6 Simple Intermittent Fasting Tips

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Are you looking for the BEST intermittent fasting tips? You are in the right place! First, let’s start with the benefits of intermittent fasting.

Intermittent Fasting Benefits

Burn through fat - As you fast, your body will adapt to fat burning, instead of just burning sugar.

Activate longevity genes - Calorie restriction is the best way to activate longevity genes that promote a longer lifespan.

Help heal your gut - Studies show that the gut microbiome improves during fasting times.

Reduce inflammation - Intermittent fasting has been shown to reduce oxidative stress on your cells that leads to inflammation.

Helps balance hormones - Intermittent fasting is associated with better insulin response and insulin sensitivity. This means you can regulate your blood sugar better (this will also be related to fat loss!).

6 Tips to get the best intermittent fasting benefits:

Decide on your fasting window - I recommend starting with a 16:8 fast. This means that you are fasting for 16 hours and eating within an 8 hour window. If you are nervous about starting or 16:8 seems too much, just start by pushing your breakfast back an hour, then in a few days, push it another hour!

You can begin with a 12 hour fast and move your way up to a 16 hour fasting window. Once you are comfortable with a 16:8, you can increase your fasting window to get more benefits from fasting!

Once you are comfortable with a 16:8 fast, you can try to increase to a 18:6 or onto a 20:4 fast. You can adjust your fasting schedule to see how you feel. I personally do a 20:4 fast during the week and then give myself some wiggle room on the weekends with a 16:8 fast.

Prep a few days before you start - Is your diet full of processed foods right now? If so, I suggest taking a few days prior to your first fast to bring in real food to your diet. This will make it a bit easier on your body to utilize fat energy. Be sure to get in veggies, healthy fats, protein, and fruits. You want to cut out refined sugars and unhealthy fats from processed foods!

Focus on hydration - Make sure you are staying hydrated during your fast! Drink half of your body weight in ounces of water. There is a lot of information out there on the internet about what you can drink during intermittent fasting. I encourage my patients to stick with ONLY water during a fast. If you aren’t doing blood tests, it is really hard to tell if other liquids, like coffee, are breaking your fast. Some people can handle black coffee, others like myself, cannot!

Add in electrolytes - Add a pinch of therapeutic pink himalayan salt to help get in electrolytes, especially if you are experiencing symptoms like headaches. You need electrolytes to be able to absorb all that water that you are drinking!

Breaking your fast - Break your fast with a small meal, but DO NOT mix carbs and fats when you break a fast.

Carbs will cause an increase in insulin for your body to use sugar as fuel. If you combine this with fats, you will cause these fats to be stored rather than used. So, mix either (Protein + Fat) OR (Protein + Carb) to break your fast.

Use an app - An app like Zero to help track your progress! It’s nice to have a countdown timer to show you when you can break your fast.

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