A Super Easy How-To Guide To Intermittent Fasting
You have heard so much about Intermittent Fasting and now you’re wondering what it’s all about. Am I right?
Intermittent Fasting (IF) is currently one of the world’s most popular eating trends out there. Research shows that IF can have several positive side effects like better cognitive function, digestion, heart health, improved metabolic health, reduced inflammation, and weight loss just to name a few.
You are going to learn all about Intermittent Fasting, what to eat, when to eat, learn all the different methods of IF, the pros and the cons. I love research and trying things for myself. I have included my most trusted resources to teach you about IF, though there is so much out there that it’s so difficult to include it all.
There is no one method that is right for everyone, the best plan is always the one that works for you and that you will be able to stick to that also fits into your lifestyle.
After learning all about Intermittent Fasting, you will be more prepared to select which method will best work for you and your lifestyle when you are ready to get started.
This post is all about Intermittent Fasting and which method is the best fit for you.
WHAT IS INTERMITTENT FASTING (IF)?
Intermittent Fasting (IF) is an eating pattern that involves alternating between periods of fasting and eating. It’s basically eating in a specific time window. IF is not a diet but rather an eating pattern, a lifestyle.
When we IF we are being purposeful about when we are choosing to eat, and when not to eat. There are so many health benefits that go on behind the scenes when you fast.
Food is fuel, and the timing of when we eat or abstain from eating can have amazing benefits to our health.
WHY SHOULD YOU INTERMITTENT FAST?
When there is stress on the body (like not eating) it has these built in survival mechanisms. It’s pretty cool actually. It improves our immune function, reduces inflammation, helps repair our DNA, improves our metabolism, clears out all the junky cells, it improves our focus and our energy. When you are constantly feeding your body, it gives it no chance to do any of these things. So using IF can drastically improve your health.
It is ideal that everyone fast for at least 12 hours a day so that your body can detox. You are most likely doing IF but you don’t even realize it. If you have ever eaten dinner, slept late the next morning and then didn’t eat until lunch the next day, you just did about a 16 or so hour fast.
If you are new to IF it can be so overwhelming and confusing on how or where to start. Sheshank Mehta, the founder at The Whole Truth Foods explains IF in a way that is easy to understand and folllow.
VARIATIONS OF INTERMITTENT FASTING
You can practice IF in various different ways but they all involve windows of eating and fasting periods of the day or week. During the fasting window you only drink calorie free beverages like water, black coffee and tea.
You can try these different types and variations of IF and see which one works best for you. It really depends on what your goals are, and what may work best for you with where you are at in your life and your schedule. Listen to your body and see how you feel.
Experiment with the different variations and find the one that works best for you, your schedule and that you enjoy.
Methods of Intermittent Fasting:
1. Time Restricted Eating (TRE)
TRE is restricting eating to a specific window of time each day, such as 8 hours. So for example you would eat in a window from 10-6 p.m.
• 12 Hour Fast: Fasting for 12 hours and eating within a 12 hour window.
• 16:8 Method: Fasting for 16 hours and eating within an 8 hour window. This is the most popular method of IF.
2. 5:2 Fasting
You eat normally for 5 days of the week and restrict your calories to about 500-600 calories on two non-consecutive days of the week.
3. Eat-Stop-Eat
This is where you don’t eat from dinner one day to dinner the next day (24 hour fast) once or twice a week.
4. Alternate-Day Fasting
Fasting one day and eat normally the next, On fasting days only drinking water, tea or black coffee or having very little calories.
5. Warrior Diet
Eat very little during the day (for 20 hours) then consume a nutritious meal high in protein in the 4 hour eating window. During the fasting period you can consume very little amounts of dairy, hard-boiled eggs and raw fruits and vegetables.
BENEFITS OF INTERMITTENT FASTING
Studies have found that IF can have so many health benefits and longevity. Some include:
- Weight Loss- For many people, reducing their eating period also reduces the number of calories they eat on a daily basis. Over time, this can contribute to weight loss. It also converts your body to burn fat as fuel resulting in fat loss.
- Improve insulin sensitivity- IF reduces blood sugar levels which can benefit people with type 2 diabets.
