What is Intermittent Fasting?
Intermittent Fasting (IF) is an age-old practice that has recently become quite trendy, most notably with Hollywood stars and some athletes. IF is not a diet, but a timed approach to eating that boasts health benefits including weight loss, fat loss, improved cholesterol panels, better blood sugar control, alertness and increased focus. Other, but less well-documented claims include improvement of overall health and wellness, minimizing the effects of aging, and simplifying ones life.
But, as is true with most things involving nutrition, there are some deviations and different ideas on the subject. This doesn’t mean one is better than another, but having a baseline understanding of Intermittent fasting and learning if the practice is a good choice for you should be first.
There are Several Patterns of IF
16:8 One of the most common patterns of IF is a 16 hour fast and an 8 hour feeding window. Many people choose to eat between the hours of 12 noon and 8 pm.
5:2 The second most common pattern is 5:2. This patterns recommends a calorie restriction of 500-600 calories a day for two days and regular caloric intake the other 5 days
Alternate Day Fasting (ADF) ADF is defined by fasting for 24 hours and feeding for 24 hours. The fast usually winds up coming closer to 36 hours due to sleep.
2×24 This fast is a complete fast on 2 non consecutive days during the week
Warrior 20:4 A less common approach shortens the feed time to only 4 hours.
Fat Breakfast A simple modification of the 16:8 that includes a butter coffee consisting of coffee, coconut or MCT oil and ghee or grass fed butter in the morning instead of breakfast.
Each of these patterns also has modifications that may make IF seem confusing and hard to implement. Many people find the 16:8 to be the most conducive, so maybe start here and modify if necessary.
Concepts to keep in mind with IF
Eat healthy and wholesome foods on your feeding days/hours.
Stay hydrated. Consume plenty of fluids such as water, tea, coffee or other infusions that re calorie free.
What we will be following at embody for the August challenge?
We will follow the 16:8 pattern and participants will receive instruction and Meal options with recipes. You may opt for the fat breakfast option if you find this too much of challenge.
Intermittent Fasting may work in your lifestyle, but may take a few days to adapt your current eating habits to a dramatic change. Allow 3 days to adjust to fasting, and if you feel that the IF isn’t working for you, we can discuss some of the other pattern or options that may work better.
As always, if you feel unwell, nauseous, dizzy, pain or generally concerned, please inform embody team. If you perceive anything to require immediate medical attention, you should call your doctor, or if emergent, call 911.