Intermittent Fasting

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The struggle of intermittent fasting is real—between intense hunger pangs, short eating windows, and struggling to get enough nutrients, fasting is no walk in the park.

But what if I told you there is an answer to all your fasting troubles?

The secret to long-lasting fasting success - the nutritionist-designed Intermittent Fasting Fuel Pack.

Say Goodbye to Fasting Troubles And Get Lasting Results

What Is Intermittent Fasting?

Intermittent fasting is the concept of not eating or drinking for an extended period of time. This is known as the “fasting period.”

The idea is that not eating for some time allows the body to burn extra fat by turning fat stores into energy. Not eating (a direct energy source for us) during your fasting window allows for heightened fat-burning by releasing ketones into your bloodstream [1].

There are many ways to approach intermittent fasting. Here are the most popular:

  • 12-Hour Fast - This is known as the beginner’s fast. That is because the bulk of fasting is done while sleeping. Most people will fast from 7 P.M. to 7 A.M. [2].
  • 16:8 Method - The 16:8 method is more advanced. It’s a 16-hour fasting period, leaving just an 8-hour window for meals. Most people will have their first meal at 12 P.M. and their last meal by 8 P.M. [2].
  • One Meal A Day (OMAD) - OMAD is a type of fasting that restricts calorie intake to one meal a day. This is an advanced method of fasting. Most people on the OMAD diet will opt to make dinner their meal of choice.
  • Alternate Day Fasting - This method can be done in many ways. Some people fast for 24 hours, avoiding all solid foods, while others limit their calorie intake to 500 calories daily. During eating periods, people are without limitation or calorie restriction. Days of fasting can alternate between 1 day of fasting followed by eating the next day [2].
  • Weekly Fast - This method is known as the “Eat-Stop-Eat Diet.” People typically fast for 1-2 whole days. During their fast, they are allowed calorie-free drinks, like coffee, herbal teas, and water [2]. On non-fasting days, they can eat as they wish.

Health Benefits of Intermittent Fasting

The concept of fasting for a healthier life is not a new idea. In fact, it dates back to ancient medicine in the 5th century BCE. Hippocrates, a Greek Physician and advocate for healing with whole foods, was also a huge fasting advocate [3]. And for good reason.

Intermittent fasting is a great weight loss tool. Cycling between periods of eating or eating within a smaller time frame reduces the likelihood that you will overeat. Fasting also enhances metabolic health by utilizing stored energy and improving insulin sensitivity, making it a great methodology for your weight loss goals.

Intermittent fasting has also been proven to reduce inflammation in the body. Giving your system a break from digesting allows for deep cellular repair. This is a process known as autophagy, which is when your body recycles old cells and repurposes them into new usable cells [4]. Autophagy is kickstarted when fasting.

Giving your body a break from digestion also allows mental clarity, higher energy levels, and improved sleep. When your body is not utilizing energy for digestion (which can be harsh, especially when you eat poor-quality foods), it can utilize energy to focus on other parts of your body that may need a little extra TLC [5].

Downside of Fasting

While there are many positives to fasting, there are also some downsides. Here are some of the most common Intermittent Fasting hurdles:

  1. Nutrient Deficiency - With a limited eating window, you risk not getting all the necessary nutrients your body needs, especially if the diet is not well-balanced during eating periods.
  2. Energy Levels - Some individuals may experience fatigue, irritability, or difficulty concentrating, especially during the initial phases of intermittent fasting as the body adjusts to less food. Food is energy.
  3. Digestive Discomfort - Some people may experience digestive issues, such as bloating or constipation, as the body adapts to constant changes in eating patterns.
  4. Intense Cravings - Restricted eating windows can sometimes intensify food cravings, making it difficult for some to resist temptation.
  5. Potential for Overeating - There's a risk of overeating from deprivation during long fasting times, which could be counterintuitive for weight loss goals.
  6. Social Challenges - Fasting can cause social challenges. Not eating can interfere with social gatherings or the overall social aspect of dining.
  7. Risk for Certain Groups - Pregnant or breastfeeding women, individuals with a history of eating disorders, or those with certain medical conditions may need to avoid or modify intermittent fasting under the guidance of a healthcare professional.
  8. Results Can Vary - Depending on gender, results can vary. Women’s and men’s bodies are different. They have different needs depending on different times of the month. Fasting can potentially cause hormonal damage to women, as a woman’s body is cyclical and requires nutrients depending on ovulation or menstrual phases.

