasting. It also provides answers to common questions you may have during intermittent fasting.

How to take the first step into intermittent fasting?

**Understanding Your Health Level**

**·age**

If you are under 18 years old, it is best not to fast intermittently, as your body is still developing and has a greater need for various nutrients. If you are between 18 and 60 years old, you can consider intermittent fasting. If you are over 60 years old, please do not fast intermittently.

**Measure your height and weight to determine if you are within the standard weight range.**

Stepping onto a height and weight measuring device, you can easily measure your height and weight. From these two values, you can calculate your Body Mass Index (BMI) using the formula: weight (kg) / height (m) squared. This value can determine if you are overweight. A healthy person's BMI is generally between 18.5 and 23.9. If you are outside this range, you can start planning to lose weight. In addition, body fat percentage and waist circumference are also important factors in determining whether you need to lose weight. Some people may have a healthy weight but a high body fat percentage or a large waist circumference; these individuals should also consider intermittent fasting for weight loss.

Do you suffer from anemia, heart disease, low blood pressure, or other similar conditions?

People with certain medical conditions, such as anemia, low blood pressure, or heart disease, are advised against intermittent fasting. Those who frequently suffer from anemia may experience insufficient energy supply during intermittent fasting, potentially worsening their condition. People with low blood pressure may experience dizziness, lightheadedness, or even fainting during the two days of intermittent fasting. While intermittent fasting can reduce the risk of heart disease to some extent, heart disease patients should avoid it to prevent serious consequences.

**Is it a special group?**

Pregnant women and breastfeeding women are not suitable for intermittent fasting; instead, these groups should ensure adequate nutrition. If you are recovering from illness, intermittent fasting is also not advisable; it's best to wait until you've fully recovered before considering it based on your individual circumstances. For manual laborers, such as porters and farmers, intermittent fasting means eating significantly less at each meal, which can strain their energy levels and lead to dizziness due to the demands of high-intensity activity.

**Adjust your lifestyle**

Before starting intermittent fasting, try to avoid fried and grilled foods, and gradually transition to a light, low-sugar, and low-calorie diet to prepare your body for intermittent fasting. If you rarely exercise, start now to engage in moderate physical activity every day to get your body into a state of exercise.

**Setting short-term and long-term goals**

Short-term goals can include losing 5% to 10% of your weight in the first three months. For example, if you originally weighed 60 kg, you could lose 3 to 6 kg. You can also set realistic goals, such as going down to a specific jeans size or wanting to look better in a swimsuit. These are often more motivating to stick to your goals.

Long-term goals vary from person to person. Some people may hope to regain their former figure, while others may hope to lose 10 or even 20 kilograms to reach their ideal weight. As long as the goal is realistic and you can stick to it, there's no need to worry about not being able to achieve it.

**Cheer yourself up!**

You're about to start intermittent fasting, and you might be worried that you won't be able to stick to it until the end, or that you won't be able to lose weight... Starting now, give yourself positive affirmations and encouragement every day to build a strong mindset to cope with the various challenges and temptations ahead.

**Actively Coping with Various Pressures**

If you encounter stress or difficulties during intermittent fasting, make a stress list, analyze the reasons and your own behavior, and find coping strategies as soon as possible. You can relax by taking a walk in the park, hiking, watching your favorite movies or reading books.

**Resisting others' food temptations**

When fasting, family members or colleagues may disrupt your eating plan and urge you to eat more. Therefore, before starting a fast, be sure to explain your reasons for fasting clearly, so that they will unconditionally cooperate and support your fasting plan and eliminate all food temptations.

**On a "fasting day," consume 500-600 kcal per day.**

An adult needs to consume more than 1200 kcal per day to maintain their weight. From a nutritional perspective, calorie intake exceeding expenditure leads to fat storage and weight gain. Conversely, calorie intake less than expenditure promotes fat metabolism and aids in weight loss.

The minimum safe calorie intake that the human body can tolerate long-term is 800 kcal per day. However, intermittent fasting only requires two non-consecutive days of fasting. Therefore, male fasters only need to ensure that their calorie intake does not exceed 600 kcal on the fasting days, and female fasters do not exceed 500 kcal. This conforms to a low-calorie diet while ensuring the body's minimum calorie needs are met. It is recommended to distribute these calories between breakfast and dinner, using the following meal plan as an example:

**breakfast**

Half a bowl of low-calorie staple food (brown rice, oats, pasta, etc., about 140 kcal).

One serving of soybeans, fish, meat and eggs (1 egg, 450 ml of unsweetened soy milk, 1 slice of ham, about 70 kcal).

Eat plenty of vegetables (without cooking oil).

**dinner**

2-3 servings of fish, meat, or eggs (approximately 140 kcal for women and 210 kcal for men).

One serving of low glycemic index fruit (1 apple, 1 small bowl of seeded and sliced ​​guava, half a banana, about 60 kcal).

A small handful of nuts (cashews, almonds, peach kernels, hazelnuts, about 90 kcal).

Eat plenty of vegetables (without cooking oil).