Dos and Don'ts when we go on an intermittent diet

Not everyone should take up fasting ­ those who definitely shouldn't consider it include pregnant or lactating women, diabetics, kids under 18 and anyone with underlying medical problems or under medication. But for those who can (provided you have checked with your doc), there are a lists of dos and don'ts to follow. Some of which are:

DO: 
BE SURE TO FIT YOUR FAST INTO YOUR LIFESTYLE

• Think before you fast. Avoid fasting during high-stress times like exams or events that cause excess exertion. 
• It offers healthy meals for the 5:2 style fast, which calls for setting aside two days a week to restrict calories. 
• But if you must, it is good to plan which days to make your fast days. Some people do it at the weekend if they don't have much going on.
• Others prefer Monday as it's the start of the working week. Also, before fasting, make sure you are well-rested and emotionally prepared to avoid huger-induced mood swings.

TAKE YOUR VITAMINS

• Depending on the type of fast you're doing, it may be necessary to get most or all of the vitamins your body needs from supplements. 
• Choose vitamins in liquid form for easier digestion during fasting. Since you'll be missing your daily vitamins and minerals provided by food when fasting, it's important to replace them. 
• A basic multivitamin that provides 100 per cent of the daily intake would fit the bill. It's also crucial to be sure you are drinking enough water each day while fasting.

PREPARE YOUR MIND, BODY AND HOME

• Before fasting, make sure you are well-rested and emotionally prepared. Think about your intention and how you plan to achieve it. 
• It is important to be clear about what you want. In addition to clearing your mind, it's a great time to literally get your house in order. 
• Keep your kitchen clean of any tempting foods or beverages that aren't aligned with your fasting goals.

DON'T:

OVERINDULGE THE PREVIOUS NIGHT

• Avoid gorging yourself silly before a fast. The night before, eat a meal including a lean protein, healthy fat and plenty of vegetables. 
• You could include starch like sweet potato or legumes. Adding a fruit to your meal will also provide some natural sugar, which can be calming to your hormones. Try low-glycemic fruits like berries.
• This type of complete meal will give your body slow-burning nutrition to carry you as much as possible through your fasting period. And while overindulging the previous night is not recommended, feasting post the fast is also considered detrimental.
• Restart by eating a light diet with five to six mini meals a day. Avoid hard-to-digest foods like cruciferous vegetables (cabbage, cauliflower, broccoli). Gradually add back high fibre foods. If you drink alcohol, limit the intake.

GO FOR THE KILL

• Fasting can have side effects, so it's important to listen to your body and stop if you feel you are pushing too hard or too far. 
• Heart palpitations, dizziness and weakness are among the symptoms that can be causes for concern.Light exercise is doable, but it's best to avoid high-intensity cardiovascular workouts, especially if you're not used to it.
• Instead, go for a massage as it increases blood flow to the fatty areas of the body and may reduce cortisol, which is a hormone that stores fat and can break down muscle. The goal is not to burn muscle for fuel while fasting.

STRESS

• Chill. Stress can raise your level of cortisol, a hormone that stores fat and breaks down muscle. 
• So if you want to make sure your fast yields the most efficient weight loss, try pairing it with de-stressing activities like yoga, deep breathing or meditation. 
• If you decide to keep calm by doing exercise, make sure that it is not too strenuous; after all, you are fasting and will need to reserve your energy to be able to function through the day, comfortably.