How to Not Feel Tired from Fasting: Keep Yourself Full of Energy and Active
- Published -
- Reading Time: 7 minutes
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Written by - Chiranjeev Jaiswal
- Reviewed by - Dr. Josh Johnson
Fasting can be a tiring experience struggling to keep up with the day. Or have you ever started fasting and midway through your day started feeling tired? Many individuals resort to changing their diets in order to enhance their focus or boost their energy levels. And with fasting metabolism tends to be improved. However, the perks of fasting are overpowered when fatigue is what’s dominating your life.
In this post, we will break down the causes of fatigue while fasting and, more importantly, how to remain energetic while fasting. You don’t need to worry anymore about shouting out to the experts; we will provide the tips ourselves. There is so much information available to debunk the myths, let’s begin our project.
source – https://www.youtube.com/watch?v=6hcpidtfaJo
Note: The video content is intended to provide supplementary information and a different perspective on the discussed topic. All information and advice presented in this article are based on expert guidance and review.
What Causes Tiredness During Fasting?
One primary cause of feeling tired during fasting is dehydration which occurs due to the lack of food as well as restricted water intake during this time. Other reasons include:
Whenever you refrain from consuming food, human beings tend to feel lethargic. While fasting, humans are unable to supply energy to their body which results in exhaustion. Without rest, blood sugar tends to plummet – increases tiredness even further.
Exhaustion: Your body tends to consume the available fat to produce energy while depleting the stored glycogen in the body. While this process is very effective, it does result in low energy levels to be present in the body.
Electrolyte Imbalance: An additional factor contributing towards overall lethargy while fasting is the depletion of electrolytes – for instance, sodium, potassium or magnesium.
Adaptation Phase: Newcomers to fasting may find it hard in the beginning as their body requires time to get used to relying on fat as an energy source instead of carbohydrates, which may drain energy levels in the short term.
Inadequate Nutrition: During the eating windows, people often make poor choices which leaves the body malnourished and struggling to function.
Now that we have pinpointed the problem, let’s shift towards the resolution.
1. Most People Feel Tired During Fasting Due to Dehydration
How to stay hydrated:
Drink Water First Thing in the Morning: As soon as you wake up, drink a glass of water.
Drinking Water: While staying hydrated, it can also help to add a pinch of sea salt into your water or sugar free electrolyte powders.
Remember to Sip Regularly: During the day make sure you set alarms to sip water regularly.
Expert Opinion: Dr. Jason Fung, a top fasting specialist, believes that, “while hydration is frequently ignored, it is really important for energy levels during a fast cycle. Having a sufficient intake of electrolytes helps, too.” Considerable amounts of electrolytes are also said to be quite useless.
Personal Account: 3 months ago, Sarah, a businesswoman aged 35, began her fasting journey only to find that she was struggling with lack of energy in the afternoon. Upon increasing her water intake and having added magnesium, she was drastically more energetic. Fascinating right?
2. Alter Your Eating Period: Make The Most Out Of Your Time
By far, the hardest part of fasting is dealing with eating periods. Meals wrongfully composed may make you feel drained, while the correctly prepared ones will make you feel alive! To ease your journey, do remember to consume correct foods, as they can sustain your body with energy while you focus on other more important tasks.
Avoiding A Fallacy: Myths do exist after all. Living with the belief ‘You have to consume a giant meal to sustain energy whilst fasting’ is definitely not true. Snoozing out after fasting is reserved for the people who choose to mindlessly overeat. Balanced moderate meals greatly help keep you active.
Case Study:
James, a fitness aficionado, switched to whole foods and noticed one drastic change – his energy levels improved, which in turn strengthened his workouts. During his eating window, however, he used to eat processed snacks.
3. Embrace the Power of Movement
Although it seems improbable, exercising can raise your energy levels whilst fasting as well.
Ways to Remain Active:
Go for a Walk: Walking briskly for even 15 minutes can prop up energy levels and enhance one’s mood.
Moderate Yoga: Does not require exerting much physical strength, can aid with blood flow.
Stretch Breaks: Static stretching on a regular basis helps in combating fatigue.
Expert Insight:
According to research done by the National Institute on Aging, it was found that lighter workouts while fasting can actually make one feel more energized as endorphins are boosted.
Personal Story:
Maria, who is a mother of 2 young children, started doing 10 minutes of yoga during her fast, and also noticed a boost in energy while reducing her stress levels.
4. Manage Your Sleep: The Foundation of Energy
The energy deficit created from not sleeping well is only compounded when fasting. Remember to get good quality rest to feel fresh.
Tips on Sleep:
Keep a Routine: A set bedtime and wakeup time on a daily basis will allow for more adequate rest.
Limiting Screen Time: Roughly an hour before you plan to sleep, make sure you don’t look at any screens.
Developing A Routine: Have a bath, meditate, or read a book to help you relax.
Myth: You will automatically have a better sleep after fasting during the night.
Truth: Though fasting does help some people sleep better, for others sleeping while hungry can prevent them from having a good night’s sleep. If that’s the case, try changing when you eat.
Case Study:
David works night shifts and initially had trouble sleeping because of fasting. Once he changed the time frame of his eating, as well as utilized blackout curtains, he was able to get a deeper sleep.
