- Intermittent Fasting Diet Foods Guide: What to Eat | Eat This Not That
- Intermittent Fasting is the Lastest Diet Trend. It Burns Fat Fast
- Intermittent Fasting Is the Most Popular Diet Right Now
- One Reason Intermittent Fasting Is So Popular Is That It's Natural
- Intermittent Fasting: The Diet Craze That Breaks All The Rules
- Intermittent fasting: The 16/8 diet explained by nutritionists
- What is intermittent fasting?
- Can you drink during intermittent fasting?
- Can you eat anything when fasting?
- Isn't it unhealthy to skip breakfast?
- What is the 16/8 diet?
- What are the health benefits of intermittent fasting?
- What happens to your body when you fast?
- Does fasting affect your mental health?
- Who should do intermittent fasting? Is it just for losing weight?
- Who should avoid intermittent fasting?
- Can you work out while fasting?
- Will fasting cause muscle loss?
- How long does it take for fasting to work?
Intermittent Fasting Diet Foods Guide: What to Eat | Eat This Not That
Of all the fad diets of the moment, intermittent fasting has garnered much attention for its convincing evidence in scientific literature.
Throughout history, fasting has been utilized as an expression of political dissent, desire for spiritual reward, as well as a therapeutic tool. And it's recently gained widespread traction among fitness gurus for its touted weight loss and anti-aging effects.
But that brings the big question: Is there an ultimate intermittent fasting guide so you know what to eat while you're on this diet?
First, let's take a step back and break down the basics: How does the diet work when it comes to these major intermittent fasting health benefits? Scientists postulate that the anti-aging benefits are largely due to increased insulin sensitivity, and weight loss is related to an overall reduced calorie intake because of a shortened feeding window. Simply put, when you have less time during the day to eat, you eat less. Easy, right? But a key concept, as with any diet, is determining feasibility for your lifestyle.
One study published in The Lancet Diabetes & Endocrinology showed diet-induced weight loss typically leads to a 70 percent regain in weight, so finding any type of weight-loss plan that works best for you and won't cause you any damage in the future is the key.
There are many different methods one could follow with intermittent fasting, but Andres Ayesta, MS, RDN, registered dietitian and expert in the field of fasting, says that the time-restricted feeding (TRF) approach is the best option for working adults.
“Fasting from 9 p.m. until about 1 p.m. the next day works well because most people are already skipping breakfast or are eating poor ones,” Ayesta says. This approach can work well around a day job, but Ayesta also emphasizes the importance of maintaining dietary needs around this time-restricted feeding window.
This means that overall diet quality and habitual food choices still matter while intermittent fasting and that you probably won't get the body of your dreams while chowing down on nothing but hamburgers and fries.
In fact, eating junk food in a condensed feeding window on the IF diet may actually put you at risk of a shortfall of key nutrients such as calcium, iron, protein, and fiber, all of which are essential for normal biological function.
Plus, consuming a diet rich in fruits and vegetables allows for more antioxidants in your body, which, the metabolic effects of intermittent fasting, may contribute to a longer lifespan.
For starters, here's a breakdown of typical intermittent fasting schedules:
- Alternate Day Fasting (ADF)—1 day ad libitum eating (normal eating) alternated with 1 day of complete fasting
- Modified Alternate Day Fasting (mADF)—1 day ad libitum feeding alternated with 1 day very low-calorie diet (about 25 percent of normal caloric intake)
- 2/5—Complete fasting on 2 days of the week with 5 days ad libitum eating
- 1/6—Complete fasting on 1 day of the week with 6 days ad libitum eating
- Time Restricting Feeding (TRF)—Fasting for 12-20 hours per day (as a prolongation of the nighttime fast) on each day of the week. “Feeding window” of 4-12 hours
OK, so you have the time windows for when you can chow down, but you're probably wondering what to eat during your IF journey. We rounded up 20 of the best foods to create the ultimate intermittent fasting food guide that will help prevent nutrient shortfalls.
One of the most important aspects of maintaining a healthy eating pattern while intermittent fasting is to promote hydration. As we go without fuel for 12 to 16 hours, our body's preferred energy source is the sugar stored in the liver, also known as glycogen.
As this energy is burned, so disappears a large volume of fluid and electrolytes. Drinking at least eight cups of water per day will prevent dehydration and also promote better blood flow, cognition, and muscle and joint support during your intermittent fasting regimen.
