top of page

Intermittent Fasting

​

Intermittent fasting: eating during a limited amount of time and fasting (not eating) for certain periods of time (16-40 hours).

There are 3 main types of Intermittent Fasting: alternate day fasting, whole-day fasting, & time-restricted feeding.

  • Alternate day fasting: Is the most popular & flexible approach where certain days allow for eating & others are for fasting.  The fasting days allow for a meal that is only 25% of your daily caloric needs, which is based off your height, weight, age, fat-lean body composition and sex. 

  • Whole-day fasting: 1-2 days a week of complete fasting for at least 24 hours. 

  • Time-restricted feeding: Eating 1 big meal during a small window of time (usually about 4 hours) & fasting for the remainder of the 24 hour period. 

There is evidence that this feeding structure

  • Reduces overall body weight

  • Reduces the risks of cardiovascular disease by improving blood lipids- lowering triglycerides (fat) and LDL (bad) cholesterol

  • Decreases insulin sensitivity

  • Helps to balance hormones such as leptin, which inhibits hunger and signals satiety, controlling our appetites 

  • Improves metabolism

  • Promotes a healthy gut micro-biome 

  • Reduction of inflammation

How can you make this a lifestyle?

  • Invite friends to join you in this change

  • Follow/connect with others that fast

  • Create a plan to stay on track and to stay motivated ( journaling, setting reminders, or posting on social media to hold yourself accountable)

  • Pick up a new hobby to distract you from eating- most of our snacking is a result of boredom

  • Stay hydrated! Nearly 2/3rds of our bodies are composed of water- it’s the basis of life

  • Remember why you are doing this: you will be creating a better version of yourself!!

bottom of page