- Reduces inflammation and oxidative stress
- Triggers cellular repair which can improve overall health and logevity.
- Studies have show that IF lowers blood pressure, cholesterol levels, and inflammation, reducing the risk of heart disease.
- Enhances cognitive function, protects against neurodegenerative diseases, and improve brain plasticity.
- Improves metabolic health and longevity
- Prevent cancer and Alzheimer’s disease
INTERMITTENT FASTING IS NOT FOR EVERYONE
If you are reading this and you think this sounds great and you want to improve your health and you are considering trying IF, read on to see if this is a good fit for your health journey.
Who should not do intermittent fasting?:
• People that are still growing
• If you are Pregnant or Breastfeeding
• If you have a disordered relationship with food (anorexia , binge eating or bulimia)
• Anyone with a chronic health condition (consult your doctor)
• IF could be problematic if you have trouble sleeping, your stress is out of control, you’re over exercising and undereating, according to IF expert Cynthia Thurlow.
* It’s important to note that you should consult with a healthcare professional before starting IF, especially if you have any underlying health conditions. If you are on any medications they may need to make adjustments as your body changes and adapts to IF.
THIS IS SO IMPORTANT | HOW TO BREAK YOUR FAST
How you break your fast is the most important piece of fasting. In all of the research I have done and from my own personal experience, I have learned this one thing….. Break your fast with PROTEIN! This also helps protect you from muscle loss.
INTERMITTENT FASTING| WHAT TO EAT
It is important to consume nutrient-rich whole foods that provide sustained energy and support overall health.
Although some say you can “eat whatever you want” while doing IF, in general, health professionals recommend you stick to whole foods and protein. Focus on nutrient-dense foods that are higher in fat, protein, and fiber, which will help keep blood sugar steady,
Here is a list of recommended food choices:
- Healthy Fats:
- Organic extra virgin olive oil
- Organic avocado oil
- Walnut oil
- Almond oil
- Macadamia oil
- Unrefined sesame oil
- Tahini (sesame seed paste)
- Flax oil
- Hemp oil Margarine and butter substitutes
- Avocado, olives, and other plant sources of fat
- Nuts and seeds
- Butter from pastured, grass-fed cows or goats
- Grass-fed ghee
- Organic, humanely raised tallow, lard, duck fat, or chicken fat
- Coconut oil or MCT oil ( medium-chain triglycerides)
- Sustainable palm oil (look for certified sustainable palm oil)
- Vegetables (choose non-starchy veggies)
- Artichokes
- Arugula
- Asparagus
- Avocados
- Bean sprouts
- Beet greens
- Bell peppers (red, yellow, green)
- Blueberries
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Celery
- Chives
- Collard greens
- Dandelion greens
- Eggplant
- Endive
- Fennel
- Garlic
- Gingerroot Green beans
- Hearts of palm
- Jalapeno peppers
- Kale
- Kiwi
- Lettuce
- Lemons
- Limes
- Mushrooms
- Mustard greens
- Onions
- Parsley
- Pomegranate seeds
- Radicchio
- Radishes
- Shallots
- Snap beans
- Snow peas
- Spinach
- Summer squash
- Swiss chard
- Tomatoes
- Turnip greens
- Watercress
- Zucchini
- Meats, Poultry and eggs: (pasture raised, organic or grass-fed when possible)
- chicken
- turkey
- duck
- pheasant
- cornish game hen
- eggs
- lamb
- beef
- bison
- venison
- ostrich
- deer
- elk
- Fish and seafood:
- anchovies
- clams
- cod
- crab
- flounder/sole
- herring
- small halibut
- mussels
- wild salmon (canned or fresh)
- sardines
- sable
- shrimp
- scallops
- trout
- Fruits (organic if possible and focus on low glycemic):
- blackberries
- blueberries
- cranberries
- kiwi
- lemons
- limes
- raspberries
- (limited to ½ cup per day)
I hope this list of foods is useful and gives you an idea of what to eat. Really there are so many options that will keep you full and satisfied.
You can google recipes for IF to help you plan your meals.
