Intermittent fasting is a meal timing plan
* fat loss, while maintaining muscle
* Improves vascular function
* Improves muscle density
* Mental health benefits its like hyper focus
* Helps your body to produce ketone bodies that is also known as brain fuel, slightly different to ketosis.
* While fasting Autophagy happens. That is the body’s natural recycling process of old and damaged cells that renews itself with more stronger cells, which gives our hair, nails and skin looking and feeling healthier and stronger.
This is called the cell rejuvenation phase.
* Promotes good organ function
2. How to start your fast:
* I would suggest you start your fast with more fibre. Always include a little bit of protein, fat and fibre. I like to eat a nice salad or like a chicken stir-fry.
* Many people asks the question about how long you should be fasting. The most common fasting plan is the 16:8 hour fasting method. I follow this one and I would suggest you start with this. Some people even go up to 18-20 hour fasting. This just means that you’ll be fasting for 16 hours and you’ll still be eating all your meal, but only within that 8 hour window period. I feel that when you decide to fast you should at least start with 16 hours.
You will still get some benefits of shorter periods of fasting, but only from 16 hours does cell rejuvenation occur and Autophagy.
3. What to eat during your fasting window:
* Black coffee e or tea and of course lots of water. Do not at sugar or sweetner, milk or creamer with it. By adding this you can trigger and insulin response. Also keep your bulletproof coffee aside while fasting. Don’t add butter or coconut oil to it. You do not want to add calories while doing the fasting.
Black coffee actually supports your fasting by speeding up the autophagy process of your cells.
* I would suggest you stay away from diet soda’s because it can also trigger an insulin spike and that will screw up
your fast because it triggers a metabolic response.
* In my opinion on I don’t think you should be consuming bone broth during your fast, although many people believe
your should. This is just my personal choice. I love bone broth, but only after I brake the fast and I’ll tell you
about in the next section.
* I would not recommend using pre-workout or bcaas (branch chain amino acids) during fasting, because it can brake
your fast. Stick to coffee as your pre-workout. You are going to preserve muscle either way cause you are in a fasting state where the physiology is working to your advantage.
4. How to brake your fast:
I am a big fan of taking care of your insides first. You cant look and feel amazing if you are not taking care of your organs. So here is where I feel bone broth is very important. I love to brake my fast with anything from 150-170mg bone broth. The collagen you get from the broth helps strengthen the gut mucosal layer that Temporarily gets damaged during your fast. This mucosal layer helps protect the cut against things like acid or just damage in the gut.
So bone broth will just help increase absorption in the gut.
These are some of MY rules. Remember everyone has a different way but this is what I follow and give some of my clients to
Don’t combine fats with carbs. Carbs cause an insulin spike which then causes the cells to be very receptive to anything
your will be eating. The carbs trigger er the insulin, the cell opens. So don’t combine the two. Go for carbs and protein or fats and protein. This is only important for the 1st meal breaking your fast. There after you can mix it.
5. When should you workout:
Should you train during your fast of after you have broken your fast?
In my opinion on you can do either one. I do both just because i have to plan my training around my schedule for the day.
I will say this, if you want a little more from your physiological body composition effect you need to train in your
fasted state. Some people like to train at the end of their fasted state, just before they have their first meal. But that is not easy to do as you are low on energy. You will however burn extra fat when training at the end of your fast.
If you do decide to workout after your fast just make sure your food is digested a little bit first. As soon as you brake your fast all the blood is going into your internal organs. Its going to your stomach to help you digest. This means that if you go workout, you are detracting from that, taking away the blood from your vital organs. So you will not be absorbing the nutrients like you should as when you would just wait a little while and then train.
So fasting for me is my No 1 go to for fat burning naturally. No fat burning pills and crash dieting.
Lets talk about the different ways of fasting. This will help you determine which one is for you.
* 16:8 is the basic 16/8 hour split you can go up to 18-20 hours depending on what you want to do. But this is the basic split. You have to make sure that you still eat the daily calories you need to be eating in that 8 hour window.
* prolonged fasting. This is longer like 24-48 hours of fasting. This is less of the body composition benefits, but more of
on the cell rejuvenation benefits fits. So for physiological benefits the longest you should fast is 24 hour. That’s why I like to stick to the 16:8 hour fasting as it benefits both cell rejuvenation and body composition. I do however throw in
a 24 hour fast at the beginning of each month.
* liquid fast is a fast I actually never done myself. You are still consuming coffee, bulletproof coffee and bone broth.
So anything with a moderate calorie intake is fine. The point of a liquid diet is just to give your digestive system a break. So its something you can do for a couple of days a month or every second month. Definitely not something I would suggest you do for a long period of time.
* Dry fasting is when you don’t consume any water or food. This is not something I suggest at all unless you are doing it for religious purpose.
6. Are you going to loose muscle?
If you stick to your calorie intake I don’t see you loosing any muscle. Now remember I work mostly with woman and have only seen their results and mine so I cant answer this for men. I have been doing it on the same calories and i was only dropping body fat. Only once I took out half of my calories I started loosing muscle.
7. Will it slow down my metabolism?
Metabolism is a tricky word. Your caloric needs will decrease if your calories decrease. |As long as you keep your calories where it needs to be during intermittent fasting you wont slow down your metabolism. As soon as you start eating again your metabolism speeds back up so it balance back out.
8. When to take your supplements?
If the supplements have carbs or calories, it brakes your fast.
If the supplements you are taking is a soft gel it will have a caloric effect and will brake your fast. So take those after you brake your fast. Water-soluble vitamins like your multivitamins you can take those during your fasting state, although I would also suggest you take if in your eating window so it not so harsh on your empty stomach during the fasting phase.
I hope this clears up any questions or thoughts you had on intermittent fasting. Give it a try and let me know what you thoughts
and experience was.
Feel free to share this post and also any suggestions on any topics you would like me to touch on.