Intermittent Fasting A different approach to dieting for Weight loss Mike Stiles Health Promotion Wellness Management

What is Intermittent Fasting? IF is a form of dieting Not just for religious purposes Eating window Fasting window Think outside of the box!

Eating Window; what is it? Intermittent Fasting Fundamentals Eating Window; what is it? Can be two large meals. Could also be four quick snacks. Daily caloric needs met during the window

Intermittent Fasting Fundamentals Watch out for Eating window isn’t a gorging window. Eating unhealthy during the window Skipping your assigned window Ignoring your body If it doesn’t feel right, stop.

Fasting Window; what is it? Intermittent Fasting Fundamentals Fasting Window; what is it? Abstain from food Less than 50 calories Longer than eating window Continue drinking no calorie liquids

Intermittent Fasting Fundamentals Things to note Don’t drink calories Try not to snack Eat if you won’t be able to later.

REMEMBER Listen to your body! IF is for fat loss IF doesn’t mean starvation. Do what’s best for you. IF varies person to person Supposed to make dieting easier.

Is fasting healthy? Should I really be doing it?

Benefits of Intermittent Fasting Improve insulin sensitivity. May aid in fat loss. Easy to do, easy to maintain. Regulates hunger. Improves brain function Cellular repair and immune function are improved. Improved lifespan in animal studies.

Concerns or disadvantages to Intermittent Fasting Fasting doesn’t mean starving. You still need vitamins and minerals. May experience dehydration. Could cause heartburn. No diet is a miracle diet. Some people have an “anything goes” mentality. Does not cure bad eating habits.

Traditional diets versus Intermittent Fasting Traditional Dieting Intermittent Fasting Diet Typically 6 small meals a day. 1-2 Large meals a day Calories and satiety found throughout the day. Time set aside for extremely dense meals. Easier for those who prefer variety and have available times to eat. Easier for those who may not have available times to eat. Widely accepted and more socially liberating. Not as social-ably acceptable; failure to have eating times paralleling others.

Want to try IF? Where do I start?

Leangains Method 14-16 hour fast;8 hour feeding windows Done everyday Good for gym goers Increased carbs on lifting days Increased healthy fats on off days Strict on what to eat, lenient on when to eat.

Eat Stop Eat Go 24 hours without eating twice a week Doesn’t limit what to eat Limits overall calories throughout the week Eat normally on non-fasting days. Have a snack if 24 hours is too long at the start.

The Warrior Diet Eat one large meal at night Constant snacking of veggies and fruit Large meal consumed late at night Supposed to make you more alert

Fat Loss Forever Allows one cheat day per week 36 hour fast after cheat day Fast 16 hours; eat 8 hours otherwise Encourages fasting 36 hours on busy days

Up day Down day Eat normally one day (2000-2500 calories) Fast the next day (500 calories) Fasting days should not be workout days Fasting days consist of vegetables Supposedly the best for fat loss

Choose accordingly

Any questions?

Helpful websites Diet Website Leangains http://www.leangains.com/2010/04/leangains-guide.html Eat Stop Eat http://www.eatstopeat.org/ The Warrior Diet http://www.warriordiet.com/ Fat Loss Forever http://www.fatlossforever.net/ Up day Down day http://www.johnsonupdaydowndaydiet.com/html/how-to-do-the-diet.html