There’s been a lot of buzz around our last blog about the new trend of fasting. Many people have messaged and asked me how they can try this, so I’m going to break down the basic steps of how you can begin to incorporate fasting into your everyday routine. It’s actually quite easy to implement and just takes a little bit of planning. The best part is it won’t cost you a thing.
#1 Stop Eating and Drinking 3-4 hours before bed
No surprise here! Fasting begins by simply eliminating food and any sweetened beverages. Water and decaffeinated tea are allowed but nothing with stevia, monk fruit or artificial sweeteners.
Intermittent fasting is alternating a time of eating and fasting. When you follow a time-restricted fast, you’re choosing specific windows of time for eating and fasting. We already talked in length in our last blog about the Why’s…. It’s great for losing weight, leveling out the bodies hormones and glucose levels, and lowers bad cholesterol, etc. Added bonus, it’s thought to slow down the aging process!
In this blog, I’m going to focus on the more generic Time-Restricted method of fasting, which follows a specific time frame for your intake of food and fasting. Like a 16/8 or 18/6 fast within a 24-hour period. A 16/8 Fast refers to the 16 hours in which you will fast. The second number is the 8-hour window in which you can eat. If you complete your last meal at 6 p.m., you will have nothing else to eat the reminder of your evening and before bed.
#2 Extend Your First Meal of The Day Past Breakfast
If you’ve had your last meal, let’s say at 6 p.m. the night before, when you awake at 6 a.m. the next morning, you’ve hit already hit the 12- hour mark. Upon waking, you wait another 3-4 hours before eating if you were following the 16/8 and then have a meal around 10 a.m. Add two more hours if you’re following the 18/6.
#3 Hydrate With A Variety of Liquids
Black coffee, tea, water, or bone broth will keep you full enough that you’ll be distracted from eating. If necessary, 1 TSP of heavy whipping cream is permitted.
Otherwise, your morning routine should be business as usual the next day. You’re just skipping the first normal meal time. Hit the gym, go to work, get the kids to school, etc.
Some of my clients are hesitant to workout if they haven’t eaten. It’s actually not necessary for you to have food before a workout and I often hear feedback from clients that they feel stronger with better stamina and energy when working out while fasting.
It’s totally normal to feel a little off initially, as your body adjusts to your new schedule. If you feel tired, cold or are experiencing brain fog, take 1 tsp of Redmond’s real salt in water or broth You may just need some electrolytes that the salt and broth can quickly remedy.
#4 Plan Balanced Meals
For your first meal after a fasting period, I always recommend a balanced meal of moderate protein and healthy fats. No low fat meals or excess starchy veggies.
Your body is burning fat at a higher rate and much more efficiently while your sleeping during a fasting time, so it’s best to replenish it with nourishing good fats like nuts, avocados, etc. Eating a dinner higher in fat makes it much easier to fast the following day. It satiates the body. Just limit the starchy carbs and grains if you do this.
Add some extra boost to your smoothie with some greens like our RADO Nutriton Antioxidant Superfoods. It’s chock full of all those essential enzymes, probiotics and antioxidants our body needs.
#5 Eat Meals To Satiety
Well isn’t this nice to hear. You can eat to you are full. That said, you might be surprised how quickly you are filled up. Balance your meal intake with lots of water and fluids so that you’re equally hydrated and nourished.
#6 No Snacking And Grazing
Remember, this is all how you look at it. It’s just as much about the mental challenge as it is the physical. I highly recommend to clients that if they suspect you are insulin resistant or have excess body fat to shed, then no snacking between meals or grazing in your 8-hour eating window. This is not an attempt at starving yourself. You are simply controlling your intake of food. It’s like your giving your body an agenda for the day where it can optimally function and this allows your body to do its job more efficiently.
If you feel those hunger hormones kick in and that’s okay. But it is a response triggered by the hormone ghrelin which can be stabilized through fasting, and not through dieting. Reach for that tea or water or take a walk. The hunger will pass.
#7 Start With A Plan And 2 Key Supplements
Don’t overthink it, but a simple plan will help you get your head around the mental preparation for fasting. Start by simply picking a day and time when you want to begin.
Do plan on taking supplements like magnesium and a complete multi-vitamin to help support you through your fast. These are foundational supplements that will help the body as it’s adjusting to your new eating and resting schedule.
Do Stock up on some teas, your favorite coffees (no creamer or milk) and a good bone broth. Get out your favorite water bottle. Stay hydrated and keep yourself moving.
#8 Fast For Better Health
Fasting is a powerful tool for revving insulin sensitivity and weight loss, as well as for improving digestion, decreasing the stress hormone cortisol and for controlling belly fat.
I suggest starting with 1-2 days a week of intermittent fasting and see how you feel. If you want to rev up insulin sensitivity or weight loss, then I suggest considering a 36-hour fast 1-3 days a week. Some clients feel so good and like the results so they follow this plan daily.
I personally have tried a variety of time-restricted fasts including a 24, 36 and 48 -hour fasting period. I found it much easier as I stayed busy in my daily routine and stayed hydrated.
Check With Your Doctor Before Fasting
I always tell clients to check with their doctor first, especially if they take any medications or have any medical conditions. Time-restricted eating is not a new fad and most doctors agree that some form of this is a good idea.
RADO Nutrition work with you to customize supplements and a nutritional plan to get you on a path to feeling good and improving your health. Contact us at RADO Nutrition for more information on how we can help you be your best self.