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

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

3. 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

4. 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.

5. 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

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

7. 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.

8. Is fasting healthy? Should I really be doing it?

9. 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.

10. 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.

11. 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.

12. Want to try IF? Where do I start?

13. 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.

14. 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.

15. 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

16. 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

17. 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

18. Choose accordingly

19. Any questions?

20. Helpful websites Diet Website Leangains
Eat Stop Eat
The Warrior Diet
Fat Loss Forever
Up day Down day