What about a warm cup of Joe? Will a daily Starbucks run break the fast? It's a common question among newbie intermittent fasters. But worry not: Coffee is allowed.
Because in its natural state coffee is a calorie-free beverage, it can even technically be consumed outside a designated feeding window.
But the minute syrups, creamers, or candied flavorings are added, it can no longer be consumed during the time of the fast, so that's something to keep in mind if you usually doctor up your drink.
Carbohydrates are an essential part of life and are most definitely not the enemy when it comes to weight loss. Because a large chunk of your day will be spent fasting during this diet, it's important to think strategically about ways to get adequate calories while not feeling overly full.
Though a healthy diet minimizes processed foods, there can be a time and place for items whole-grain bread, bagels, and crackers, as these foods are more quickly digested for fast and easy fuel.
If you intend to exercise or train regularly while intermittent fasting, these will especially be a great source of energy on the go.
Fiber—the stuff that keeps you regular—was named a shortfall nutrient by the 2015-2020 Dietary Guidelines, and a recent article in Nutrients stated that less than 10 percent of Western populations consume adequate levels of whole fruits. With eight grams of fiber per cup, raspberries are a delicious, high-fiber fruit to keep you regular during your shortened feeding window.
This nutritious superstar packs a high fiber punch with 32 percent of total daily fiber needs met in only half a cup. Additionally, lentils provide a good source of iron (about 15 percent of your daily needs), another nutrient of concern, especially for active females undergoing intermittent fasting.
Similar to bread, white potatoes are digested with minimal effort from the body. And if paired with a protein source, they are a perfect post-workout snack to refuel hungry muscles. Another benefit that makes potatoes an important staple for the IF diet is that once cooled, potatoes form a resistant starch primed to fuel good bacteria in your gut.
The EAT-Lancet Commission recently released a report calling for a dramatic reduction in animal-based proteins for optimal health and longevity.
One large study directly linked the consumption of red meat to increased mortality. Make the most of your anti-aging fast by incorporating life-extending plant-based protein substitutes seitan.
Also known as “wheat meat,” this food can be battered, baked, and dipped in your favorite sauces.
One of the creamiest and tastiest dips known to mankind, hummus is another excellent plant-based protein and is a great way to boost the nutritional content of staples sandwiches—just sub it in for mayonnaise. If you're adventurous enough to make your own hummus, don't forget that the secret to the perfect recipe is garlic and tahini.
If your goal is to be a member of the centenarian club, you might want to read up on the Blue Zones. These five geographical regions in Europe, Latin America, Asia, and the United States are well known for dietary and lifestyle choices linked to extreme longevity. One commonly consumed food across these zones is salmon, which is high in brain-boosting omega-3 fatty acids EPA and DHA.
As if we needed another excuse to splurge for an appetizer at the sushi bar, isoflavones, one of the active compounds in soybeans, have demonstrated to inhibit UVB induced cell damage and promote anti-aging. So next time you host a dinner party in, impress your guests with a delicious recipe featuring soybeans.
One of the proposed mechanisms behind why IF leads to weight loss is the fact that the individual simply has less time to eat and therefore eats less.
While the principle of energy in versus energy out holds true, something that isn't often discussed is the risk of vitamin deficiencies while in a caloric deficit.
Though a multivitamin is not necessary with a balanced diet of plenty of fruits and vegetables, life can get hectic, and a supplement can help fill the gaps.
If a daily supplement doesn't sound appealing, try springing for a double dose of vitamins by creating homemade smoothies packed with fruits and vegetables. Smoothies are a great way to consume multiple different foods, each uniquely packed with different essential nutrients.
Quick tip: Buying frozen can help save money and ensure ultimate freshness.
The recommended intake of calcium for an adult is 1,000 milligrams per day, about what you'd get by drinking three cups of milk per day. With a reduced feeding window, the opportunities to drink this much might be scarce, and so it is important to prioritize high-calcium foods.
Vitamin D fortified milk enhances the body's absorption of calcium and will help to keep bones strong. To boost daily calcium intake, you can add milk to smoothies or cereal, or even just drink it with meals.
If you're not a fan of the beverage, non-dairy sources high in calcium include tofu and soy products, as well as leafy greens kale.
RELATED: The easy way to make healthier comfort foods.
A glass of wine and a night of beauty sleep may keep heads turning, as the polyphenol found in grapes has distinct anti-aging effects. Humans are known to have one of the enzyme classes SIRT-1, which is thought to act upon resveratrol in the presence of a caloric deficit to enhance both insulin sensitivity and longevity.
