Intermittent Fasting Guide

A GUIDE TO INTERMITTENT FASTING
All You Need to Know

About Intermittent Fasting
A GUIDE TO INTERMIT TENT FASTING
contents
Introduction to intermittent fasting. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Types of intermittent fasting. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
The benefits of intermittent fasting. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
Intermittent fasting and weight loss . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Intermittent fasting and exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Why should you exercise in a fasted state?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Intermittent fasting diet plan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
How to safely get started on an intermittent fasting plan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Introduction to intermittent fasting
As one of the most effective approaches to weight control and management, intermittent fasting is quickly gaining
popularity in health, fitness, and wellness circles. Several decades ago, it was used for health purposes to treat conditions
such as epilepsy and diabetes. Still, many people have either never heard of it and don’t have any idea of what it is and
how to do it; or they have gross misconceptions about what intermittent fasting is really about. So, let’s iron out the details.
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Types of intermittent fasting
As the name suggests, intermittent fasting is a type of fasting. It is not a diet; rather an eating pattern that involves
consuming food within a specific window (few hours) and then fasting for the remainder of the day (more hours). For
example, an intermittent fasting schedule may allow you to eat within 8 hours, also known as the feeding window, and
then fast throughout the remaining 16 hours of the day, also known as the fasting window. This type of intermittent
fasting is known as 16/8 method and it is ideal for beginners. More seasoned followers of intermittent fasting often do a
complete 24-hour fasting period for a couple of times a week. Let’s now look at some other popular fasting methods.
The 5:2 Diet

For this approach to intermittent fasting, you consume meals normally for only five days a week; however, in
the remaining two days, you restrict your caloric intake to no more than 600 calories per day for men and 500
calories per day for women.
Alternate-Day Fasting
Alternate-day fasting requires you to alternate between fasting days and feeding days; that is, fast every
other day. For beginners, eating on fasting days can be allowed but restricted to 500 calories only.
The Warrior Diet

In this type of fasting, you eat one huge meal at night or in the evening but limit yourself to a small amount of
raw fruits and vegetables during the day. The feeding window lasts only four hours. Followers of this type of
intermittent fasting are also required to eat only whole and unprocessed foods.
Eat-Stop-Eat
This type of fasting involves doing a full-24 hour fast a few times a week. For instance, you can fast from
dinner the previous night to dinner the following night. During the fasting period, non-caloric beverages are
allowed. This method is not ideal for beginners.
Spontaneous Meal Skipping

Unlike the other forms of intermittent fasting that we have already described, spontaneous meal skipping is
not a structured fasting plan. In this approach, you can skip meals whenever you feel like but when you decide
to eat, it must be a healthy meal.
Intermittent fasting is not an entirely new concept. If you think

about it, most people already do a mild form of fasting when they • If you are pregnant
go to sleep. The fast is then broken in the morning when they wake • If you are breastfeeding
up; hence the term “breakfast”. So, think of intermittent fasting as
• If you have a serious chronic illness
a prolonged version of the traditional “fasting”.
• If you have a history of disordered eating
Ideally, any person can do intermittent fasting; however, some
• If you are underweight
situation may require you to, first, talk to your doctor before trying
out this diet approach. These include:
The most important thing, however, is to choose an eating and fasting ratio that suits your daily life.
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The benefits of intermittent fasting
Intermittent fasting has a ton of scientifically proven benefits. Here are some of them.
It lowers risk of type II diabetes

The main feature of type II diabetes is high blood sugar. Studies have shown that intermittent fasting can help
reduce blood sugar as well as insulin resistance. People who are at risk for developing type II diabetes such as
obese and overweight people can benefit from reduced blood sugar levels and alleviated insulin resistance.
In one study conducted by researchers at University of Illinois, participants recorded 20 percent to 30 percent
reduction of fasting insulin.
It promotes brain health

Animal studies have linked intermittent fasting to growth of new nerve cells. In one study, mice put on
intermittent fasting were observed to have better memory and learning ability compared to mice that had
regular and consistent access to food. It has also been proven to suppress inflammation thereby boosting
neurological conditions and reducing risk of Parkinson’s disease and Alzheimer’s disease.
It reduces oxidative stress

When free radicals react with certain molecules in the body such as DNA and protein, these molecules get
damaged. This is the onset of aging as well as a myriad of chronic diseases. Intermittent fasting fights off
inflammation and reduces oxidative stress and oxidative damage that comes as a result of these. It helps to
keep you looking youthful and healthy.
It simplifies your day

Since intermittent fasting schedule have one feeding window a day, you are able to plan your meal within that
period. You don’t have to plan for three separate meals throughout the day as is customary for conventional
dieting. Having to prepare and make one less meal makes life a bit simpler.
Intermittent fasting and weight loss

