The in's and out's of Intermittent fasting

1. The in’s and out’s around intermittent fasting

2.  “Fasting” is a period of time where no food is consumed – “Intermittent” Implies
infrequency meaning that it shouldn’t be done frequently.
 Important to remember that fasting is a stress – stress isn’t inherently bad or good.
 There isn’t usually a food prescription during a period of non-fasting nor is there a
specific calorie prescription during the period of non-fasting.
 Though whole foods and following the prescribed calories will yeild better results.

3.  Improved appetite control
 Improved blood sugar control
 Improved fat burning potential
 Improved health markers
 Blood pressure, Blood lipids and
reduced inflammation
 Potential mood swings until adapted
 Increased cortisol levels until adapted
 Decrease in work or sports
performance

4.  There are a few different strategies with varying time domains
 There is no one size fits all.
 We will focus on 4 methods (There are more but these are the most popular)
 The 16:8 Method
 The 5:2 Method
 Eat Stop Eat
 Alternate Day Fasting

5.  This method involves increasing the fasting method from a usual 12 hours to 16
hours.
 Essentially finishing your last meal at 8pm and then eating your next meal at 12pm the
next day.
 Your feeding window is now 8 hours.
 You can consume water, coffee and any other non-caloric beverage during the fasting
period.
 This can be done every day
 Eating whole foods during this time is recommended in order to prevent excess insulin
spike and to control the number of calories consumed.

6.  This method involves eating normally for 5 days and having 2 days of restricted
calories
 Essentially you will consume normally for 5 days (They can be any 5 days) and 2 days you
consume a very restricted amount of calories – 600 calories maximum for example.
 In a 7 day cycle your week may look like this:
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Normal Fasted Normal Normal Fasted Normal Normal