A PRACTICAL WAY TO BEGIN INTERMITTENT FASTING

So you want to give intermittent fasting a shot, but have no idea where to begin? Here are a few tips to make the dive into intermittent fasting more manageable:

PICK A DOABLE FASTING WINDOW THAT MINIMIZES NIGHT TIME EATING: As an example, try having your last meal each day no later than 7PM and your first meal in the morning no earlier than 9, 10AM. This will slowly introduce you to intermittent fasting. Once you get the hang of it, gradually push your window back, aiming for 11AM or later.

CUT OUT THE SUGARY DRINKS, EVEN IF IT SAYS “DIET,” “AGAVE NECTAR,” ETC: Also, try to avoid juice, energy drinks, etc. protein shakes, etc. Drink water instead.

CUT OUT PACKAGED SNACKS: If the ingredient list has more than 3-4 items, or a masters in organic chemistry is required to understand the ingredient list, time to eliminate it. Try to minimize snacking altogether, but if you’re just longing for a snack, select whole foods.

DURING YOUR EATING WINDOW, TRY INCREASING THE AMOUNT OF PROTEINS AND HEALTHY FATS ON YOUR PLATE: This can be in the form of vegetables or animal protein. Instead of filling up on extra bread and pasta, increase your intake of dark, green leafy vegetables.

DURING YOUR FASTING WINDOW, TRY UNSWEETENED TEA, BLACK COFFEE, AND BONE BROTH: Adding some (or all) of these items can be a nice addition to (not substitute for) water. While you are technically not fasting when you are consuming these items, they are all unlikely to cause a significant rise in insulin (more on the mechanism of fasting in the months to come).

Remember: Many baby steps equal huge gains!

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DISCLAIMER: The advice on this page is not meant to replace or represent medical advice. This is nutritional advice, which is NOT the same as medical advice. Before any weight loss endeavor, the consultation of an experienced health care provider is a must. As a general rule, the following individuals should not participate in fasting:

• Diabetics-particularly those on insulin
• Lactating women
• Pregnant women
• Individuals with a history of eating disorders
• Children under the age of 18

This list is not all-encompassing; therefore, you should consult your healthcare provider before any new dietary or exercise approach.

Interaction through this blog’s associated social media accounts, podcasts, and other venues associated with The Fasting Doctor does not constitute a patient-physician relationship. Likewise, it does not constitute medical advice. By continuing to access this blog or related resources, you acknowledge and agree that the content and contributors are not liable for your personal use of dietary and wellness advice found in our contents. You acknowledge our recommendation to consult your care provider before utilizing our nutritional information.

For more information, please contact me at info@thefastingdoctor.com!