Intermittent Fasting Q&A – The Real Food Dietitians


After receiving numerous questions from our viewers referring to Intermittent Fasting, we determined to carry on an knowledgeable to clear the mud on this scorching matter!

With all the opinions round nutrition and promotion of fast-repair diets all over the place you look that promise lengthy-lasting outcomes and so many alternative types of eating from vegan to paleo to keto to counting macros and all the things in between, it’s straightforward to turn into overwhelmed. Even as a dietitian, I get overwhelmed on occasion. So at the moment, we’re answering a handful of your Intermittent Fasting questions! But earlier than we carry on the knowledgeable, I wish to be certain all of us perceive that one of the simplest ways of eating is the way in which of eating that’s sustainable, nourishing and makes you really feel your finest inside and outside. This is what I confer with as “diet individuality,” as a result of everybody’s wants are totally different!

I additionally wish to word that in an effort to study one of the simplest ways of eating for you, it’s OK to attempt totally different applications, other ways of eating, and even an elimination protocol that will help you study which meals make you’re feeling your finest and which of them don’t. I encourage you to place your blinders on and do what’s finest for you! Now, should you really feel good together with your present health and properly-being, preserve doing what you’re doing!

My private expertise with Intermittent Fasting.

When I first heard about Intermittent Fasting (IF), I used to be in fact skeptical. However, over time and after listening to success tales and studying extra about this fashion of eating, out of curiosity, I made a decision to offer it a attempt. At the time of creating this resolution, I had been going by way of some emotional/robust instances with dropping a grandma, a grandpa and my 7-year-previous Goldendoodle all inside simply 6 months of time. In addition, I used to be feeling overworked, my nervousness had returned, my behavior of grazing all through the day was in full drive vs. having properly-balanced meals and I merely wasn’t feeling myself…in any respect.

To preserve this put up an inexpensive size, I gained’t go into immense element about my expertise with IF so in brief, I used to be pleasantly shocked with my expertise. I adopted the protocol that you simply’re about to find out about as shut as attainable and inside weeks my nervousness decreased, my temper turned way more secure, I used to be in a position to focus for longer durations of time and I started feeling myself once more. Now in fact, like with any behavior change, there have been some challenges, particularly to start with. But I have to say, it was a a lot simpler transition than I anticipated.

I’ve continued to comply with the IF protocol about 3-4 days week. I deal with veggie-stuffed meals with high quality protein and healthy fat in addition to a extra constant self-care routine. Am I good? Absolutely not! But the adjustments I’ve made have made a notable distinction in my general health and the way I really feel together with how I reply to and handle my stress ranges. This means of eating might not be for you, and that’s completely OK! Either means, I feel you’ll get pleasure from studying extra about Intermittent Fasting. So with that mentioned…

Allow me to introduce to you our visitor and Intermittent Fasting knowledgeable, Autumn!

Autumn is Certified Clinical Nutritionist with a Masters in Sports Nutrition and a Bachelors of Science in Nutrition & Dietetics. She beforehand labored for the favored wellness web site, Tone it Up and now has her very personal consulting enterprise (each in person and on-line) primarily based out of Manhattan Beach, California. Her ardour is to assist YOU obtain your wellness desires by way of pure, science-backed nutrition and way of life methods and scrumptious food tailor-made to your preferences and objectives. Autumn has been an awesome useful resource in my private Intermittent Fasting expertise and also you’ll discover that her supply of data is finished in a means that’s straightforward to grasp and backed by analysis and science. Autumns method to Intermittent Fasting contains ALL macronutrients (carbs, protein and fats) and focuses closely on non-processed, entire meals. YES!

Autumn , a certified clinical nutritionist working at her computer

After asking you, our viewers, what questions you had referring to Intermittent Fasting, we compiled all of them and selected probably the most generally asked ones. Below are Autumn’s solutions together with a few of her unimaginable assets.

Q: What is Intermittent Fasting?

A: Intermittent Fasting (IF)  is an eating technique the place all meals are eaten inside a window of time. One of the commonest “windows” is an 8-hour eating window. One factor to notice, Intermittent Fasting is not calorie restriction. These two typically mistakenly get paired collectively, however it’s pointless to lower energy with IF with a purpose to obtain fats-burning and intestine-therapeutic advantages. While technically IF doesn’t govern what you eat, your outcomes and hormone steadiness shall be affected should you don’t comply with correct nutrient timing with IF. You can learn extra about nutrient timing and IF HERE.