5. Use Intermittent Fasting Strategies Wisely
Not all fasting schedules are the same. Selecting a fasting method that works with your schedule can help you feel more energetic.
Common Fasting Techniques:
16:8: Fast for 16 hours and eat within the 8 hour frame.
5:2: Eat as you normally do for five days, but reduce your calorie intake for two.
OMAD (One Meal A Day): Consume one large meal within the day.
Advice for Selecting The Correct Technique:
Take longer fasting periods in small strides by increasing them slowly over time. Adjust your method if you’re feeling too tired.
Explanation from the Expert:
As Nutritionist Megan Ramos puts it, “The key is flexibility. Don’t cut off a healing process that doesn’t suit your lifestyle or activity levels.”
6. Be Savvy When Choosing Supplements: Enhance Your Energy Feels
Supplements serve as a helpful addition while fasting, more so for those at risk of tiredness often.
Some Relevant Supplements Include:
Magnesium: Enhances muscle activity and helps in reducing tiredness.
Potassium: Helps in energy maintenance, in addition to electrolyte equilibrium.
B Vitamins: Help in metabolic processes and increase energy output.
The Truth Behind The Myths:
Myth: “You don’t really need supplements if you’re fasting.”
Truth: Whereas most people do not require supplements, there are a number who can benefit from them, especially since fasting leads to energy deficiency.
Life Story:
41 year old teacher Emma felt tired every afternoon until she tried a magnesium supplement. Emma claims that not more than a few days into the treatment she started to feel much more awake and lively throughout her day.
7. Break Your Fast, with Consideration
How you choose to break your fast can help improve your energy levels remarkably.
Wonder Foods You Should Try To Break A Fast:
Bone Broths: Very easy on the stomach and crying with nutrients.
Low-Glycemic Fruits: Berries or an apple give a quick dash of energy coupled with no risk of sugar crash.
Protein-Rich Foods: Eggs or small pieces of chicken help balance blood sugar.
Dr. Mindy Pelz: Expert Insight
According to Dr. Pelz advice, “When breaking a fast, starting with simple, dense meals sets the pace for energy throughout the day.”
8. Bust the Myths About Fasting Fatigue
Myth 1: You Will Always Experience Fatigue While Fasting
Truth: The fatigue you feel while fasting is mostly temporary and can be avoided with sufficient water intake, proper food, and rest.
Myth 2: Coffee Fatigue Drink Is The Only Solution To Fasting Fatigue Loss
Truth: While black coffee can provide you with energy, relying on it too much may increase dependency and lead to crashes.
Myth 3: It Is Not Possible To Fast For Those Who Are Active
Truth: Many athletes tend to excel while fasting after a period of adjustment. The key is timing and proper nourishment.
Conclusion: Thrive, Don’t Just Survive
Remember, fasting does not have to leave you feeling tired and drained. With the right strategies staying hydrated, fueling your body with the necessary energy, and stress and sleep management, you can experience all the benefits of fasting. As you adapt, I can’t stress enough that it’s a journey, not a sprint so be kind to yourself.
Do you want to share your own fasting fatigue stories or share fasting tips? Leave these in the comments below. Let’s uplift each other in this wellness journey.
FAQs
- Why does fasting make me fatigued?
- Tiredness when fasting can be attributed to the lower calorie intake, lack of water, or changes in blood sugar levels. Not having energy sources, for example, carbs also adds to the feeling of fatigue.
- How do I stay energetic whilst fasting?
- Drink ample amounts of water before, during, and after your fast to enhance hydration. Eating foods high in fiber, protein, and good fats during your eating window can also help maintain your energy levels.
- What are the most effective foods that combat fatigue while fasting?
- The best food options to prevent fatigue incorporate complex carbs like oatmeal, quinoa, and sweet potatoes, along with healthy fats like avocados, nuts, and seeds, as well as protein from eggs, lean meat, and lentils. These foods help prolong energy levels.
- How does fasting combine with dehydration?
- Yes. Dehydration significantly contributes to feeling fatigued while fasting. Prior to fasting, make sure that you drink sufficient water. If allowed, use drinks rich in electrolytes.
- While fasting, should I exercise?
- It is advised to avoid intense workouts while fasting, but light to moderate exercise like walking and yoga is perfectly fine. Always listen to your body and make changes whenever necessary.
- Do short naps help get rid of tiredness while fasting?
- Yes, short naps during fasting can help elevate your tiredness levels, particularly if you feel worn out.
- How can I manage my sleep time to ensure I don’t feel too fatigued while on fast?
- Ideally, anyone fasting should try to sleep for 7-9 hours a day. If fasting disturbs sleep (as in Ramadan), it is advisable to change sleeping patterns to include earlier sleep times or power naps.
- Will the choice of foods I break my fast with aid in lessening fatigue?
- Definitely, having some dates together with water, packed with nutrients, before the main meal and gradually lessening the intensity incorporates energy without sudden fatigue.
- Will I still be able to drink coffee or tea during my fast to help with fatigue?
- Drinking black tea or coffee without sugar is allowed during a fast, and while it’s fine to consume coffee or tea with sugar, moderation is key as it can lead to dehydration.
- What supplements aid fasting fatigue?
- Before starting any supplement, consulting your doctor is always recommended. If you do opt for supplements such as magnesium, potassium or multivitamins, utilizing them will be beneficial for fatigue.
