How to do Intermittent Fasting the Right Way and How to Know if It's Working for You
When you start intermittent fasting (IF), the first 10 to 15 days can be tough. This initial phase is called metabolic adaptation. Metabolic adaptation means your body, which was previously using carbohydrates as the primary energy source and storing fat, now begins to burn fat for energy instead.
Because your body has been using carbs for so long, you may feel a bit off at first mild headaches, eye strain, brain fog, irritability, or slight weakness. But these symptoms usually go away within 10 to 15 days, or at most a month. After one month, you should feel an energy boost, improved focus, and overall well-being. If these positive changes don’t happen, it means your body isn’t adjusting well to the fasting window you’re doing.
If you're doing an 18-hour fast and it's not working, reduce it to 15 or 16 hours or even 14. Take it slow. If you’re doing one meal a day (OMAD) or two meals a day (TMAD) and it’s not suiting you, try increasing to three meals a day. You need to slowly build up to longer fasts.
One meal a day is not for everyone.
For example, diabetics on insulin or oral hypoglycemics can’t safely do OMAD. They might need three meals a day, depending on their treatment plan. A personalized plan includes snacks and adjustments based on how the body reacts. If someone feels nauseous, gets intense hunger pangs, or feels too weak to function they should not force OMAD. Ideally, aim for a 20-hour fast with two meals lunch and dinner and keep a gap of no more than 4 hours between them.
Some people thrive on OMAD, while others feel best on TMAD. Listen to your body. Dietitians typically begin with a one-month treatment plan, assess progress, and then make a plan for the next two to three months based on results.
Herbs to Support You in IF:
Certain herbs can help manage sugar fluctuations and related symptoms when starting IF. For example:
Ginger: Called a universal medicine in Ayurveda, it improves metabolism.
Amla powder (Indian gooseberry): Richest known source of vitamin C, which supports fat-burning.
What Can You Consume During the Fasting Window (Without Breaking Your Fast)?
To avoid insulin spikes (which break your fast), avoid carbs and protein, including collagen all of which trigger insulin. Instead, fat and fiber are your best options:
Fiber and fat cause minimal insulin spikes. Fiber barely affects insulin and helps produce butyric acid, which regulates blood sugar and glycemic index.
Safe items during the fasting window:
1. Small salad of zero-calorie veggies: Like spinach, carrots, onions, cauliflower, broccoli once during the window.
2. Tea: One cup allowed, preferably in the morning window (not at night, as it may disrupt sleep and raise insulin).
3. Coffee: One cup max, ideally with MCT oil, which contains ketones and provides long-lasting energy, helping reduce hunger pangs. Take it in the morning.
4. Apple cider vinegar: Excellent for lowering insulin and regulating blood sugar. It also supports digestion and suppresses appetite.
5. Water: Zero calories drink freely. You can add electrolytes (without added sugar).
Avoid vitamin waters from supplement shops they often contain hidden sugars.
Coconut water is not allowed — contains sugar.
Bone broth (chicken stock): Allowed any time in the fasting window — provides electrolytes and satiety without insulin spikes.
6. Diet sodas: A big NO. They contain aspartame, which spikes insulin.
7. Sweeteners for tea/coffee: Use erythritol, xylitol, or stevia. Erythritol is absorbed directly into the bloodstream and excreted through the kidneys without affecting glucose levels.
8. Almond milk: Occasionally allowed (unsweetened), in small amounts.
9. Unsweetened cranberry juice: Not allowed — still may kick you out of fasting state.
10. Lemon water: Absolutely safe it may slightly break the fast for a minute but it's minimal.
Exercise Recommendations for IF:
If you work out especially high-intensity or resistance training try to schedule it closer to your eating window, particularly in the morning. Protein shakes and amino acid blends break your fast, so it’s best to consume them during or right after your eating period.
Summary:
If you include bone broth, tea, coffee, electrolyte water, almond milk, and fiber-rich salad during fasting, this forms a great support system to make intermittent fasting easier and more sustainable.