Q: What are the advantages of IF? Who can profit? Will it assist me lose fats?

A: IF has a mess of advantages that each one stem from permitting the GI tract to relaxation and restore. If you consider it, each a part of your body requires a “rest” with a purpose to correctly perform: you sleep to relaxation your thoughts and whole body and you are taking relaxation days from workouts to restore muscle tissue. Something that we are likely to overlook to relaxation is our GI tract. It takes about 12 hours after you’ve completed your final meal in your intestine to start engaged on repairing itself. Once it’s on this “fasted” state, your cells start cleansing out the waste merchandise that construct up in your cells. This cleansing state additionally helps your body extra successfully use fats as gas, which implies you start tapping into your fats-burning mechanisms. From cleansing up your cells with IF, I’ve seen:

  • Decreased bloating
  • Decreased irritation
  • Significantly elevated power
  • Decreased nervousness
  • Increased deep, restorative sleep
  • Decreased breakouts/zits
  • Decreased mind fog

The science behind Intermittent Fasting is extraordinarily attention-grabbing. If you’re interested by a deep dive into the science, try my free workshop on Intermittent Fasting 101 HERE.

Autumn sitting with friends speaking in a microphone

Q: What is the perfect IF protocol? Is there a flawed technique to do it?

A: There are many alternative approaches to IF that primarily should do with the size of your eating window. Some of my purchasers start with a 10-hour eating window and work their technique to an 8-hour eating window. Ideally, you wish to intention for an 8-hour eating window for the perfect fats-burning, longevity, and upkeep outcomes. However, there are positively WRONG methods to make the most of IF. One of the most important errors I see is pairing it with calorie restriction. With the elevated fats burning from IF, calorie restriction is pointless and may be detrimental to hormone steadiness. That’s why I created The Ultimate 21 Day Intermittent Fasting Program to clear up the confusion on method IF. There are many superb, therapeutic properties that include IF, however having the correct method to what you eat and while you eat it’s extraordinarily necessary.

Q: How many days per week is really helpful or is it on daily basis? Is it nonetheless efficient should you solely do it some days, equivalent to 4-5 days per week?

A: The extra typically you employ intermittent fasting, the extra outcomes you’ll expertise. On days that I don’t make the most of intermittent fasting, I are likely to really feel rather less energized and extra bloated. Because of that, I personally use IF virtually on daily basis of the week as a result of I really feel my finest after I do. I like to recommend utilizing it as typically because it feels proper in your body and suits together with your schedule.

Q: I hear it’s dangerous for women (one thing about hormones?)…is that this true? Will it put a lady’s body into hunger mode?

A: From my expertise, I’ve seen many women pair IF with calorie restriction, and that’s when some points can come up. When used correctly, IF is nice for women. Studies have even proven that IF doesn’t have any affect on feminine hormones. What IF does do is enhance insulin sensitivity. This is basically necessary for women as a result of we are likely to turn into extra immune to insulin than males as a consequence of our greater ranges of stress hormones. Insulin resistance is among the main contributing components to fertility points equivalent to PCOS. So by utilizing IF, you possibly can lower your insulin resistance. I am going into additional element on how the feminine hormones are affected by IF in THIS video.

Overhead view of Autumn's Chocolate Chip Cookies on a cooling rack

Get Autumn’s Chocolate Chip Cookie recipe right here.

Q: Can you’ve gotten fatty espresso throughout your fasting hours or does that break it? Thoughts on espresso with collagen within the morning earlier than the primary meal?

A: With the 21 Day Intermittent Fasting Program, the primary objective is to scale back your insulin response by way of IF with a purpose to lower irritation, faucet into fats-burning mechanisms and increase power ranges. Carbohydrates and protein each stimulate insulin. Therefore, you don’t need any carbohydrates or protein (together with collagen) throughout your fasting interval. Fat however does NOT stimulate insulin. If you make a cup of Keto Coffee and have this throughout your fasting interval, it doesn’t increase your insulin ranges and it really works alongside the quick to scale back intestine irritation and faucet into fats-burning mechanisms. This is because of the truth that it solely accommodates healthy fat – no protein or carbs.

