Intermittent fasting doesn't have to be complicated! A simplified fasting guide + implementation tips for Hong Kong residents.

Do you think intermittent fasting is about timing, starving yourself, and not eating? Dr. Eric Berg explains that fasting is actually about following your body's signals, not just going with the clock . Here are the simplest and most practical fasting methods:

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🧠 Intermittent fasting is not about starving yourself, but about "not eating meals you don't need to eat".

✅ You can drink water, tea, black coffee, and dietary supplements.
❌ True fasting means only drinking water, but daily fasting doesn't need to be so extreme.
✅ Key point: Don't eat if you're not hungry, eat only when you're hungry.

🕒 Let your body decide when to eat

Hunger	Recommended Actions
Mild hunger (such as in the morning)	If ignored, it may be due to hormonal fluctuations (such as cortisol).
True hunger (dizziness, irritability)	Start eating, don't overeat.

👉 It's not about eating whenever you feel hungry, but about waiting until you really need to eat.

🔁 How to start fasting?

1. Reduce carbohydrates → Reduce hunger. 2. No snacks with meals → Stabilize blood sugar. 3. Add sufficient fat and vegetables to each meal → Increase satiety + supplement potassium, magnesium, and fiber. 4. Gradually extend fasting time → from three meals to two meals, then to one meal ( OMAD ).

🧬 Vegetables + Fat = Key to Successful Fasting

Vegetables provide: potassium, magnesium, vitamins, and fiber → to support insulin sensitivity .
Fat provides: stable energy → reduces hunger.
Gut microbiota produce butyric acid → reduces hunger and improves blood sugar.

🧂 Nutrients to supplement during fasting

supplements	Efficacy description
sea salt	Prevent headaches, muscle weakness, and electrolyte imbalance
Electrolytes (High Potassium)	Supports energy and stabilizes blood pressure
Group B (nutritional yeast)	Helps with energy metabolism and reduces fatigue

👉 Recommended daily intake: 1 teaspoon of sea salt (can be added to water or food in several portions)

🧘♂️ Practical tips for extending fasting

Drinking tea (such as Hudia tea) → suppresses appetite + provides antioxidants
Stay busy → Don't sit at home waiting for your meal.
Outdoor activities → distraction, reducing hunger
Carry food with you → so you won't eat the wrong thing when you're hungry.

🧾 In conclusion: Don't mistakenly believe that "fasting equals starvation." True health comes from listening to your body and supplementing your nutrition.

Starting today, establish a habit of listening to your body's commands, a high-nutrient-density diet, and a gradually extending fasting strategy to lay a solid foundation for your metabolic system!

Don't be trapped by the misconception that "fasting equals extremes." True health comes from knowing how to eat properly, supplement adequately, and fast correctly! 💪🧂🥗