Fast Like a Pro

Don’t let these difficulties discourage you. You can succeed at intermittent fasting with proper expert knowledge and some tricks. Here’s how to do fasting right:

  • Diet - Dietary habits are the foundation of any healthy lifestyle. If your diet plan is to eat processed foods during eating times, don’t bother fasting. This is not healthy. And it’s not sustainable long-term. You should eat a balanced diet of whole foods, like plenty of raw fruit, steamed vegetables, healthy carbohydrates, lean protein, beans, and legumes. Nourishment is key here, especially since there will be long periods of time or days when you won’t be eating. Make the times where you eat count.

Nutritionist Tip: Always meal prep sliced veggies, pre-washed fruit, or steamed sweet potatoes so you have food ready to munch on. This helps you stay on track for shorter windows and ensures you’re getting real food nourishment.

  • Hydration - Although you can still have water while you fast, it’s important to be mindful of hydration. Most people are dehydrated, and this can amplify any intermittent fasting side effects, like headaches, low energy, and fatigue. Be sure to drink plenty of water and caffeine-free herbal teas.
  • Delay Hunger - It’s possible to delay your hunger with our fasting-approved Hunger Delay drink. This recipe was specifically formulated to have zero calories, sugars, and carbohydrates, making it cleanse-compliant. You can have this drink to push your fast off a little longer. It has natural appetite suppressants, like chamomile, ginger, and lemon. Say goodbye to loading up black coffee and to those caffeine jitters.
  • Crush Cravings - Take a shot of our Craving Crusher to virtually eliminate any intense hunger pangs that come with fasting. You typically crave foods when you are deficient in nutrients. This tasty little shot is packed with nutrients to help eliminate unhealthy cravings. Chlorophyll is the secret ingredient that floods our system with concentrated greens to shed those cravings and experience successful fasting. And don’t worry, this shot doesn’t taste “green” at all.
  • Digestion - Ease any digestive distress that comes with fasting. Drink a Skinny Boost™ before your largest meal of the day to help with digestion and get rid of uncomfortable bloating. This shot is packed with Bromelain, a naturally occurring digestive enzyme found in pineapple known to boost metabolism so that you can easily lose weight.
  • Get In Enough Protein - No need to worry about the mess of a blender with the Vanilla Protein Meal Replacement Shake. Drink up this delicious protein-packed smoothie made with 16g of real protein from nature—nothing synthetic ever. When you nourish your body during eating times, you will feel satiated during fasting times. It’s a no-brainer for intermittent fasting.

Fast Like a Pro With The Intermittent Fasting Fuel Pack

Healthy Ideas For a Seven-Day Intermittent Fasting Meal Plan

When fasting, it’s important to properly nourish when you can eat. It’s not a “free ticket” to overstuff yourself or eat processed junk.

As a holistic nutritionist for 20 years, I can confidently tell you that overstuffing during eating periods and choosing low-quality foods will negatively impact your weight loss goals.

Here is an intermittent fasting 7-day meal plan that can be tweaked as needed for any intermittent fasting schedule:

Breakfast

  • Fasting-Approved Drink - Start your day with the Hunger Delay drink. Enjoy hot or cold. Followed by black coffee, if you wish.
  • Fast Break - Break your fast with the Craving Crusher™.
  • Breakfast - A big bowl of fruits in season, like sliced apples, bananas, and berries. You can also make a quick, delicious smoothie with nutrients and healthy calories.
Simple Berry Smoothie Recipe

Ingredients

  • 1/4 cup spinach
  • 1/2 cup fresh strawberries (any berry of choice works here)
  • 2 frozen bananas
  • 1/2 cup unsweetened clean nut milk or coconut milk of choice (Malk, Elmhurst,  or Three Trees are great brands)
  • Raw Honey or pure maple syrup to sweeten

Directions

  1. Combine all ingredients in a blender, adding more “milk” if needed.
  2. Blend until smooth and enjoy!

Nutritionist tip: Feel free to snack on more fruit and vegetables in between if you get hungry.

Lunch

Enjoy a salad or soup of your choice. Here is a go-to recipe that is easy to prep if need be and full of fresh vegetables to get in those nutrients.