Don't let their miniature size fool you: Blueberries are proof that good things come in small packages! Studies have shown that longevity and youthfulness is a result of anti-oxidative processes.
Blueberries are a great source of antioxidants and wild blueberries are even one of the highest sources of antioxidants.
Antioxidants help rid the body of free radicals and prevent widespread cellular damage.
During the final hours of your fast, you'll ly start to feel the effects of hunger, especially as you first start intermittent fasting.
This “hanger” may, in turn, cause you to overeat in large quantities, leaving you feeling bloated and lethargic minutes later. Papaya possesses a unique enzyme called papain that acts upon proteins to break them down.
Including chunks of this tropical fruit in a protein-dense meal can help ease digestion, making any bloat more manageable.
Make room on the cheese board for a mixed assortment, because nuts of all varieties are known to rid body fat and lengthen your life. A prospective trial published in the British Journal of Nutrition even associated nut consumption with a reduced risk of cardiovascular disease, Type 2 diabetes, and overall mortality.
Of course, you've heard a drizzle of olive oil has major health benefits, but there are plenty of other oil options out there you can use, too.
You don't want to heat an oil you're cooking with beyond its smoke point, so next time you're in the kitchen whipping up a stir-fry, consider using ghee as your oil of choice.
Basically just clarified butter, it has a much higher smoke point—making it a great choice for hot dishes.
Just your grandmother kept her cooking wholesome and simple, so should you when it comes to salad dressings and sauces. When we opt to make our own simple dressings, unwanted additives and extra sugar are avoided.
A final IF-approved supplement is the BCAA.
While this muscle-building aid is most beneficial for the individual who enjoys fasted cardio or hard workouts at the crack of dawn, it can be consumed all throughout the day (fasting or not) to prevent the body from going into a catabolic state and preserve lean muscle mass. Note: If you choose to follow a vegan diet pattern, this supplement may be off-limits, as most are sourced from duck feathers.
Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!
Intermittent Fasting is the Lastest Diet Trend. It Burns Fat Fast
A major media maven emailed me the other day to ask for the name of a nutritionist who could help her suck off 7 pounds—pronto. She has TV appearances to do and needed to look camera-ready in a flash. I told her don't waste your money or your time.
There is a new diet sweeping the nation and it works better than keto, without the controversial emphasis on oils, fats and animal products. It's Intermittent Fasting, and it's based in good science, done by doctors, Dr. Jason Fung, who has co-authored the book, Life in the Fasting Lane, out this spring (but you can pre-order it now on Amazon.)
I had an extensive interview with Dr. Fung about a week ago, and then I started this regimen—and lost weight almost instantly. It felt cheating. I ate all the foods I normally , but in a window of about 8 hours, and fasted for the other 16. And my body shed fat, fast.
I had been considering getting “cool” sculpting on my thighs (since no matter how much I work out I have always had stubborn fat pockets on my outer thighs) and just as I was making the appointment, I tried Intermittent Fasting, and low and behold, I lost fat.
Okay, not all of it and not exactly where I wanted to but my stomach felt flatter, my pants looser, and although I don't weigh myself, I could estimate that I dropped about 5 pounds in one week. Without changing my diet. I just changed the timing of when I eat. (Which for me is plant-based but Dr.
Fung said you can try Intermittent Fasting on any diet, so long as you don't go crazy on processed foods and carbs, which is good advice on any diet.)
Intermittent Fasting Is the Most Popular Diet Right Now
Dr. Fung explained that he first figured out this was an effective weight-loss tool when he worked with diabetics who were overweight and suffering from kidney failure. Rather than treat the kidneys he decided to backtrack and treat the obesity that was causing the insulin to short circuit.
And in every case that the patient complied they lost weight, saw their insulin levels regulate and were able to avoid dialysis.
Intermittent Fasting works by lowering the insulin spike, that, when you eat extra calories you are not going to burn off right away, signals to your body to store this excess energy as fat.
Intermittent Fasting is having a major moment, partly because it works and partly because celebrities Jennifer Aniston, Halle Berry, Reese Witherspoon, and Kourtney Kardashian have talked about how they use it to effectively control their weight. In a quick search, more than 3.2 million people have hash #intermittentfasting on IG, and it was the most searched diet term on Google in 2019, according to the search engine.