HOW TO MAKE INTERMITTENT FASTING FOR A BEGINNER EASIER
It can be challenging in the beginning for sure. You might have a rumbling tummy, experience low energy, irritability, stress and might say you are “hangry”. Your body and brain are adjusting to a new eating schedule and this can be mentally challenging for sure.
When I first started IF, I remember the hunger pains and this is where mental toughness comes in. It’s crazy how detoxing your body can be so beneficial to your overall health yet so mentally hard. After you push through the first few days, your body adjusts and you rid your system of all the things that trigger cravings, you will start to feel so much better.
Tips to make IF more manageable:
1. Start small
• Start with a 12:12. You are probably so close to already doing this fast. This would look like eating dinner at 6 p.m. then not eating again until 6 a.m. You can adjust this to your schedule. If you eat breakfast at 8 then stop eating at 8 p.m. Then slowly add an hour or however long you think you can tolerate as your body adjusts to your new eating schedule.
2. ALWAYS KEEP A WATER BOTTLE WITH YOU
• When you start to feel hungry, drink non-caloric fluids like water, tea, black coffee or calorie-free flavored drinks. This will help you feel full and curb your hunger.
3. PLAN YOUR MEALS FOR THE WEEK
• If you have a busy schedule, set aside time on the weekend to meal plan, shop and meal prep for the week. I know from my experience that when I am done fasting sometimes I just want to eat the first thing that I can get my hands on. Then there are times that I am not even hungry. But having a plan definitely helps me make healthier choices and keeps me on track to stick to my goals.
• Plan healthy, nutrient dense meals for the week. When your fast is over, you may find yourself tempted to grab something quick and easy or eat the first thing you see. Having prepared meals and snacks in the fridge ready to grab will help you make healthy choices. Try to stick to a healthy diet of proteins, non-starchy veggies and fruits.
4. EAT HEALTHY FATS WITH YOUR MEALS
• Include healthy fats like avocados, olive oil, coconut butter, nuts and seeds to your meals. This can help you feel full and satisfied, which can lead to better control of hunger and cravings.
5. Make PROTEIN A PRIORITY
• Eating enough protein can be beneficial for weight loss, muscle preservation, and overall health, especially if you’re trying to lose weight and maintain muscle mass.
• Aim for 30-40 grams of protein per meal. Depending on your eating window this may vary. The RDA (Recommended Dietary Allowances) for protein is 0.36 grams per pound of ideal body weight. This is the bare minimum to just maintain.
• Dr. Gabrielle Lyon recommends that adults consume 1g per lb per ideal body weight—more specifically 30 to 50 grams of high-quality protein per primary meal—to optimize health and longevity.
• Choose high quality protein sources like lean meats, fish, eggs, poultry, beans, lentils, and nuts.
6. PURGE YOUR KITCHEN
• Cleaning out your pantry is a crucial first step towards a healthier diet. Removing processed foods loaded with white flour, corn syrup, and trans fats, from your pantry eliminates the desire to reach for those items when your hunger kicks in.
• Replace your processed foods and junk with whole foods and nutritious staples. 4 steps to detoxify your kitchen.
7. choose A BUDDY
• Studies show that you have a 65% chance of success when publicly committing to someone and a 95% chance when having regular check-ins.
• So find a buddy that you can do it with or be your cheerleader and hold you accountable.
TIME TO GET STARTED
At the end of the day, the best diet for you is the one you can stick to long term and fits in your lifestyle. We all go through phases in life and adapt as we need to. It might change and that’s ok.
Intermittent Fasting doesn’t need to be complicated or a a specific structured plan. You can do a fast or time restricted eating once a month or once a week or whatever works for you.
I have personally found that I learn more about myself and my body by experimenting and trying things out for myself after I have done my research. I listen to my body and adjust as I need to. If it doesn’t work then I try something else.
After you have done your research and decided which method is best for you, you are ready to get started.
This post was all about Intermittent Fasting to help you be as prepared as possible when starting your IF journey.
Other Information You May Like:
I can not stress this enough…. Do your research. Talk with your doctor before you make any changes to your diet.
