Intermittent fasting was the most-searched diet term of 2019, according to Google, thanks in part to endorsements from celebs like Jennifer Aniston and Twitter CEO Jack Dorsey. In 2020, discipline may have given way to comfort eating and the “quarantine 15,” so now may be just the right time to revisit intermittent fasting for weight loss and health benefits.
What is Intermittent Fasting?
It’s actually very simple. Unlike diets, which typically restrict what you can eat, intermittent fasting restricts when you can eat.
The most common intermittent fasting method is known as 16:8, in which you fast for 16 hours each day and have an 8-hour window for eating. You can still eat three meals if you choose, but those would need to be spaced out within that 8-hour period. So if you had breakfast at 10 am, you would need to wrap up all your eating for the day by 6 pm. There is an added benefit to closing your eating window earlier in the day, since eating later in the day has been associated with not only eating more but also lower quality calories.
The alternative 5:2 Fast Diet method involves eating normally five days per week and fasting for two non-consecutive days. On fasting days, the goal is to consume no more than 25% of your normal recommended calorie intake, so about 500 calories for women and 600 for men.
What about drinking during Intermittent Fasting?
During your eating windows, drinking alcohol in moderation is okay but while fasting, you are allowed only zero calorie beverages including water, black coffee or tea and diet sodas. Be careful with artificial sweeteners as they can actually make you feel hungry. Bone broth and diluted apple cider vinegar are also recommended during fasting periods but keep in mind bone broth has calories so don’t overdo it.
Modified Intermittent Fasting
Some people can experience headaches, dizziness or weakness while fasting and you should check with your doctor before starting an intermittent fasting plan, especially if you’re taking prescription medications or have a history of disordered eating. If the 16-hour fast feels too restrictive, you can also modify the fasting and eating period to 14:10. Research has shown that fasting anywhere from 10 to 16 hours can help control weight and regulate blood sugar in diabetics. You can also try fasting one day per week instead of two.
Benefits of Intermittent Fasting
Restricting when you eat reduces the calories you consume, which leads to weight loss. But there are other metabolic benefits associated with intermittent fasting. Fasting for at least 10 hours causes your body to use fat stores for energy. Regular fasting has been shown to reduce blood sugar and cholesterol levels and advocates of the plan say it gives them greater mental clarity and more focus. Like with any diet, sticking with it is important. It could take 10 weeks to see results from intermittent fasting.
Chicken Bone Broth
- organic chicken, bones from 1 raw
- 2 organic carrots, OMIT FOR PUSHPA
- 2 organic celery stalks, cut in half
- 1 organic onion, into wedges
- 1 sprig organic thyme
- HIMALAYAN PINK SALT
Place everything in a large pot. Add COLD water and bring to a boil. Skim off the foam on the top, reduce the heat, and simmer for 4 hours.
Strain solids and store in the fridge for 4-5 days or in the freezer for 3 months.
INSTANT POT METHOD
Place all ingredients in the pot. Fill with cold water to the max line. Pressure cook for 45 — 60 minutes.
Allow a natural release. Strain and store in an airtight container.
Warm on the stovetop or in a microwave
Make the most of your eating window if you’re intermittent fasting. The Pickled Beet will work with you to develop a nutritious meal plan with personalized, chef-created meals delivered straight to your door. Contact us for a free consultation.