When fasting, your blood sugar levels drop. This forces your body to reach for the stored glucose (glycogen)
in fat cells to provide energy to run various body functions. This fat metabolism is facilitated by lower levels
of insulin, increased production of growth hormone as well as increased production of norepinephrine
(noradrenaline). In fact, one study found that short term fasting can increase a person’s metabolic rate by as
much as 14%. Not to mention, a healthy intermittent fasting usually means that you are consuming fewer
calories than what you used to, before. When done properly, intermittent fasting can be an incredible tool for
weight loss and weight management.
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Intermittent fasting and exercise
Depending on how you approach exercising, intermittent fasting can be the make or break for your progress. There is
a lot of controversy around the practicality and safety of exercising while fasting. There are varying opinions as well as
contradictory studies. However, the following guidelines for fasting while exercising are generally accepted by most health
and fitness experts.
Timing is key
If you happen to be someone who performs well during exercise while on an empty stomach, it is advisable to plan your
workouts within your fasting window. On the other hand, if your workout performance is great when you have food in your
stomach, plan your workouts within your feeding window.
Consider the type of workout with respect to your macros

Strength training workouts typically require you to have more carbs on the day of workout. On the other hand, workouts
such as high-intensity interval training (HIIT) and cardio can be accomplished on lower carbs. Speaking of cardio, it is
important to keep your cardio low-intensity when fasting. You can gauge this by your breathing. You should be able to carry
on a conversation relatively easily if you’re exercising mid-fast. You may want to consider this when planning your meals in
intermittent fasting.
Maintaining muscle mass

An important part of working out while on an
intermittent fasting diet plan is making sure you
don’t lose muscle mass. Nutrition during your
feeding window must, therefore, be centered on
healthy meals that help your body repair, restore,
and grow muscle mass.
Why should you exercise in a fasted state?

In a well-planned out intermittent fasting schedule, your body is likely to have depleted glycogen. When that’s
the case, your body is forced to find and burn other energy sources, such as fat. One study published in the
British Journal of Nutrition found that men who ran before taking breakfast burned up to 20% more stored
body fat than those who ate before going on the same run.
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Intermittent fasting diet plan
There are no restrictions or set specifications over what to eat and how much to eat when on an intermittent fasting
plan; however, all respected dieticians and nutritionists agree that a healthy balanced diet is the best way forward. You
are not going to enjoy the benefits of intermittent fasting by loading up on junk food during your feeding window. Instead,
make sure that you are always meeting your macronutrients (carbohydrates, fat, and protein) needs while loading up on
micronutrients (essential minerals and vitamins). The standard plan for your feeding window should be as follows:
MACRONUTRIENT PROPORTION GRAMS
Fat 50%
Carbohydrates 30%
Protein 20%
TOTAL 100%
Ideally, you should focus on unprocessed whole foods that are rich in fiber and nutrients as well as offer a variety of flavor.
How to Safely Get Started On an Intermittent Fasting Plan

Most people have likely done some mild form of intermittent fasting in their lives by skipping meals. If you intend to make
this a regular habit and follow a more structured plan, then it’s a good idea to start with the 16/8 fasting method. It is
regarded as the most sustainable way of intermittent fasting. Now, you may still have some concerns about what exactly
to eat while you fast; so, hopefully the following pointers clear up everything.
Drinking liquids during the fast

You may drink liquids provided they are non-caloric; for example, water,
tea, and black coffee without sugar.
Taking supplements
Generally, supplements can be taken during a fast; however, some
supplements need to be taken with meals. Check the instructions in your
supplement or consult with your doctor first regarding this matter.
Can kids fast?

This is not recommended.
Skipping breakfast
Skipping breakfast is fine provided you avoid unhealthy or processed foods later in the day.
As you become more comfortable with fasting, you can try more advanced techniques such as the 5:2 approach or
Eat-Stop-Eat. Try out different fasting methods and settle on one that you enjoy and best fits your schedule.
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A GUIDE TO INTERMITTENT FASTING

All You Need to Know

Types of intermittent fasting. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

The benefits of intermittent fasting. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

Intermittent fasting and weight loss . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

Intermittent fasting and exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Why should you exercise in a fasted state?. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Intermittent fasting diet plan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

How to safely get started on an intermittent fasting plan. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

The 5:2 Diet

The Warrior Diet

Spontaneous Meal Skipping

Intermittent fasting is not an entirely new concept. If you think

It lowers risk of type II diabetes

It promotes brain health

It reduces oxidative stress

It simplifies your day

Intermittent fasting and weight loss

Consider the type of workout with respect to your macros

Maintaining muscle mass

Why should you exercise in a fasted state?

MACRONUTRIENT PROPORTION GRAMS

How to Safely Get Started On an Intermittent Fasting Plan

Drinking liquids during the fast

Can kids fast?

BOCA RATON RESORT AND CLUB

For more information call 888.754.1852

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