Creating A Personal
Fasting Plan

Properly preparing for your fast is key to ensuring a smoother and more comfortable fasting experience while minimizing potential issues like irritability and mood swings, headaches, and digestive problems. That is why thoughtful preparation is always suggested by healthcare professionals before starting a fast as a way to maintain your physical and emotional well-being during fasting, making the journey more sustainable and enjoyable.

Start With A Goal In Mind

Identify Your Somatotype

People have found success with Intermittent Fasting by understanding their somatotype, or "body type", to tailor their approach to fasting while optimizing the fasting experience. Somatotypes result in more effective results and more comfortable when first start your fasting journey.

Choose A Fasting Method

Intermittent Fasting offers multiple approaches making it easier to find ways to make your fasting window work for you. And by taking your somatotype into consideration, you can start adding the right diet + exercise methods to your fasting style to minimize the mental + physical disruptions associated with fasting.

Customize Your Diet

Fasting doesn't require you to give up any specific foods, but you still need to make sure you're meeting your nutritional needs during non-fasting windows. Start mapping out how you will reach your specific dietary goals including daily calorie intake, macro + micronutrient targets, and hydration requirements.

Nutrition Tracking

Identify a way that you can easily log you daily food intake, including the type and quantity of foods consumed. By capturing and tracking detailed information about your nutrient intake from food + supplementation, you are able to identify potential gaps in nutrition while planning for next steps in your fasting journey.

Find Out Your Somatotype

Start building your own intermittent fasting plan with this short quiz to determine your somatotype and the type of fast that works best for your body:

Dealing with the Social Aspects of Fasting

Hunger isn't the only potential problem you'll face when intermittent fasting. There's also the social aspect to consider. Intermittent fasting can be a very isolating experience, especially if you’re the only one in your social circle doing it. When you're used to eating three meals a day, it can be tough to explain to your friends and family why you're not eating with them. Additionally, there may be pressure from those around you to break your fast, which can be difficult to resist and lead to feelings of frustration. It can be tough managing the day-to-day frustrations that come with intermittent fasting, but there are some things you can do to make it easier on yourself:

Remember The Why

Have a clear understanding of why you're intermittent fasting in the first place. Whether it's for health reasons or weight loss (or both), keep your goals in mind and focus on the positive benefits of intermittent fasting. This will help you stay motivated when hunger or social pressure strikes.

Inform Your Loved Ones

You may need to explain your fasting schedule to friends and family members who don't understand it. They may not be supportive at first, but it's important to stay positive and remind them of the benefits you're experiencing. However, don’t be put off. Explaining your reasons to friends and family may allow them to cut you some slack and even become interested in IF themselves.

Lean on your community

If you find yourself feeling isolated, reach out to others for support. There are many online communities dedicated to intermittent fasting that can provide support and advice. Additionally, there are often in-person meetups or events that can help you stay motivated and on track. It can be helpful to share tips and advice, and simply knowing that you're not alone can make the process feel less daunting.

Plan your meals in advance

You may find it hard to stick to your fasting schedule if you have a demanding social or work life. If this is the case, consider fasting on days when you know you'll have more time to yourself. For instance, if you know you have a big night out planned, you could fast during the day and then eat dinner after your event. If you're new to intermittent fasting, it can be helpful to plan your meals ahead of time. This will make it easier to stick to your diet and avoid temptation.

Be Prepared To Slip-Up

If you have a bad day or “cheat” on your fast, don't beat yourself up about it. Just call it an “experiment” and get back on track and try again tomorrow. Once you've got the hang of it, intermittent fasting can be an easy and convenient way to improve your health without having to make major changes to your lifestyle. Like with any diet or lifestyle change, results won't happen overnight. There will be times when you're feeling frustrated, but don't give up! Stick with it and you'll see noticeable results.

Tracking Your Nutrient Intake

Intermittent fasting involves cycles of eating and fasting, making it essential to monitor your food intake during eating windows. By meticulously recording what you consume from food and supplementation, you can ensure that you're meeting your nutritional needs and maintaining a balanced diet. Additionally, keeping tabs on your supplementation is equally important.

Food Awareness For Nutrition

By staying mindful of your food choices, portion sizes, and nutritional content during non-fasting periods, you can ensure that you're providing your body with the essential nutrients it needs. This practice helps prevent overindulgence in unhealthy foods and promotes a balanced diet that supports your overall well-being.

Adjusting Supplementation

Depending on your specific fasting routine and dietary choices, you may be at risk of not getting enough of certain vitamins and minerals. For example, if you restrict certain food groups during your fasting periods, you may need to consider supplementation to ensure you're meeting your nutritional requirements.

Supplementing When Fasting

Learn more about the vitamins, minerals, and specialty nutrients your body needs help getting more of when following an intermittent fasting lifestyle: