The document discusses different methods of intermittent fasting, including the benefits and potential downsides. It describes four popular intermittent fasting methods: the 16:8 method which involves fasting for 16 hours and an 8 hour eating window; the 5:2 method where one eats normally for 5 days and restricts calories to 600 or less for 2 days; Eat Stop Eat which involves extended fasting periods; and alternate day fasting where one fasts every other day. The document stresses that intermittent fasting methods may cause initial mood swings or increased cortisol until the body adapts.

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