Overhead view of a cup of Keto Coffee lifted towards the camera

Q: Does it matter should you break a quick with carbs over fats and protein?

A: Absolutely! When you’re in a fasted state, your insulin ranges are secure. If you break your quick with a high-carb, high-sugar meal, this may trigger your body to have a direct enhance in insulin that results in sugar cravings all through the day. In order to ease out of a fasted state, I like to recommend beginning with the next fats meal like THIS smoothie from the 21 Day Intermittent Fasting Program. This will assist to stabilize your blood glucose ranges so that you simply really feel satiated and also you don’t have wild spikes and falls in insulin that make you’re feeling “hangry” later within the day.

Overhead view of a healthy salad on a white plate

Q: For somebody who’s a newbie and works a full-time job, how would you suggest beginning?

A: When first beginning out, the most important tip I’ve is to make use of Keto Coffee (or Keto Chai Tea) throughout your fasted state. The healthy fat make it surprisingly straightforward to attend till your window begins to start eating. I even have a video on my 7 finest tips for freshmen HERE.

Q: What are your ideas on fasting 12 hours on an in a single day shift?

A: Keep in thoughts that whilst you sleep, you’re technically fasting and that is a part of your fasting interval. If you’ve gotten an in a single day shift, I like to recommend utilizing the identical ideas of IF, however throughout your nighttime shift. Nutrient timing shall be particularly necessary right here to just be sure you get deep sleep exterior of regular sleep hours. I overview nutrient timing within the 21 Day Intermittent Fasting Program.

Q: Is it secure to IF when understanding very first thing within the A.M.? Or ought to we be eating instantly after?

A: Yes! It’s fully secure to exercise very first thing within the morning in a fasted state! Your body naturally will increase development hormone whereas in a fasted state. This enhance in development hormone helps to guard your muscle mass from muscle breakdown whereas in a fasted state. Plus, your body is in a fats-burning state throughout your fasted exercise, which implies you get much more fats-burning advantages out of your exercise!

Q: Is it a good suggestion for folks with adrenal/thyroid points? Is IF secure for diabetic or pre-diabetics? Is it sensible for somebody with an autoimmune dysfunction to do IF?

A: With any change, it’s finest to seek the advice of together with your nutritionist to verify it suits your health historical past. I’ve labored with purchasers who’ve Type 2 Diabetes, adrenal fatigue, autoimmune points and all various kinds of GI circumstances starting from bloating to Crohn’s. Using the 21 Day Intermittent Fasting Program protocols, I’ve seen huge enhancements for every sort of situation. Because of the insulin sensitivity advantages, it has improved the health of my Type 2 Diabetes purchasers. Because of the power-rising advantages, it’s helped energize my adrenal fatigue purchasers. And due to the mobile cleanup that happens with IF, it has helped to reverse signs of sure autoimmune ailments. I’ve one shopper who considerably decreased her RA irritation and signs utilizing the 21 Day Intermittent Fasting Program. If you’ve gotten a health situation and you have an interest in using IF, I extremely suggest working one-on-one with a nutritionist properly versed within the IF and nutrient-timing protocols to assist tailor it to your way of life and wishes.

Q: What do you should complement electrolytes throughout IF?

A: With fasting, you should just be sure you are rising your mineral and water consumption, particularly through the quick. Minerals is not going to break your quick. I normally suggest a pinch of Celtic Sea Salt with water taken within the morning to assist increase hydration. It’s additionally an awesome device to stop complications which are normally attributable to dehydration or mineral imbalance!

And that’s a wrap!

An enormous due to Autumn for taking the day out of her day to reply these questions. You can join with Autumn and study extra from her on her web site the place she shares weekly articles, on Instagram the place she shares each day posts & motivation or on her YouTube channel. 

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About Stacie Hassing

Stacie is a Licensed and Registered Dietitian from rural southern Minnesota the place she and her husband reside on 5 acres with their two pups, Walter & Lucy. She’s a creator of straightforward and healthful recipes, a lover of nature, a crossfitter, a seasonal runner, and he or she’s on a mission to encourage as many as she will be able to reside a more healthy and happier life from the within out.

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