DO YOU WANT TO BEGIN INTERMITTENT FASTING?
INTERMITTENT FASTING IS AN EASY DIET TO LOSE WEIGHT AND COMBAT AGING
We’ve all felt the effects of getting older. What if practicing intermittent fasting was a simple way to improve your quality of life and age gracefully?
Getting older coincides with weight gain, more aches and pains, and a loss of energy. Sticking to a diet becomes an exercise in futility as you lose a little weight but quickly regain it as old habits kick in. In fact, 80% of conventional dieters don't maintain their weight loss a year later.
There is a better way to lose weight and regain your health than counting calories and relying on willpower. There's also a better way to spend your money since the big weight loss corporations aren't providing a solution.
INTERMITTENT FASTING IS FREE AND EASY TO FOLLOW.
(IF) for 12-16 hours per day will help you overcome the obstacles that held you back. When we don't ingest calories, some magic happens in our body at the cellular level. The benefits grow with a more extended fasting period. They include:
- Lower levels of blood sugar
- Lower levels of chronic inflammation
- Weight Loss
- Lower odds of cognitive decline
- Better cholesterol levels
- Increased longevity
- Better mental and physical performance
- Better stress management
WHAT IS INTERMITTENT FASTING 16/8?
IF is a schedule that outlines when you can ingest calories. Currently, everyone fasts when they’re sleeping. Unfortunately, late-night snacking and eating shortly after waking up has cut this below the optimal level. Minor adjustments can remedy the situation.
A 16/8 cycle for IF means you eat during an eight-hour window (for example, 11 am to 7 pm). This is also known as the 16:8 plan or 16:8 diet. At the end of the fasting period, the body will start turning to body fat for fuel, and the metabolism repair begins.
INTERMITTENT FASTING FOR BEGINNERS
To get a long list of benefits, all you need to do is delay your first meal of the day for a few hours and stop eating two hours before you go to bed. The goal is not to cut calories; in fact, you should make sure you eat protein and fat with every meal and snack. The goal is to eat mindfully and when you’re hungry.
It’s essential to stay hydrated as thirst is often disguised as hunger. Drinking water, mineral water, coffee, and tea, are allowed when fasting. As you cut the feeding window down, you'll notice that your cravings decrease as your hunger hormone levels adapt.
START WITH A 12 HOUR FAST
Begin with a 12-hour eating window. Once your body adjusts, you can reduce the eating window gradually and aim for 8 hours. Most of us eat because the clock says it’s time to eat, not necessarily because we are hungry. Your hunger pains result from the habits you follow, not actual hunger.
Once you change these habits, your cravings will adjust as well. The ultimate goal is to fast for 16 hours, but you need to find what works for you. Any fasting for 12 hours or more is beneficial.
INTERMITTENT FASTING FOR WEIGHT LOSS
What if you could eat the foods you love while not worrying about calories or food composition? One study found that alternate-day fasting on a high-fat diet was as promising as alternate-day fasting on a low-fat diet.[1] In addition, people who eat a diet consisting mainly of fat and protein have fewer cravings and are more satisfied with their meals. Pass the butter and bacon (nitrate-free), please!
IF is easy to follow and is preferable to calorie restriction. As hormones normalize, cravings go down, and you begin to work with your body's natural signals instead of against them. IF has many benefits, including weight loss, reduced fat mass, lower blood pressure, improved insulin sensitivity, and enhanced heart function.[2] You'll manage stress better, and your sleep will improve.
INTERMITTENT FASTING REMOVES DAMAGED CELLS AND PROTEIN
In the absence of caloric intake, the body focuses on cleaning up damaged proteins, fat, cells, etc., and burns them as fuel. In essence, your body performs regular maintenance and takes out the trash.[3] You can reduce the probability of contracting cancer, dementia, and other disorders.
WHAT SHOULD YOU EAT WHEN INTERMITTENT FASTING?
- Beef
- Pork
- Chicken
- Eggs
- Full-fat dairy (if you tolerate it)
- Vegetables
- Fruit
- Nuts
- Healthy fats (olive oil, butter, avocado oil, & coconut oil)
Eventually, timed eating becomes second nature, and the body adapts to the eating window creating a virtuous feedback loop.
INTERMITTENT FASTING MEAL PLAN 16/8
My program provides meal plans for 16/8 fasting or whatever interval works best for you. In addition, there are daily lessons, goal setting, a coaching app, and weekly calls to provide structure and accountability. You’ll get the skills to stay on track long-term.
It’s easier than you think when you have a plan and support.
johnj@nutritionmasterplan.com
Nutrition Master Plan
P. S. 4 Steps to try out intermittent fasting
- Stop eating two hours before bedtime
- Delay breakfast by 1 hr., then 2, then 3
- Cut out added sugar and focus on consuming healthy fats
- Drink water, coffee, or tea, while fasting to stay hydrated
Intermittent fasting may not be suitable for people who are underweight or with certain medical conditions. Consult your doctor if you are on medications as the dose/timing might need to be modified.