Balsamic String Bean Salad

Ingredients

  • 1 bag of frozen string beans
  • 1 beefsteak tomato cut small
  • 1/2 red onion diced (optional)
  • 5 red potatoes boiled until soft and skinned
  • Salt to taste
  • Pepper to taste
  • Oregano to taste (optional)
  • Balsamic vinaigrette (1/4 cup balsamic vinegar, 3 TB Dijon mustard, 2 TB nutritional yeast, 1 TB honey, Himalayan salt to taste, cracked black pepper to taste, & 1 TB water)

Directions

  1. Steam string beans until soft.
  2. While that steams, prepare the balsamic vinaigrette in a small bowl and set aside.
  3. Cut potatoes into cubes and set aside.
  4. Combine all ingredients in a large bowl. Mix well and enjoy.

Dinner

  • Skinny Boost Shot™ - Take your skinny boost shot 10 minutes before your largest meal to help with digestion and bloating. This should typically be dinner.
  • Dinner should be your largest meal of the day. Have a clean protein, like pastured ground turkey meatballs or some lentil soup with brown rice if you're plant-based. Load up on healthy whole grains, like quinoa or rice. This is the time to have healthy fats, like avocado or hummus.
  • Dessert - This is not a typo... Yes, you read that right. Enjoy the tasty Vanilla Protein shake if you need to get in some extra calories. Each smoothie has 16g of protein. The extra calories, fat, and protein will keep you fuller for longer, so you won’t be as hungry during your fasting window. Plus, who doesn’t love a little sweet treat after dinner?

Extra Tips And Tricks

  • Having fats at the end of your day helps with digestion and weight loss. This is known as eating light to heavy. “Light” means you have your raw fruits and veggies during the first half of your day, and “heavy” means your fats are saved for the end of the day.
  • Your plate should consist of 50% healthy carbohydrates and 50% vegetables. If eating meat, adjust your plate to 50% vegetables, 25% healthy carbs, and 25% animal protein. An example would be - a chickpea stir-fry with steamed veggies and rice or a chicken, quinoa, and steamed broccoli bowl. Don’t worry about being “ low-carb” here; you’re already fasting. Plus, our bodies need carbs for energy.
  • Never heat any oil, even the healthy ones, like olive oil. Use them as a salad dressing base instead. Heated oils can hinder weight loss goals and cause cellular damage.

Elevate Your Fasting Experience

Many people try intermittent fasting, only to throw in the towel early. Not only is it challenging, but sometimes results can vary from person to person.

As a holistic nutritionist specializing in weight loss, I have curated this pack with the challenges of fasting at the forefront of my mind.

Each recipe was developed to support you on your intermittent fasting journey and tackle the challenges that come with it.

You can succeed at intermittent fasting and lose weight with this weekly system. No matter what type of fasting you find yourself doing, you can ease the burdens with these tasty, easy juices and smoothies.

Here’s how the system works: 

  1. Drink one Craving Crusher™ daily to break your fast. You can start eating after this green juice shot. This little guy floods your body with BIG nutrients. Eat plenty of fruit and vegetables throughout your day.
  2. Drink one Skinny Boost™ before your largest meal (typically dinner time) to prep your stomach for easy digestion.
  3. If you choose the Higher Protein fasting pack, you’ll have the high-protein Vanilla Protein shake post-dinner. This delicious smoothie will flood your system with extra calories, fat, and protein to keep you fuller, so you’ll be more likely to stay loyal to that fasting schedule. It can also be used as a meal replacement anytime during your eating window if you don’t have the time to prep a meal.
  4. The Hunger Delay™ was designed to be fast-compliant. It’s one of the very few drinks, besides water and coffee, that will not spike glucose levels and is okay to have while fasting. It has 0 calories, 0 grams of sugar, and 0 carbohydrates. Enjoy this appetite-suppressing drink, hot or cold.

* Plus, you‘ll also get clean-eating guidelines, weight-loss recipes, healthy swaps, and an eating-out guide I designed to educate you and help you fully nourish your body to maximize your fasting experience.

Elevate Your Intermittent Fasting Experience with The Fasting Fuel Pack

  1.  Intermittent Fasting: How It Works, and Is It Right For You?
  2. Six Ways To Do Intermittent Fasting
  3. The Effect of Fasting on Human Metabolism and Psychological Health
  4. Autophagy
  5. Lift-Up Your Eating Energy With Intermittent Fasting

 


Bio image of article author Lisa Testa, M.S.

With over two decades of expertise in the field of Health & Wellness, Lisa Testa, M.S. is an experienced nutritionist who has dedicated her career to empowering hundreds of clients on their journeys to weight loss and natural healing through the transformative power of raw food nutrition.

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