One Reason Intermittent Fasting Is So Popular Is That It's Natural
Fasting for short bursts is as ancient as humankind, Dr. Fung explains. We were not built to eat all the time, snacking and gorging all day long.
We were built to find, forage, hunt or grow our meals and eat sporadically. We were also programmed to be sharper and more focused as our hunger increases.
This is so our survival is ensured when our brains become even more attuned to our surroundings as hunger signals: Feed me.
If you can push through the initial surge of hunger, you can fast and turn on your body's fat-burning hyper chargers, since your body will do everything it can to feed itself, Dr. Fung explains.
If you don't put something in your mouth, your insulin levels flatline, letting your body know: We need some energy here, let's get it reservers. It dips into the body's natural storage system to burn fat for fuel.
You may even feel slightly euphoric or energized as the adrenaline, cortisol, and norepinephrine (your three “fight or flight” hormones) flood your body and brain to keep your heightened awareness up until you eventually do eat. How long you go is up to you.
Another reason Intermittent Fasting is taking off is that, un keto diets, which often get criticized for cutting out healthy carbs such as those from veggies and fruits, you can eat the entire spectrum of healthy foods and still lose weight.
In fact, Intermittent Fasting allows you to eat what you want, within a certain window—either 4 or 6 or 8 hours, depending on whether you want to fast for 14, 16, 18 or 20 hours. Dr.
Fung admits that at his most extreme, he went five days without eating, other than green tea, water, and coffee, to slim down and shed fat fast after an indulgent holiday.
But the health benefits of IF go well beyond the potential wins of weight loss ( lower blood sugar, blood pressure, lower cholesterol, lower insulin resistance to name a few).
There is research to show that IF leads to a reduction in inflammation which is known to be a precursor to disease and illness, and improve glucose regulation.
It can also help you stave off stress and slow the free-radical damage that shows up as aging in your cells and even lead to disease over time.
Stars Jennifer Aniston, Kourtney Kardashian, Hugh Jackman and Lance Bass, Chris Pratt, Kate Walsh, Molly Simms and others have posted about their Intermittent Fasting regimens. All of them look amazing, and now we know why.
Is Intermittent Fasting Right For You?
This question is one only you can answer. We tried it. And while I usually hate being hungry, I got past it easily because I kept hearing Dr. Fung's words in my head: Hunger does not keep going up.
It's a momentary thing and then you feel it abate when your body switches on the fat-burning process. You literally “feed” yourself, but it happens internally. He also pointed out that most people have about 200,000 calories stored in their body in the form of fat.
You have enough calories to last about two weeks without eating. You are not going to collapse. In fact, you are going to feel better.
That's what I found. After doing it for just two days three, I felt lighter, tighter and less puffy and bloated. My jeans floated off my hips for the first time in months, and while I didn't weigh myself before starting my first fast of 16 hours, I felt I had lost about five pounds by the end of week one. (Which involved two our of three days of fasting, on two cycles.)
Here Is How to Do It.
Don't get overly ambitious all at once. Instead, try different windows for eating (such as ten hours on, 14 hours off) and find the one that works for you. We suggest that you start with the most popular window: Eat for 8 hours and fast for 16. So if you have dinner at 7 p.m. and finish by 8 p.m.
(including wine) then fast until noon or slightly after the next day. Then you get the next eight hours to eat. While you can eat what you want, the body will be more ly to not store calories as fat if you stay away from the carbs. Other than that this diet works for plant-based and omnivores a.
Of course, the healthier you eat the better your body will feel, and the healthier you will be.
If you want to ramp-up to fasting for longer you basically have two choices: Eat breakfast or a mid-day meal and then fast through dinner until the next morning, or eat dinner and then hold off until the next evening.
These are personal decisions and most people find that it's social to dine with their loved ones, but if you are a dinner skipper, or enjoy lunch with colleagues or have work functions during the day that require you to eat that works as well.
Make friends with your hunger and tell yourself this is your body's way of dialogue over where the next energy source is coming from. If from food then eat, If from fasting, tell yourself this is just a signal that it's switching over to burning fat.
Dr. Fung recommends fasting helpers green tea or coffee with the antioxidants that help speed up metabolism.
And if you want to break your fast, then do so with a snack that is lower in carbs and has fiber, a little bit of fat and protein (almond butter on a celery stick is a great choice) so that your insulin levels don't spike too high and come right back down again. If you snack, don't beat yourself up, you can still be effective with small snacks that help you stay on track.
