So, you’ve decided to give fasting a try. Whether it’s for weight loss, increased energy, or just to try something new, I’m here to tell you that your first fast can absolutely be a success. Now, I know the idea of fasting might seem a little intimidating at first, especially if you’re used to eating three meals a day and snacks in between. But trust me, once you get the hang of it, fasting can be one of the easiest and most effective things you can do for your health.
I’m not going to sugarcoat it—your first fast might be a little challenging, but with the right approach, it’s totally doable. I’ve been there myself, and I’ve learned a lot along the way. That’s why I’m going to share five expert tips that will help make your first fast smoother and set you up for success. These tips are based on my own experience and the advice I’ve gathered from others who have been fasting for a while.
1. Start Slow with a Simple Method
One of the biggest mistakes people make when starting fasting is jumping straight into the deep end. You know, attempting a 24-hour fast when you’ve never gone more than a few hours without food. Trust me, I’ve been there, and it’s not fun.
For your first fast, I recommend starting with a more manageable approach. One of the easiest methods is the 16/8 fasting schedule, where you fast for 16 hours and eat within an 8-hour window. You can start by skipping breakfast, which is something many of us already do without even thinking about it. Then, you just eat lunch and dinner within your eating window.
When I first tried fasting, I started with 16/8, and it wasn’t nearly as hard as I thought it would be. It gave my body time to adjust without feeling overwhelmed. Plus, it allowed me to still enjoy food without feeling deprived.
2. Stay Hydrated—It’s More Important Than You Think
Water, water, and more water! I can’t stress this enough. When you’re fasting, staying hydrated is key. Not only does it help curb your hunger, but it also keeps you feeling energized and clear-headed. I remember when I first started fasting, I’d feel a little lightheaded, and I quickly realized I wasn’t drinking enough water. Once I increased my water intake, I felt way better.
In addition to water, herbal teas or black coffee (without sugar or cream) are great options during your fasting hours. They’re hydrating and can help keep you feeling satisfied. I personally love a good cup of peppermint tea during my fasting window. It’s soothing, and it doesn’t break my fast.
3. Focus on Nutrient-Dense Meals When You Do Eat
When you’re fasting, your eating window is precious. You don’t want to waste that time eating foods that leave you feeling sluggish or hungry again in an hour. The key is to eat nutrient-dense meals that will fuel your body and keep you feeling full longer.
For me, that meant focusing on meals that had a good balance of protein, healthy fats, and fiber. For example, a big salad with grilled chicken, avocado, and lots of leafy greens was a great go-to meal for me. It was filling, but it didn’t leave me feeling bloated. I also found that foods with high water content, like cucumbers and tomatoes, helped me stay hydrated during my eating window.
The goal is to avoid junk foods or empty calories that don’t give your body the nutrition it needs. It’s not just about eating less—it’s about eating right.
4. Listen to Your Body (And Don’t Push Too Hard)
One of the biggest lessons I learned while fasting is to listen to my body. At the beginning, I was so focused on sticking to the fasting schedule that I ignored the subtle signs my body was sending me. If you’re feeling dizzy or overly tired, that could be a sign that your body needs more food or water.
It’s also important to know that fasting isn’t a one-size-fits-all approach. Some days you might feel great, and others, you might need to take it easy. For example, there were days when I just couldn’t make it to my eating window without feeling weak. On those days, I’d adjust and eat a little earlier than planned. That’s totally okay!
Remember, fasting is about finding a balance. You don’t have to be perfect. If your body needs something, give it what it needs.
5. Stay Consistent (But Be Kind to Yourself)
The most important part of fasting, and probably the hardest for a lot of people, is consistency. It’s tempting to give up after the first day if you don’t see immediate results. But the truth is, fasting takes time. The longer you stick with it, the easier it becomes, and the more noticeable the benefits will be.
During my first fast, I didn’t see dramatic weight loss or feel like a million bucks right away. But by day 5, I noticed my energy levels were higher and I wasn’t constantly thinking about food. By the end of the week, I was already feeling more confident and comfortable with the routine.
That said, it’s also really important to be kind to yourself if you slip up. Maybe you broke your fast too early or ate something that didn’t fit into your plan. Don’t beat yourself up. Just get back on track and keep going. Fasting is a journey, not a race.
Wrapping It Up
Starting your first fast might feel like a big leap, but with these five tips, you’ll be well on your way to success. Keep it simple, stay hydrated, focus on eating nutrient-dense foods, listen to your body, and stay consistent. It might take a few days (or even a week) to find your rhythm, but once you do, fasting can be a game-changer for your health.
If you’re just starting out, remember that you don’t have to be perfect. You’re learning something new, and with each fast, you’ll get better at it. And who knows, you might even find yourself looking forward to your next fast, just like I did. You’ve got this!