Itchy Roof of the Mouth, Here Are the Causes and How to Treat It

Intermittent fasting for beginners requires proper understanding. That way, the results obtained are more optimal and the risk of side effects can be minimized.

Intermittent fasting (IF) is a diet that regulates meal times and fasting in a certain period. There are several types of intermittent fasting, such as the 16/8, 5:2, or eat-stop-eat methods. Each has a different fasting pattern, depending on your needs and lifestyle.

Itchy Roof of the Mouth, Here Are the Causes and How to Treat It

This diet pattern has various health benefits, including losing weight, reducing bad cholesterol, and lowering blood pressure. However, if you are new to trying it, it is important to understand the guide to undergoing intermittent fasting for beginners so that you get maximum results.

This is the Intermittent Fasting Guide for Beginners 

Before starting a fasting diet, it is important to know the basic steps so that the body can adapt to changes in diet. Without proper preparation, fasting can actually make the body weak or have difficulty concentrating.

Here is a guide to intermittent fasting for beginners so that this method can be carried out more safely and effectively:

1. Choose the right type of intermittent fasting

Intermittent fasting for beginners should choose a fasting pattern that is light and easy to do, such as the 12/12 method. This means that you fast for 12 hours and then eat in the remaining 12 hours.

This method is more flexible and helps the body adapt without feeling too hungry or weak. Once you get used to it, you can switch to a stricter method like 16/8.

2. Set meal times consistently

Running intermittent fasting requires regularity, especially in determining meal times and fasting times. Try to choose the same meal time every day so that your body's rhythm gets used to it. This consistency helps reduce excessive hunger and makes the adaptation process more comfortable.

3. Reduce sugar intake

Intermittent fasting for beginners should start by reducing sugar consumption. Excessive sugar intake can trigger drastic spikes and drops in blood sugar, making it harder for the body to adapt to fasting.

Limiting sugar gradually helps keep energy stable and reduces excessive hunger at the beginning of fasting.

4. Choose nutritious foods at mealtimes

Although there is a break in meal times, it does not mean you can eat food carelessly. Make sure each meal contains balanced nutrition to support energy needs and body metabolism.

Choose filling foods, such as those rich in protein, healthy fats, and fiber, such as eggs, chicken, avocado, nuts, and green vegetables. Also, eat enough and slowly so that the body has time to recognize satiety and digest food optimally.

5. Pay attention to fluid intake

While undergoing intermittent fasting, you are still allowed to drink fluids without calories, such as water, plain tea, or coffee without sugar. Keeping the body hydrated is very important so that you don't get weak or dizzy easily while fasting.

Avoid sweet or high-calorie drinks because they can interfere with the body's metabolic processes.

6. Reduce heavy physical activity at the beginning

The next intermittent fasting guide for beginners is to reduce physical activity that is too heavy. The body is still adapting to the new diet, so it takes time to adjust the energy.

However, exercise during intermittent fastingcan still be done. Choose light or moderate intensity exercise, such as walking, jogging, or pilates. Once the body gets used to it, the intensity of physical activity can be increased gradually.

7. Recognize the body's response

Everyone can have a different response when undergoing intermittent fasting. If complaints arise, such as excessive dizziness, nausea, or extreme weakness, it is best to stop fasting and re-evaluate the pattern being followed.

Listen to your body, because prolonged discomfort can be a sign that this method is not suitable or needs to be adjusted.

The intermittent fasting guide for beginners should be followed carefully and adjusted to each person's body condition. This method is not recommended for pregnant or breastfeeding mothers, people with underweight, and individuals with a history of eating disorders.

Meanwhile, people with diabetes, people with certain medical conditions that require a regular diet, or women who are planning a pregnancyare advised to consult a doctor first before starting this diet.

To ensure the safety of intermittent fasting before starting it, consult a doctor first via Chat Bersama Dokter. Through this consultation, the doctor can help assess your health condition and provide intermittent fasting guidance for beginners that best suits your needs.

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