10 rules of intermittent fasting for healthy weight loss

Mar 2, 2025 TOI Lifestyle Desk

Benefits of intermittent fasting with these essential guidelines

Intermittent fasting is a reliable method for losing weight, optimizing metabolism, and overall well-being. Abiding by fundamental guidelines guarantees lasting results, increased energy levels, and a balanced healthy life Canva

Select an appropriate fasting period

Opt for a fasting regimen such as 16:8 or 18:6 that works in your favor to maintain consistency, making intermittent fasting a viable habit. Canva

Drink plenty of water throughout

Drink water, herbal tea, or black coffee during fasting to reduce hunger, prevent dehydration, and support maximum body functions. Canva

Eat nutrient-dense foods

Choose whole foods with high protein, fiber, and healthy fats during eating times to maintain energy levels and prevent unhealthy cravings. Canva

Break fast intelligently

Do not gobble; start with a light, balanced meal to support digestion and maintain blood sugar levels after fasting. Canva

Steer clear of processed foods

Limit sugar, refined carbohydrates, and processed food to enjoy more benefits from fasting, improved metabolism, and fat burning. Canva

Sleep properly

Good sleep helps regulate hunger hormones, suppress cravings, and enhance the effectiveness of intermittent fasting. Canva

Schedule your workout

Schedule exercises like strength training or cardio around eating windows for better energy, endurance, and recovery. Canva

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Adjust fasting time when needed and discontinue if you feel intense fatigue, dizziness, or discomfort. Canva

Balance electrolytes

Consume foods rich in sodium, potassium, and magnesium to stay energized, not feel tired, and keep your body functions working. Canva

Be consistent and persistent

Stick to your fasting routine and let your body adapt, so you can benefit from long-term weight loss results. Canva

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