Intermittent Fasting 101 (Including structured eating plan & meal plans) Intermittent fasting or IF for short, simply put is when you allow your body to fast (not consume or eat) any caloric food sources for a period of time, followed by another period of time where you normally consume food. For example, in a 24 hour day an individual might fast or not eat for 16 hours and eat for 8 hours, then repeat this process each day. During the fasting period it is acceptable (even better, it is ESSENTIAL!) to consume water and non-caloric fluids such as black coffee. Why is it beneficial? IF has been proven to have many great benefits, not only physically but mentally as well. Over the centuries of its use among various cultures it has proven its effectiveness and through many scientific trials and studies these benefits have been proven time and time again. The great benefits of IF include: • • • • • • • • • • • Improved cognition Improved insulin sensitivity Improved/increased energy levels Improved hormonal balance Less bloating Improved diet adherence Allowing lifestyle to not be affected Larger/more satisfying meal portions Reduced stress/inflammation Improved digestion and waste removal from the body Increased life span All of which can directly benefit your fitness goals, as well as improve your everyday life!! Which is why I use IF every day and so should you! STEP ONE: Decide your fasting/eating time windows For example: I eat from 1PM to 9PM and I fast from 9PM until the following day at 1PM (this is a 16 hour fast and an 8 hour eating window) – some days I choose to change my time or extend my fast because I have a big meal at a restaurant planned and that’s OKAY! Remember, don’t stress over small things that won’t change your result. STEP TWO: DO IT! GET STARTED! Here are some examples of a typical day: • • • • • • • 7am – wake up – drink 500ml water 9am – Medium/Large Black coffee 11am – 500ml water 1pm – Meal 1 – 800 calories 4pm – workout 6pm – Meal 2 – 1200 calories 830pm – Meal 3 – 500 calories When you are first getting started if you find it difficult to not eat for a long time, when you get hunger you feel you have to take care of, eat something low calorie like an apple. Then as the days go on, eventually your body will adjust to your eating schedule and you can eliminate the apple and be able to fast for the allotted time. The apple serves as a “bridge” or “tool” to help build the process. Example of a typical day with a planned meal out with friends (note your macros/calorie goal is not affected by your choice): • • • • • 7am – wake up – drink 500ml water 9am – Medium/Large Black coffee 11am – 500ml water 1pm – small snack – 250-500 calories 4pm – workout • 6pm – meal out at restaurant – 1000-2000 calories • Begin fasting period again Example of typical day consuming alcohol (note the structure is similar to a day where you would eat out with friends at a restaurant): • • • • • • • 7am – wake up – drink 500ml water 9am – Medium/Large Black coffee 11am – 500ml water 1pm – small snack – 250-500 calories 4pm – workout 6pm – Small snack – 250-500 calories 8pm-12pm – drinking - 500-1000 calories(choose the BEST options from section FIVE) • 2am – “Drunken meal” – 1000-1500 calories (adjust fasting time for the next day) NOTE: You may go over in your calories but it’s controlled and won’t impact you over the long run. Not only does IF make lifestyle possible but it allows for flexibility in any situation! “What about muscle loss? Is it true I will burn muscle for fuel if I don’t eat?” Absolutely NOT! Our bodies are built to survive. We have a series of safety mechanisms internally built in that we use every day of our lives to deal with stress and extrinsic factors, all of which are designed for our survival. If it were true that we lose muscle, humans would need to eat so frequently that we surely would have been extinct many years ago, as the modern day human is the only time when food was truly at our disposal on every corner of the world! To put things in perspective, our muscles and liver are filled with glycogen (energy sources) we use for our daily functions, including exercise and brain/cognitive function. It has been proven that if we fast or NOT EAT for 72 hrs we may only have used up to 50% of our glycogen stored in our livers as energy, therefore do you think if you don’t eat for 2 hrs or a whole day even, you will all of sudden start breaking down muscle and turning into a pile of jelly?? NOT A CHANCE! Don’t stress over small things such as this, focus on the goal at hand. Once you spend your time worrying and calculating every last detail, you will have created so many factors that need control that YOU WON’T BE ABLE TO CONTROL ANYTHING! Keep it simple! Play SMART! KEY POINTS • All principles of IF apply here; listed are the meals with approximate times of the day they should be consumed. The times may adjust depending on which fasting window you choose. • Keep in mind you can always modify your eating schedule if your day changes, be flexible when required. (See examples above) Meal Plan Options Following Intermittent Fasting (IF) Time Day 1 FASTING PERIOD From the time you wake until your first meal Meal 1: Approx. 