Intermittent Fasting

Why WHEN we eat matters.

  1. We know that insulin is secreted every time we eat, and that a higher carb meal results in more insulin being produced
  2. Lower insulin levels are great for weight loss, but also have a powerful effect on many chronic diseases, especially type 2 diabetes and high blood pressure!
  3. NOTE:  If taking medications please check with your physician before changing your diet or beginning to fast. You may see very rapid decreases in blood sugar and blood pressure that will require changes in medications to avoid adverse effects. Your physician can tell you how to make those adjustments. I am not a licensed health professional and will not be giving medical advice or personalized nutrition plans. I am providing information I believe to be correct; you are responsible for the changes you make.
  4. If we eat a meal or snack every few hours, insulin doesn’t have a chance to fall down to a level that allows energy to be released from fat cells
  5. When we start lowering our carbs, it’s fine to snack, but eventually, we may just not be hungry at meal times
  6. It’s OK to skip a meal if you’re not hungry
  7. When you get comfortable skipping one meal, try pushing your eating window smaller, say you fast until noon, eat lunch, then eat supper at 5:30. You’ve fasted 18 hours and eaten within a 6 hour window (18:6)
  8. You may hear of “clean” fasts and “dirty” fasts.  A “clean” fast is only water, black coffee or tea, and electrolytes.  A “dirty” fast includes bone broth or a little cream in your coffee or tea as a fasting aid. Either style works well to decrease insulin, it’s up to you.
  9. Hunger does not keep building – it comes in waves, which you can ride out if you want without negative effect
  10. Fasting should be followed by feasting (Prioritize Protein, Control Carbs, Fill with Fat)
  11. The goal is not to decrease calories, but to have longer periods of time when insulin is lower – to decrease insulin resistance
  12. Fasting is empowering!  Most people who start fasting find the effects to be so positive, and the challenges so manageable, that they start fasting longer.
  13. For maximum weight loss, alternate day fasting is recommended
  14. Various fasts fall into the category of alternate day fasting (ADF). For a 24 hour ADF, you skip breakfast and lunch one day, then eat supper, the next day you eat regularly. For a 36 hour ADF, you don’t eat one day at all, and then eat breakfast the following day (for a 42 hour ADF you start eating again at noon the second day)
  15. Keep your body guessing by varying the length of your fasts.  If you want to lose weight, don’t adopt a One Meal A Day (OMAD) plan as your metabolism will most likely decrease
  16. Fasting is a powerful way to drop your insulin levels, you MUST take care of your electrolytes as your kidneys will not be retaining as much sodium
  17. Get your salt! Either by drinking electrolyte solutions or taking electrolyte capsules – See my blog post about Salt for more information
  18. If you feel symptoms of electrolyte deficiency (headache, fatigue, dizziness) get some electrolytes.  If you feel bad or sick, end your fast! The fast is for YOUR health, so YOU get to decide when it ends.

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