Intermittent Fasting for Weight Loss and Wellness | Food Can Wait

Intermittent Fasting for
Weight-Loss and Wellness
Scheduled Eating as a Healthy, Sustainable and
Free Solution

© 2015 FoodCanWait.com
About Me
Disclaimer
• I am not a health professional or nutrition
expert.
• I am not offering medical advise.
• You should consult your doctor (I did).

About Me
Expertise:
I’ve been there…
• Struggled with weight
most of my adult life
• Was an overeater and
emotional eater
• Loved (and still really
like) carbs

About Me
Expertise:
… I’ve done that.
• Tried traditional
dieting and exercise
• Could never maintain
any diet/exercise plan
• Tried several natural
appetite suppressants

About Me
Expertise (Cont.):
I’m still “there”…
I began practicing daily
intermittent fasting on
July 1, 2014 at 237 lbs.
and a BMI of 39. I’ve
lost 67 lbs. to date.
Still working toward my
goal of being with a
“normal” weight range.
Before During

About Me
• Adopted intermittent fasting as a permanent
lifestyle change
• Passionate about spreading the word about
intermittent fasting
• Started FoodCanWait.com (formerly
thedailyfastingblog.com)
in September of 2014
• Nothing to sell you and
no paid endorsements
to promote

What is Intermittent Fasting?

Intermittent fasting (IF) is a term used to
describe various eating patterns that cycle
between scheduled periods of eating and not
eating (fasting).
Intermittent fasting is one form of caloric
restriction (CR) - a dietary regimen that is
based on low (or lower than previous) caloric
intake.

Intermittent Fasting = “Scheduled Eating”
With intermittent fasting, the focus is on when
and how often you eat (meal frequency), not
on what you eat.

You are already fasting every single day!
When we’re asleep, we’re fasting.

WhatIntermittentFastingisNot
• Not a diet (in the traditional sense). No
calorie-counting and no forbidden foods)
• Not “starvation”
• Not a quick fix
• Not right for everyone - nothing is
• Not without side-effects
• Not a fad

I fast for greater physical and mental efficiency.
~Plato
To lengthen thy life, lessen thy meals.
~Benjamin Franklin
The best of all medicines are rest and fasting.
~Benjamin Franklin
Fasting is the greatest remedy, the physician within.
~Paracelsus

There are three intermittent fasting protocols:
• Daily Fasting: Eating only within certain
hours of the day, everyday
• Alternate-Day Fasting (ADF): Fasting for
a few times per week, on non-consecutive
days, and eating “normally” on the other
days
• Random: Fasting every now and then (e.g.,
once per month, or once a year)

The Science of IF

QuestionstoExplore
What happens when we fast?
How can fasting help us lose
weight?
The Science of IF

How do we gain weight?
How does the food we eat
become body Fat?
QuestionstoExplore
The Science of IF

• Breakfast is the most important meal of
the day.
• You should eat several small meals a day
to rev up metabolism.
• Skipping meals is counterproductive to
weight-loss.
• IF is dangerous and/or ineffective,
especially for women, the
elderly, etc.
CommonBeliefs: NutritionFactorFiction?
The Science of IF

How does the
food we eat
become body fat?
QuestionstoExplore
The Science of IF

In order to
understand how
intermittent fasting
works, one of the
most fundamental
concepts we need to
grasp is metabolism
– how the body
converts food we eat
into the energy it
needs.
The Science of IF

The Science of IF
They are three of human body's primary
sources of fuel.
Answer: What are carbohydrates, fat and protein?

What happens when we eat...
The Science of IF
PIZZA?!

How Food Becomes Body Fat*
What Happens to the Carbohydrates (Sugar)?...
• It goes directly into the blood stream, and
several different organs take the sugar they
need as it passes by.
• Some is stored in the liver as glycogen.
• Whatever is left is converted to fat and stored
in fat cells.
*Source: “How Food Becomes Body Fat” by Maia Appleby for Bodybuilding.com

What Happens to the Fat?...
• First, it goes into the blood stream and
travels to the liver.
• The liver burns some of the fat, converts
some to other substances (such as
cholesterol) and sends the rest to fat cells,
where they wait until they are needed.
How Food Becomes Body Fat
(Cont.)

What Happens to the Protein?...
• It is broken down into building blocks
known as peptides, then further broken
down to become amino acids.
• The amino acids are absorbed through the
small intestine's lining and enter the blood
stream.
(Cont.)

What Happens to the Protein?... (Cont.)
• From there, some of the amino acids build
the body's protein stores.
• Excess amino acids are excreted, and any
protein that it built in excess is stored as
body fat.
(Cont.)

Bottom Line
Consuming more food than what the body needs
will cause it to store body fat.
(Cont.)

Fat cells are like the
body’s refrigerator.
Your body takes
whatever it can't use
- carbohydrates, fat
or protein - and
sends it to fat cells
for later use.
(Cont.)
“The Body’s Refrigerator”

Questions to Explore
How does
fasting help
you lose
weight?

The Science of IF
A key component of weight loss is creating a…
C _ _ _ _ _ _ D_ _ _ _ _ _
Answer: Caloric Deficit

Typical Eating Schedule vs. IF
Breakfast
400 cal.
Lunch
600 cal.
Dinner
1000 cal.
Typical Schedule
Total = 2,350
Snack
150 cal.
Dessert
200 cal.

Typical Eating Schedule vs. IF
Breakfast
5 cal.
Lunch
0 cal.
Dinner
1450 cal.
IF Schedule
Previous = 2,350
New = 1,805
Deficit = 545
Snack
150 cal.
Dessert
200 cal.

