IF: Intermittent Fasting

Did you know that IF was the most googled “diet” in 2019! 

Why fast? 

Here are some of the benefits: 

Weight loss

Better digestion

Decreased inflammation

Neuroprotective, mental clarity

Decreased hunger cravings

More energy

Regulates hormones

What exactly is IF?

It’s not starving or restricting calories.  You may naturally eat less due to the window of time. 

Intermittent means periodic or with breaks. Most popular is 16:8. You would be shocked at what you can do if you just try.

Example: Stop eating at 8pm, break fast at 12pm. During the 8 hr window you eat whole foods.  Sometimes I eat 2 large meals for 2 meals and a snack.

Start slow.  12 hours is a good start.  Example: Stop eating at 8pm, eat again at 8am, then push that out to 10 am.  See how you feel. Pay attention to your body.

FAQ

Q: What can I have during the fasting window:

A: Water, Coffee, no sugar, Electrolyte water, Need to stay under 50 calories to not break the fast.

Q: I’d be interested to hear your thoughts on whether coffee (even black) breaks your fast.

A: What about bulletproof coffee? What our body does with fasting is use stored fat for fuel.  We delpete all of our glucogen stores and use fat. If we are consuming fat, we are using that for energy.  SO many that aren’t really looking for weight loss will do that. If you consume fat only — no protein or carbs — during your fast, you won’t interrupt autophagy and you’ll stay in the fat-burning state of ketosis. the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier cells

Q: During my 8 hour eating window how many calories should I be eating to fuel my body?

A: This will vary depending on your goal.  I love using MFP for tracking. Typically around 1500.

Q: Can I drink propel during my fasting period?

A: Technically yes, but it does have sucralose (a no calorie sweetner), I prefer stevia that is in Ultima.

Q: Does it matter which fasting window we choose if we have to follow special or specific dietary lifestyles?

A: Not at all, I cut my window back to 14 hours. Due to GI MAP.  I was fasting 16-18 hrs but now I am doing a gut detox and due to the supplements I have had to go to a smaller window. What matters most is what works well for you and fits into your lifestyle.  Make adjustments as needed.

My recommendations on getting started

Start with 12 hours and build from there and do everything else as normal.

Stay busy and you will be so productive!

Drink lots of water. You can add in Slim and sassy.

The more you do it the easier it gets!

Try 3 days per week then adjust. 

Listen to your body!