The most important thing about fasting is to stay hydrated and drink plenty of water, tea, coffee, and other non-calorie fluids so that you don't mistake thirst and hunger. You need to drink.
Our recommendation is that you follow the routine of two days of fasting a week, three at the most, alternating normal days with Intermittent Fasting days.
Enjoy the food you eat and appreciate your amazing body for working with you on the important job of being healthy, active and strong.
Intermittent Fasting: The Diet Craze That Breaks All The Rules
Intermittent fasting has been generating some serious buzz as it is gaining heaps of attention from celebrities and common folk a. This scientifically endorsed weight-loss method challenges our strongest beliefs about food and slimming down.
As far as we can remember, the word “fasting” has put nutritionists and diet experts en garde.
“Starvation mode” and “weight plateaus” are amongst the most common arguments in favor of grazing and eating frequent small meals.
Countless dieters who fail to see results are being told that by not eating enough, their metabolisms slow down, as their bodies are desperately holding onto the weight.
Many people will fast for 16 hours a day and only eat their meals within an eight-hour window. However, consider extending the window to 18 to 20 hours if your body will allow it to get even bigger benefits! #IntermittentFasting #fastingismyjam
— Catherine C Riddick (@RiddickCC) June 27, 2018
PREVIOUSLY: WORKING OUT IN A GROUP HELPS COMMITMENT TO A FITNESS PROGRAM
But according to intermittent fasting experts, that might be just a myth. Even though intermittent fasting doesn’t mean starvation, the method predicates that if you keep giving in to your small and frequent, albeit perfectly healthy cravings, you won’t see any results. In short, you have to let your body go hungry for a while.
So how does it work? By alternating between times of fasting and eating, you have a time-restricted “eating window” during the day, that doesn’t affect what you eat.
You can eat anything you want during those hours as long as you don’t binge on unhealthy foods (because that would defeat the purpose, right?). Then you spend a considerable amount of time fasting.
In certain dieting plans, you may even have to skip breakfast (cue gasps).
It's nearly 8 months since I first started intermittent fasting and what a revelation it's been. 14lb of weight lost (mostly body fat from what I can tell) and it's helping me keep type 2 #diabetes at bay. #IntermittentFasting
— Will Lee (@willswellbeing) June 28, 2018
The fasting process is what kickstarts the fat-burning mode in our bodies.
“It puts your body in starvation mode, so it becomes more resilient. So it decreases the aging process, decreases the disease process,” says Sharon Smalling, a dietician at Memorial Hermann hospital. Smalling recommends trying a less strict approach, meaning eating during a 12-hour period and then fasting for another 12 hours.
Honestly, it doesn’t sound terribly hard. It’s kind of what our ancestors did before snacks were invented, and when food was not so readily available. However, it means that once you’re in fasting mode, nothing is allowed in, not even healthy fruits or low-fat anything.
Intermittent fasting is a good alternative for people who are addicted to “healthy” snacks, but despite all their good efforts see no change on the scales. Being a serial snacker, I would love to give it a try. Of course, consult your doctor before jumping into any changes in diet!
Do you approve of this weight-loss method? Let us know what you think.
NEXT: MUA TO THE STARS ADVISES AGAINST SPENDING BIG BUCKS ON EYESHADOW PALETTES
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Intermittent fasting: The 16/8 diet explained by nutritionists
We've just about had enough of fad diets, but intermittent fasting is being raved about by celebrities and nutritional experts.
Everyone from Hugh Jackman to Chris Hemsworth is a fan, crediting their buff physique to the dieting method, which involves alternating between periods of eating and periods of fasting.
As well as helping with weight loss, intermittent fasting is also said to help improve cognitive functions and turn back the ageing clock.
But what makes intermittent fasting so different to traditional diet plans, and does it actually work?
Here are all of your questions about intermittent fasting, answered by nutritional experts:
What is intermittent fasting?
“Intermittent fasting is when you abstain from all caloric intake from foods and fluids for a set period of time,” says Ian Smith, a qualified nutritional therapist.
“Essentially, it's a cycle between periods of eating and fasting.”
Can you drink during intermittent fasting?
Coffee is allowed during fasting – but you'll need to ditch the milk and sugar (Emre Gencer/Unsplash)
Ian says it's still important you drink fluids whilst fasting.
“Choose non-calorific clear fluids, ideally water, herbal unsweetened tea and bone broth,” advises Ian.
“Tea and coffee is allowed, but should ideally be black. If you add milk, 1-2 tea spoons is okay, but no sweeteners or sugar, of course.
