Intermittent Fasting

I love intermittent fasting (IF). So much so, that it is one of the core principles of the Gut Fuel Diet. There are many ways to do intermittent fasting, and I prefer certain approaches over others. In general, for most people I prefer a “gentle” fasting of 12 hours per day for digestive health. Fasting period allow for the activation of the migrating motor complex (MMC), which is necessary for optimal digestion. For weight loss, longer fasting periods of 14-16 can be highly effective. I consider IF the single most impactful tool in my personal weight loss.

However, fasting is not for everyone. If you have any pre-existing medical conditions (particularly diabetes and thyroid issues) you should speak to your physical before starting IF. Intermittent fasting also isn’t appropriate for children, or during pregnancy and breastfeeding. I do not recommend IF for anyone with a history of disordered eating.

When doing IF you need to be focused on eating nutrient-dense foods and limiting highly processed and refined foods.

With IF you need to be particularly mindful of maintaining stable blood sugars. It is very important to balance your meals with protein, high fiber and healthy fats in order to keep stable blood sugar levels during fasting periods. Consuming a lot of simple sugars and refined carbohydrates will lead to erratic blood sugar levels, irritability, headaches and hunger during fasting.

As always, focus on whole food ingredients. Meals should be prepared at home most often. Limit processed foods and refined carbohydrates. Ensure you are getting plenty of fiber (fruits, veggies, whole grains), healthy fats (avocados, olive oil, nuts and seeds) and protein (beans and legumes, eggs, meat, dairy). Aim for meals to follow the “healthy plate method”.

If your current diet is very high in simple sugars and refined carbohydrates or lacking fiber, I would recommend spending several weeks implementing the healthy plate method, reducing sugars and increasing fruits and vegetables prior to starting any type of IF.

When you first start fasting, aim for a 12-hour, gentler fasting schedule. This will allow your body to adjust and limit feelings of hunger, irritability or obsessing about food during fasting. Once you have adapted to 12 hours consider pushing to a 14-hour fast. If you experience any headaches, sluggishness, irritability or extreme hunger, then a 12-hour fast might be right for you. If you are feeling energized, experiencing improved digestion and limited hunger during fasts and if weight loss is a goal for you, you can progress to a 16-hour fasting period. I do not recommend fasting for any longer than 16-hours per day. From personal experience, feeling hungry during fasting may occur initially, however, after the first 1-2 weeks I rarely if ever feel hungry during fasting. If I feel particularly hungry, I will break my fast as this is a sign that I may not have eaten adequate amounts during my previous eating period. Additionally, if I do particularly strenuous exercise above my typical routine, I may break my fast or reduce fasting hours. Ultimately, listen to your body! IF may work wonderfully for some and not so much for others.

When breaking your fast, it is particularly important that your first meal be high in protein, fiber and healthy fats and limited in sugar and refined carbohydrates. This will keep blood sugars stable when reintroducing food following a fasting period. It is also important not to overeat at this time and instead gradually introduce food. My break-the-fast chia pudding or everyday smoothie are great options for this time, or a slice of sprouted toast with avocado and hemp hearts or nut butter and berries.

Lastly, ensure the hours you set for fasting work best for your schedule. I choose to fast from 6pm until 10am most days, as we eat dinner with my son around 5:30pm. However, some days due to scheduling we eat dinner later and I either adjust my fasting hours or reduce my fasting period to 14-15 hours. Choose whatever fasting period works with your life!

I also choose to follow a 16:8 fasting schedule from Sunday to Thursday, but often only follow a 12-14 hour fasting schedule on the weekends. This again reduces feelings of restriction and deprivation and has still allowed me to feel great and meet my personal goals.

As you can see, I am still eating a “normal” amount of food, just condensed into an 8-hour period. This allows me to prevent feelings of hunger during my fasting period and ensure I am meeting all of my nutrient requirements. I also don’t feel deprived, since I am not restricting the amount of food I’m eating. In fact, I often feel like I am eating more food while fasting since I am eating nearly every 2 hours during my eating periods.