Don’t let  the term intermittent fasting scare you, it’s not as restrictive or hard to start as you might think.  Intermittent fasting involves alternating period of fasting and feasting.  Historically, humans fasted when food was scarce, and feasted after a hunt or harvest.  In today’s modern world, we need to be intentional with our fasting to allow our body’s to rest, reset and heal.  Intermittent fasting doesn’t restrict foods to avoid or promote foods to eat, and focuses on when you should feed  your body.

How to Begin Intermittent Fasting 

If you are new to fasting, it can be helpful to gradually increase your fasting window.  Most people sleep 8 hours, so naturally fast at least 8 hours/day.  You can gradually increase this period by stopping eating after dinner (or an hour or even two  hours after dinner), and waiting an hour or two in the morning before eating breakfast.  Typical fasting patterns are 10:14 for beginners, then increasing to 12:12, 14:10 and 16:8.  It is normal to experience hunger and fatigue when you begin fasting, but it shouldn’t be uncomfortable if you gradually increase your fasting window.

Health Benefits of Intermittent Fasting

  • Weight Loss
  • Decrease Cravings
  • Improve Digestion/Gut Health
  • Better Sleep
  • Improve Mood
  • Boost Memory/Concentration
  • Regulate Blood Sugar
  • Improve Heart Health
  • Decrease Risk of Chronic Diseases (Diabetes, Cancer, IBS)
  • Increase Energy

What to Eat While Intermittent Fasting

While the key to intermittent fasting is to reduce the amount of hours you eat in a day, it does not restrict WHAT you eat.  However, eating  healthfully during your feasting time will certainly increase the advantages of intermittent fasting.  Typically, you should only consume water (filtered is best), black coffee and tea with no creamsers/sweeteners.

When you do eat, following the Mediterranean Diet is a sound choice (and one of the only diets experts agree on to be well-rounded).  The Mediterranean diet allows most foods in moderation while focusing on leafy greens, healthy fats, lean protein and whole grain carbohydrates. It will not benefit you to binge on junk food during your feeding window.  I like to follow the 80/20 rule with nutrition — 80% of the time eat nutritious and 20% of the time indulge in what you love without feeling guilt.

Exercise and Intermittent Fasting

If you are new to fasting, you may want to postpone your workout until after you eat.  However, after you build your fasting muscle, you may prefer to exercise before breaking your fast.  You will gradually feel more energized with intermittent fasting, and working out before you feast may help your body burn more body fat.  It’s best to listen to your body, and workout when it feels best for you, whether that’s before or after you break your fast.

My Intermittent Fasting Plan for 2024

I began intermittent fasting regularly a few months ago, and can report feeling more energy, mental clarity, having deeper sleep and losing a few pounds.  All of these positive experiences motivated me to continue (although I did miss half-n-half in my morning coffee).  It gradually became easier for me to not eat after dinner and before lunch (especially on the days I work in-office).  I was practicing this intermittent fasting pattern 5 days/week and eating whenever 2 days/week.  I felt GREAT, until I got a herniated disc in my back.  This prevented me from working out, and I just felt lousy (which made it easy for my healthy habit to go out the window).

My plan is to begin intermittent fasting 5 days/week in 2024, and my goal is to continue this pattern for the entire year.  I’m excited to see what health benefits/changes I realize.  If you try intermittent fasting, I would love to hear your experience.  Feel free to drop a comment or DM me.

Wishing you health and happiness in 2024!

 

Hugs & Health – Michelle

**Disclaimer:  Please always consult your physician before beginning this or any exercise program.