Intermittent Fasting is the only sustainable way to lose weight as well as rejuvenate our bodies from the inside out. Intermittent fasting has many known benefits apart from weight loss, such as better blood sugar control, reduction in hypertensive symptoms, reduction in depressive symptoms, alleviation of inflammation and related conditions and more.
Why don’t we follow the reduced calorie method of weight loss? Click here.
A different fasting pattern will be shared with you each week. Please do your best to follow it, and this means, really do your best! If you feel like breaking your fast, call a friend, ask for support and find ways to get past it. Your fasting pattern will move from short fasts to longer fasts each week. So make every week count; each day you successfully complete will see you closer to your goal.
There are different ways of fasting intermittently. We use hourly windows spread across 5 days of the week. Consider the following examples:
- 12 hours fasting / 12 hours eating.
e.g. dinner at 8pm, breakfast at 8am.
- 16 hours fasting / 08 hours eating.
e.g. dinner at 8pm, breakfast at 12pm.
- 24 hours fasting / 01 hours eating.
e.g. dinner at 8pm, next meal at 8pm.
With 24 hour fasts, your fasting window will shift by an hour each day you continue the pattern. If you need help planning your fasting window as per your work or daily schedule, we’re happy to help.
All fasting patterns are from Monday to Friday. We encourage you to take a break on weekends, fast no more than 12 hours and indulge yourself in a sensible manner within your calorie range and otherwise enjoy your weekends. If you’re diabetic, please also try and remain on a low carbohydrate/sugar diet during weekends too as far as possible.
While fasting, you can drink the following liquids:
- Club soda
- Green / White / Black tea
- Black coffee
Later in your program, week 6 onward, you will be allowed to drink water flavored with cumin, ginger, cucumber, cinnamon etc.
As your fasting windows increase in duration, so will the duration of your eating windows reduce. At some point, it will become difficult to get your daily nutrition via diet alone. At that point, you may wish to consider the consumption of nutritional supplements, while also eating nutrient dense diet, rich in dietary fiber and protein among other macro and micro nutrients. Additionally, it is important complete your energy as far as possible; please consider increasing your fat intake during these fasts. If you’re not sure what to do or how to do so, please schedule a call for clarifications or do so via messaging.
Make sure you complete your daily calories and your daily nutrition either via our suggested meal plans or by making informed choices. Either way, this must be kept in mind, the outcomes averaged weekly for evaluation.