“Avoid alcohol, energy drinks and drinks that claim to be sugar free.”
Can you eat anything when fasting?
“When I implement an intermittent fasting programme with my clients, no food or calorific fluid is consumed during a fast period,” Ian explains.
“However, there are some models of intermittent fasting that will allow a certain amount of calories on a fast day which may be a stepping stone for someone before starting a complete fast.”
Isn't it unhealthy to skip breakfast?
It's actually a myth that it's unhealthy to skip breakfast – the problem is that those who typically skip breakfast have unhealthy lifestyles.
“Eating breakfast doesn't kick start our metabolism and skipping it won't make you overeat during the day,” says Ian.
“The first meal of the day is your breaking fast – hence 'breakfast' – so focus on keeping this meal healthy.”
What is the 16/8 diet?
Nutritional therapist Olga Hamilton says she uses the 16/8 method, which involves 16 hours of fasting followed by 8 hours of feeding.
“For example, I start my feeding window at 1pm with a large lunch and finish eating my dinner by 9pm at the latest,” she says.
Other methods of fasting include the 5/2 method (eating normally for 5 days of the week and restricting calorie intake for the remaining two) and the Eat-Stop-Eat method (fasting once or twice a week, aiming for a complete break from food for 24 hours at a time).
What are the health benefits of intermittent fasting?
According to experts Olga and Ian, evidence-based benefits of fasting include:
- Weight loss because you consume fewer calories.
- Slowing down of the ageing process.
- Can help people with type 2 diabetes improve their insulin sensitivity and even put the progression of the disease into remission.
- Increase blood levels of growth hormone by 5-fold, encouraging fat burning and muscle growth.
What happens to your body when you fast?
Fasting alters the way the body stores energy.
Ian explains: “When we eat, some of the energy we get from food is immediately available whilst some is stored for future use.
“Our insulin levels also increase and excess glucose is stored in the liver, but often the liver has no storage space so it is converted into fat.
“When we fast, this process is reversed. Insulin and blood levels fall, signalling to the body to burn stored energy.”
Does fasting affect your mental health?
Olga says that fasting has been shown to increase rates of neurogenesis in the brain, encouraging the growth and development of new brain cells and nerve tissues.
She added: “fasting also boosts production of BDNF protein that has been found to play a significant role in neuroplasticity, which in turn can make your brain more resilient to stress, boost memory and even improve mood.”
Who should do intermittent fasting? Is it just for losing weight?
Intermittent fasting isn't all about weight loss (rawpixel/Unsplash)
As well as being a weight loss tool, studies have shown that intermittent fasting can help those:
- Wanting to improve their blood sugar control, insulin sensitivity and resistance.
- Who want to lower their risk of type 2 diabetes.
- Who want to repair quicker and more efficiently after exercise.
- Wanting to reduce pain and inflammation.
- Wanting to give their body a break from all the processing it does.
Who should avoid intermittent fasting?
Our nutritionists advise that intermittent fasting should be avoided by the following:
- Pregnant women
- Breastfeeding women
- Children and teenagers
- Anyone on medication
- Anyone with a history of an eating disorder
- Anyone malnourished
Temporary side effects of fasting may include hunger as well as feeling physically and mentally weak.
Can you work out while fasting?
“Yes,” says Ian, “when fasting our body depletes stored sugar and our bodies learn to use fat for energy enabling us to continue to exercise.”
Will fasting cause muscle loss?
“No, our body does not burn protein for glucose,” says Ian.
“Fasting actually reserves muscle. Typically, we burn 75g of protein per day. When fasting, this is reduced to 15-20g.”
“Fasts involving one day off and one day on and intermittent fasts of up to 36-hours should be done indefinitely,” Ian suggests.
How long does it take for fasting to work?
Ian says it depends on what you eat and your physical activity on the days when you don't fast.
“Intermittent fasting is more effective when combined with a healthy diet and lifestyle, i.e. high-quality nutrient rich, low carbohydrate food consumption and some form of regular exercise or movement.”
“It is perhaps the fastest and the most effective way to achieve weight loss,” according to Olga. “I do it for clarity of mind, productivity, focus and optimal digestive function.”
Ian Smith is a qualified Nutritional Therapist specialising in Type 2 diabetes and natural alternatives to medication.
Olga Hamilton is a registered Nutritional Therapist consultant at Harley Street specialising in weight loss.
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