“A little starvation can really do more for the average sick man than can the best medicines and the best doctors” – Mark Twain
What is Intermittent Fasting (IF):
IF is a more realistic, sustainable, non-pharmaceutical and effective approach for weight loss, as well as for diabetes prevention.
Just a few Benefits:
❤️Assists with weight loss, type 2 Diabetes, fat-burning, has neurological benefits, lowers blood pressure and lowers the risk of cancer.
💪🏼Promotes stronger insulin sensitivity and increased growth hormone (HGH) secretion.
💩Fasting regimens appear to have positive impacts on the gut microbiome.
👌🏼It simplifies your day, is convenient and flexible. Rather than having to prepare, pack and eat your meals every 2-3 hours, you can skip the smaller snacks and consolidate.
🍪Fasting restores the ability to occasionally enjoy the dessert by balancing out the feast; especially when traveling.
💸 It saves you money! You don’t have to worry about buying snacks or stopping every couple of hours to pick up a quick bite.
📌Please note that the benefits listed above may be in conjunction with dietary restriction.
We Practice What We Preach
Where to begin?
- The easiest way to begin is to start with an overnight fast of 6-8 hours. This will also help with your circadian rhythm.
- You can always try intermittently fasting between meals. If you’re eating a balanced and nutrient-dense meal, you should be able to go 4-5 hours between meals. And if you can’t, that might be an indicator that your macros are off, you are undereating or you may not be hydrating enough.
- Once you’ve established the above routine (s), lengthen your fasting window by 1 hour before you go to bed and 1 hour after you wake up.
- Based on how your body responds, add another fasting hour before bedtime and/or after you wake. This is where you must consider your lifestyle and continue with a fasting method that is sustainable for consistency.
⏰ Example windows:
- For a healthy woman with zero contraindications, an optimal IF method for fat loss is 14 hours fasting/10 hours eating. Fasting hours are dependent on the individual and can be lengthened.
- For a healthy man with zero contraindications, an optimal IF method for fat loss is 16 hours fasting/8 hours eating. Fasting hours are dependent on the individual and can be lengthened.
🏆 For Best Results:
🔑 Make your eating hours earlier in the day (between 7 am to 3 pm, or even 10 am to 6 pm and limit eating right before bed.
🔑 Avoid snacking between meals or eating late at night.
🔑 When we snack, our insulin levels rise and our fat cells are unable to release stored sugar to be used as energy. If we desire weight loss, our insulin levels must drop low enough so that burn off our fat.
What NOT to do:
If you’re coming off a long fast, the last thing you should do is:
❌ Eat whatever the heck you want. The quality of food and quantity STILL matters and fasting doesn’t give the green light to abuse food.
❌ Be unprepared. It’s important that you plan out how you will break your fast (i.e. have your food prepped, review the restaurant menu beforehand, etc.).
How will I feel?
Can everyone fast?
❌ One who does not lacks a healthy relationship with food (i.e. eating disorder).
❌ One who has difficulty meet their daily caloric needs or is underweight.
❌ One who has chronic stress, elevated cortisol or irregular hormones (menopausal women).
❌ One who is currently taking prescriptive medication.
❌ One who is pregnant or breastfeeding.
❌ One who is under the age of 18 years.
Won’t I lose muscle if I fast?
Can I lose weight with Intermittent Fasting?
Are there different methods of fasting?
🔹16/8 Method – fast for 16 hours each day
🔹Eat, Stop, Eat – 24 hr fast 1 or 2 times per week
🔹5:2 Fast – Fast 2 days of the week
🔹Alternate-day Fasting – Fast every other day
🔹Spontaneous meal skipping – skip meals when convenient
🔹Liquid Fasts – relying on broths, juice, teas and water
🔹Fat Fasts – a high-fat, low-calorie diet that typically lasts 2–5 days.
🔹Religious Fasts – Lent, Ramadan, etc.
We highly encourage you to consult a doctor to see if intermittent fasting is a healthy approach to eating for you.
🤳🏼For more FREE IF tips, download the 4U Fitness Podcast here.
- Metabolic Effects of Intermittent Fasting. Annual Review of Nutrition, August 2017.
- “Complete Guide to Fasting”:https://articles.mercola.com/sites/articles/archive/2016/10/16/complete-guide-fasting.aspx
- Advantages of Fasting: https://idmprogram.com/the-fasting-advantage-part-14/
- Fasting & Muscle Mass: https://idmprogram.com/fasting-and-muscle-mass-fasting-part-14/
- Dietary restriction and brain health: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5560378/
- Fasting & Cholesterol: https://idmprogram.com/fasting-lowers-cholesterol-fasting-16/
- The Ketogenic Bible. Dr Jacob Wilson & Ryan Lowery. Fasting. pg. 124, 359