Intermittent Fasting Basics

Intermittent fasting is a popular diet based on restricting food intake for specific time intervals, such as permitting eating between noon and 8 p.m. each day.

Intermittent fasting (IF) has continued to remain at the top of the world’s most popular health trends. The IF style diet is has helped many people lose weight, improve their health and simplify their lifestyles.

The IF style diet focuses on the ability to go for a prolonged period of time without eating because it helps activate the fat stores we have as fuel to perform. Interestingly enough, by reducing your calorie intake and focusing on nutrient dense, wholesome foods during the periods of “feasting” — your body will be able to adjust to a healthier eating pattern.

Here are some IF basics :

1. Start simple and do not get overwhelmed. There is no need to jump to a 16 hour fast when you are unfamiliar with the process. It is better to build it up by starting from 12 hours (8pm-8am) then moving to 14 hours (8pm to 10am) and then 16 hours (8pm-12pm). The goal is to transition the body to understanding how to eat and how to process foods.
2. Balance your plate. Even though you are restricting your time with IF, that does not mean you overdo the carbohydrates. Focus on clean eating patterns that balance all macros. It is important for blood sugar stabilization to include protein, healthy fats and carbohydrate sources during the “feasting” period.
3. Hydrate consistently. Many times we feel hungry but in reality it could be dehydration. Hunger and dehydration sometimes cause similar symptoms of headaches, dry mouth, irritability, and even mood swings.
4. Slowly incorporate your workouts. Exercise goes hand in hand with eating right. However with IF, it is important to understand your body cues to assess the best time to workout. For many it could be just before they “break the fast” and for others it could be after the first meal. Figuring the flow will take time. The body uses fat as fuel when you exercise so it is optimal to try to get the morning workout in before you start your first meal.

IF should not be used as a quick weight loss tool. There are many clinical benefits associated with following an IF eating pattern including blood sugar stabilization and a decrease in hyperlipidemia. The goal is to find the most appropriate balance and integrate it into your lifestyle.