First and foremost, what is intermittent fasting? First of all, our bodies are designed to go several hours without eating. When we eat, food is broken down into molecules that enter our bloodstream. Vitamins and minerals are transported to cells that help our bodies and systems run smoothly. Insulin is a hormone made by the pancreas that breaks down carbohydrates and helps store excess energy. When we eat too much, those stores become full and sugar is broken down into fat. Intermittent fasting can help you lose weight by slowing the production of insulin, so when the body doesn’t have enough insulin to convert into fat, human growth hormones burn fat for energy.
Intermittent fasting is a cycled pattern of eating and not eating. There are five steps:
- 16:8 – Fast for 16 hours, eat over an 8-hour window
- 18:6 – Fast for 18 hours, eat over a 6-hour window
- 5:2 – Eat your normal diet 5 days a week and limit calories to 500 on 2 days of the week
- Warrior diet or one meal a day (OMAD) – Fast for 20 ours and eat one large (and healthy) meal
- Eat-Stop-Eat – Fast for 24 hours once or twice a week.
So what is the right approach to intermittent fasting? How do you know you’re not hurting your body? Intermittent fasting takes a deliberate approach to planned meal times so whichever method of fasting you choose to do, it’s important to keep these things in mind:
Eat healthy meals and snacks during eating periods: Just because the fasting period is over, doesn’t mean you should eat whatever you want. A plant-based diet that’s high in fruits and vegetables, whole grains, dairy and lean protein is the basis of all healthy eating. As always, avoid foods high in sugar as it can cause your body to spike in insulin.
Lasting weight loss comes from lifestyle changes! Even though IF can be very successful for some individuals, if you are not taking care of your other aspects of your life. As always, healthy eating and regular physical activity is a key part in losing weight, but healthy choices including limiting alcohol intake and quitting tobacco products are very important in a healthy lifestyle as well.
So what can you eat during fasting or eating periods? Along with a clear timetable of when to eat, there are also certain foods and drinks you should be avoiding or focusing on. During your fast, you can have water, black coffee or green tea. Make sure to avoid artificial sweeteners in diet drinks as they can break your fast and trigger higher production of insulin. When your fast is over, make sure to take a restrained approach to eating and not dive into shoving your face with everything in sight. Make sure you are staying hydrated first and foremost. Eat more whole foods and natural fasts like avocados, eggs, nuts and chia seeds. Always make sure to avoid refined sugars and starchy carbohydrates.
As I like to talk about a lot on this page, is the beauty of balance. I know as working individuals, we do a lot and rely a lot on our bodies. But it is always, always, always okay to indulge every once in a while! I do my best to always practice a healthy lifestyle, but I will also never tell myself that I can’t enjoy the last cookie, or not drink at dinner with friends. As long as you are eating, drinking and working out in moderation and within balance, enjoy yourself! You deserve it.
on and off the mat 