Theoretically*, in order to lose one pound of fat
per week , you should create a 3,500 weekly
calorie deficit.
545 daily caloric deficit x 7 days = 3,815 weekly
deficit. 1 lb. per week weight loss = 52 lbs. lost
per year (theoretically).
*Other factors include: Insulin levels, body
composition, activity level, age, hormones,
chronic diseases, medication, quality of
diet, etc.
Caloric Deficit (Cont.)

Bottom Line
Intermittent fasting enables us to create a caloric
deficit without “dieting” or calorie-counting.
However, even without restricting calories, IF is
beneficial for weight loss, according to some
studies.
The Beauty of IF

The Beauty of IF

In addition to it’s weight-loss benefits, IF has
numerous other health benefits.*
The Science of IF
*Source: “10 Evidence-Based Health Benefits of Intermittent Fasting”
Kris Gunnars, AuthorityNutrition.com

• Inflammation: Some studies have shown a
reduction in inflammation– a condition
linked to several chronic diseases including
asthma and rheumatoid arthritis.
• Insulin resistance:
IF may reduce insulin
resistance thus lowering
the risk of type 2 diabetes.
Health Benefits of IF

• Brain Health: Intermittent fasting increases
BDNF. High BDNF is tied to lower Alzheimer's
risk.
• Cancer: Some animal studies suggest that
intermittent fasting may help prevent cancer.
• Anti-aging: Intermittent
fasting has been shown
to extend the lifespan
of rats by as much as 83%.

• Heart Health: By reducing LDL (“lousy”)
cholesterol, triglycerides, inflammation, and
lowering insulin resistance, intermittent
fasting can reduce the risk factors for heart
disease.

The Science of IF
The condition produced when the body doesn't
have enough carbohydrates from food for cells
to burn for energy, so it burns fat instead.
Answer: What is ketosis?

When your body becomes
efficient at switching from
mostly burning glucose to
mostly burning stored fat as
fuel you have become “fat-
adapted.”
Some people experience
side-effects while becoming
fat-adapted including
dizziness, “brain fog,” and,
of course, hunger.
The Science of IF

The Science of IF
Derived from the Greek word “phagein, "to
eat“; It’s the body’s catabolic cellular clean-up
mechanism.
Answer: What is autophagy?

IF triggers autophagy – recognized as a crucial
defense mechanism against malignancy, infection
and neurodegenerative diseases.
The Science of IF

Autophagy is a process of cellular self-digestion.
Through autophagy, starving cells degrade
materials within their own cells to provide
necessary nutrients for more essential
processes.
Autophagy is the way
our cells “clean house”
and “recycle the trash”.
The Science of IF
*Source: “Autophagy – The Housekeeper in Every Cell that Fights Aging”
James P Watson and Vince Giuliano

In Summary…
“…beneficial effects of fasting are supported by
observational data and abundant evidence
from experimental research which found
caloric restriction and intermittent fasting
being associated with deceleration or
prevention of most chronic degenerative and
chronic inflammatory diseases."
–Andreas Michalsen
The Science of IF

Intermittent Fasting
sounds great, but…
There is NO WAY
I can go that long
without eating.
The Beauty of IF

Remember, youarealreadypracticing
dailyintermittentfasting!
The Beauty of IF

Intermittent Fasting can normalize appetite!
After becoming accustomed to IF, you are likely
to experience “appetite correction”:
• Less of an urge to eat all day
• Lessened (or eliminated) cravings
• Less tendency to overeat within your window
• Tendency to eat healthier
• More refined palette
The Beauty of IF

Four Steps to Get Started
 Learn the science of IF
2. Choose the type of IF that’s right for you
3. Choose your eating window
4. Tweak your diet if needed
How to Get Started?

What constitutes a fast varies by the fasting
protocol. Examples include:
• No food or water (dry fast)
• Zero-calorie beverages, but no food
• Less than 40 calories total (e.g., a teaspoon
of lemon in tea is permitted)
• Foods that do not trigger a significant insulin
response (e.g., whey protein, berries)
• Less than 500 calories

What method you succeed with may largely
depend on what does or does not trigger
“limbic hunger” for you, which varies by
individual.
Limbic hunger is a combination of emotional,
hormonal and psychological factors that cause
craving for food despite not being in a state of
true hunger.

Chewing gum
Cream in coffee
Lemon in tea
Drinking water
Consuming 10 calories
Time of day
Cooking for others
Boredom
Common Limbic Hunger Triggers

How to Get Started?
There are several different “fasting protocols”
or ways of practicing intermittent fasting
either daily or on alternate days of the week.
The most popular methods have a significant
online community available for information
and support.

Popular intermittent fasting protocols include:
Lean Gains: A 16:8 daily fast during which you
skip breakfast and eat only within an eight
hour window
Martin Berkhan
How to Get Started?

Popular intermittent fasting protocols (cont.):
The Warrior Diet: Fasting daily consuming
only one meal at the end of the day
Ori Hoffmekler
How to Get Started?

The “Fast-5” method: Consuming all calories
within a five-hour window daily
Dr. Bert Herring
How to Get Started?

“Eat-Stop-Eat”: Fasting for a full day (24 hours)
once or twice a week
Brad Pilon
How to Get Started?

The “5:2” “Fast Diet”: An alternate day (every
other day) fasting schedule that involves two
days of intermittent fasting during the week
Dr. Michael Mosley
How to Get Started?

Sources and Further Reading
For more detailed information on the science of
intermittent fasting you may want to visit…
BertHerringMD.com
AuthorityNutrition.com
Mercola.com

Contact Me
Website: FoodCanWait.com
Facebook Page: Food Can Wait
Twitter and Blab: @foodcanwait
YouTube and Google+: Food Can Wait
Email: mimi@foodcanwait.com

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Intermittent Fasting for Weight Loss and Wellness | Food Can Wait

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