Flexible Intermittent Fasting
I’ve been having a lot of conversations with clients about IF (Intermittent Fasting). Yes, there are a lot of benefits but it is not for everyone.
Disclaimer: Always talk with a health care provider before starting any new diets.
Some of the things I’ve been hearing…
I started intermittent fasting
I only eat during an 8 hour window (should start slower than this and if female, 16-18 hour fasts may be too long for you)
Because I am fasting I don’t eat after my workout
I have more than just water, black coffee or plain tea during my fast
I break my fast with lunch
STOP! IF can be beneficial if done correctly! Let’s repeat that…if done correctly!
Flexible Intermittent Fasting Flexible Intermittent Fasting (IF) is an eating pattern that allows you to:
Eat lots of whole, fresh and nutrient dense food
Eat bigger meals
Learn how to listen to what your body actually needs
Boost your metabolism
Burn fat more efficiently Increase focus, clarity and cognitive function
Allow a flexible, sustainable lifestyle
The key with Flexible Intermittent Fasting is that you will have a flexible eating window of time where you will be eating your meals.
The point is NOT to drastically cut calories, but rather to stick to high quality foods and eat them in a more condensed period of time. So, how does it all work? It's actually quite simple.
The time when you are eating your meals, your body is fueled with great energy from the food that you eat. Your body burns the calories from the food you eat during this period of time. The period of time when you are not eating, AKA when you are "fasting," your body still needs energy, so optimizes to burn your extra fat as fuel. This happens because your body reacts to eating food by producing something called insulin. The more sensitive your body is to insulin, the better it is at burning the energy more efficiently. Your body is most sensitive to insulin during its fasting period, which then allows your body more time to use the energy most efficiently.
So, to put it simply, eat enough good food during your times of eating to ensure that you get enough nutrients and energy for your body to run the best it possibly can. Then, a short fast can help increase your insulin sensitivity so your body can efficiently use the energy from the food that you eat, the glycogen stored in your muscles, and the extra fat on your body as fuel. It's important to get enough fuel (food!) during your eating period.
Like we mentioned, you're not drastically cutting calories or "skipping breakfast." You're simply condensing your meals into a flexible eating window. Whether two giant meals, or eating 4-6 smaller meals within your eating period.
Make sure you are eating when you are hungry and until you are satisfied.
Here are some tips to get started:
Your fast can be anywhere between 10-16 hours. Recommendation: women 10-14 hours, men 10-16 hours.
Start small. Try not eating 3 hours before bed and 2-3 hours after waking and see how you feel.
Make sure you are eating enough food in your eating window.
Eat lots of whole, fresh foods
Listen to your body!
Ask yourself:
How am I feeling right when I wake up? Observe your energy and hunger levels right when you wake up. Make sure you drink lots of water throughout your morning. You can also feel free to have coffee, tea, sparkling water, and your morning "elixir" that we will cover in a following section.
How do I feel after fasting for one hour in the morning? Do you feel hungry? Lethargic? Do you feel good? Energized?
It can take a few days to a week for your body to start adjusting to pushing your breakfast back, so allow it time to adjust. Be aware of how your body feels and responds so you can adjust your fasting and flexible eating window according to what helps you feel most energized.
NOTE: If you workout in the morning, you must refuel your body within 1 hour of the workout. Plan accordingly!
If you have any health concerns, check with your doctor before starting IF. That being said, IF can work extremely well. Just make sure you are listening to your body and eating enough.