I want to start fasting

Fasting can have many potential health benefits, such as weight loss, improved blood sugar control, and increased energy levels.

One common way to start fasting is by practising time-restricted feeding, which involves limiting your eating window to several hours daily. 

We recommend following the Intermittent Fasting 16/8 plan.

It involves consuming foods during an 8-hour window and avoiding food or fasting for the remaining 16 hours each day. It is the most convenient way to stay fit, healthy, young, and energetic for many years without suffering from tight restrictions.

It is important to distribute the meals during the 8-hour window correctly as well as to balance the intake of all macro and micronutrients.

Several tips on how to do fasting properly 

1. Choose a fasting time that is convenient for you.
   For instance, if you have dinner at 4 p.m., your next meal (breakfast) should be at 8 a.m. Some specialists say that the most favourable time for meals is from 7 a.m. until 3 p.m. because most people are active during these hours. If you can easily do without breakfast and/or are used to falling asleep late, then you can have dinner around 8 p.m., and the next meal is postponed to noon.
   
   
2. You decide when you eat.
   It may be one meal or several meals during an 8-hour window. Of course, the best option is to divide meals into 2 or 3 main meals and add snacks. In this way, you will stabilize your blood sugar levels and keep your hunger under constant control.
   
   
3. Your diet should include lean meats, dairy products, eggs, fish, grains, vegetables, and fruits.
   Fast carbohydrates, fast food, and other unhealthy foods must be excluded. These empty calories won't fill you up or give you the energy you need. 

In this case, the MadMuscles meal plan is a perfect choice because:

• professional nutritionists create all the meals;
• there is no need to count kcals and macros, as everything is calculated for you. All you need is to follow the plan provided in the app;
• you can also adjust meals and schedules to your preferences.