12pm-2pm • • • • • • • Meal 2: Snack Approx. 2pm-4pm • • • Meal 3: Approx. 4pm-6pm • • • Meal 4: Approx. 6pm-9pm • • • Day 2 Day 3 Water Black coffee As much as you want 2 whole eggs 6 egg whites 80g oatmeal (dry measure) 15g PB added to oatmeal 200g strawberries Protein bar of choice (200-300 calories) 1 apple • • • Water Black coffee As much as you want • • • • • • 1 cup flavored Greek yogurt 140g Blueberries 1 scoop protein powder (mix into yogurt & add berries on top) • • • • • • Skipped for planning night out 200g chicken 1 cup green veggies 1 cup rice (cooked measure) • • • 1 apple 1 cup low fat cottage cheese 2 scoops of protein powder 1 medium banana ICE (Blend as a shake) • • • • 4 pieces whole wheat bread 2 slices fat free singles cheese 200g turkey or ham deli meat Mustard, lettuce, tomato, pickles as desired (make 2 sandwiches) 200g extra lean beef or ground turkey 200g asparagus/broccoli/green beans 30ml salsa 1 cup lettuce/mixed greens for salad (mix all together) 1 cup liquid egg whites Mixed veggies 1 whole egg 30g low fat cheese • Meal out with friends, drinks included. 1000-2000 calories • • • • Water Black coffee As much as you want 2 scoops of Protein powder as a shake BEGIN FASTING PERIOD AGAIN INTO THE FOLLOWING DAY Day 3 doesn’t mean you HAVE TO EAT OUT on this day. It is designed to show you what eating structure is on this type of day. You may rotate between days 1-2 or adjust calories by using SECTION THREE guidelines Time Day 1 Day 2 Day 3 Water Water Water FASTING PERIOD Black coffee Black coffee Black coffee From the time you As much as you want As much as you want As much as you wake until your want first meal • 2 whole eggs • 1 cup flavored Greek yogurt • 1.5 scoops of Meal 1: • 6 egg whites • 140g Blueberries Protein powder Approx. 12pm(add berries on top) • 40g oatmeal (dry as a shake 2pm Meal 2: Snack Approx. 2pm-4pm measure) • 15g PB added to oatmeal 100g strawberries • Protein bar of choice (200-300 calories) • • • • • 100g chicken Meal 3: Approx. 4pm-6pm • 1 cup green • • • veggies • 3/4 cup rice (cooked measure) • • • 1 scoop of Meal 4: protein powder Approx. 6pm-9pm • • • 1 medium banana • • ICE • (Blend as a shake) 2 pieces whole wheat bread 1 slices fat free singles cheese 100g turkey or ham deli meat Mustard, lettuce, tomato, pickles as desired (make sandwich) 1 apple 100g extra lean beef or ground turkey 100g asparagus /broccoli/green beans 30ml salsa 1 cup lettuce/mixed greens for salad (mix all together) 1 cup liquid egg whites Mixed veggies 1 whole egg 30g low fat cheese • Skipped for planning night out • • 1 apple 1 cup low fat cottage cheese • Meal out with friends, drinks included. • 500-1500 calories BEGIN FASTING PERIOD AGAIN INTO THE FOLLOWING DAY Day 3 doesn’t mean you HAVE TO EAT OUT on this day. It is designed to show you what eating structure is on this type of day. You may rotate between days 1-2 or adjust calories by using SECTION THREE guidelines Closing Message: DON’T CHEAT YOURSELF! Dieting can be difficult at times. It can take weeks to see the changes you want to start happening. (That’s why by following this guide you can make fitness a lifestyle! And not a quick diet fix!) I’ll tell you from my own experience, unless you are already very experience with this whole fitness game (which you likely aren’t if you are reading this) THAT RESULTS TAKE TIME! Real results! None of this lose 2lbs from some cleanse BS then to gain it all back once you eat a solid meal. Like any diet, this is the same. You MUST stick to it to get true results. Most people work hard for 5-6 days then get discouraged; then they eat bad food, drink alcohol, skip a workout, feel shitty about their decision and that’s the end of their fitness goal. DON’T be that person! If you make a mistake, just get back on track! If it’s a cheat meal you’re after, intermittent fasting allows this to work in your life... THAT BEING SAID, it’s not excuse to choose eating out day after day or to eat badly on your first week!!! That’s simply an excuse and it won’t get you anywhere. BE HONEST WITH YOURSELF! The person beside you doesn’t give a shit if you reach your goal, YOU GIVE A SHIT! So respect yourself and stick to it! At the end of the day, if you change your ways and have a fit life, then you’ll be able to enjoy everything you’ve always loved and still be fit, think about that as your goal!; Not some “I made it to day 7.. oh, I’m so great for making it a week, let’s celebrate!” Stop that menial self-reward system and make a real change for the better.
