| Many people don't realise that safe fasting is | | | | muscle during fasting as long as you make sure |
| possible. In fact, the health benefits are so | | | | you are moderately active in this way - extremes |
| positive that fasting is worth doing even if you | | | | aren't needed. |
| aren't religious and don't need to lose body fat. | | | | 5. If you want to lose fat (short-term fasts burn |
| The key to safety and success is doing | | | | mostly body fat!) eat normally on your eating |
| short-term fasts, NOT long-term fasts. Study | | | | days. Do not eat to reward yourself for finishing a |
| after study on animals, including humans, have | | | | fast. |
| proven that fasting in this way does not slow | | | | 6. If you want to maintain your weight, fast once |
| down the metabolism or cause other damage. In | | | | a week to take care of any extra calories that |
| fact, metabolism may actually go up a bit during a | | | | may have snuck up on you. |
| short-term fast! | | | | 7. If you're troubled by hunger try sipping on |
| If you don't believe me, search for studies on | | | | drinks that contain caffeine or do a bit of exercise |
| 'intermittent fasting' online. You might be surprised! | | | | (if it's intense - like a sprint - it can suppress |
| 1. Fast for 16-36 hrs. 24hrs is a good very | | | | appetite quite well). |
| manageable time-frame to start with. | | | | Good news: after you've done a few fasts your |
| 2. Have at least one day of eating in between | | | | appetite will get weaker or even disappear on |
| fasts. | | | | fasting days - that's one of the many benefits of |
| 3. Don't eat or drink anything with calories during a | | | | repeatedly doing short-term fasting! |
| fast | | | | BONUS TIP: Get a good Fasting How To Guide |
| That means no juice or drinks that contain | | | | written by an expert who keeps up with the |
| ingredients that have any food value. Water and | | | | latest research and practices short-term fasting |
| drinks that don't have calories are OK. It's | | | | themselves. This will help you understand the |
| important to keep hydrated. | | | | benefits and overcome the challenges so you can |
| 4. Do resistance exercise of some kind during the | | | | get the best results possible, whether you want |
| week to maintain muscle. | | | | to lose fat, maintain your weight, gain weight or |
| It can be as simple as body weight exercises like | | | | just enjoy the health benefits. |
| pushups or lifting light weights. You won't lose | | | | |