How Does Intermittent Fasting Work?

Intermittent fasting is one powerful tool to get to your health goal fast. During the coaching program we’ll go in more depth on this subject, but for now I want to just give you the basics.

Now, the biggest killer to losing weight is this darn snacking thing! Every time you eat, you spike insulin. Constant eating creates a massive flood of constant insulin as well, which drives excess sugar into storage as fat. So, the snacking has to go.

Step 1:

You will start intermittent fasting by going to three meals a day with NO snacks between meals. The best way to start is to do it gradually, letting your body adapt to fat-burning. Many people have low blood sugar (hypoglycemia) and cannot go for a long period of time without the need to eat between meals. To avoid snacking you’ll need to add more fat to your meals.

Fat is the most satisfying food AND the food that triggers insulin the least. Adjust your fats up or down depending on your hunger. I feel sorry for the dieters who stick to the low-fat, lean proteins and vegetables, because they literally starve through that process.

The key is adjusting your fat so it’s not too much, yet not too little. Too much fat can overwhelm and congest your gallbladder and make you feel uncomfortable – you develop bloating, burping and right shoulder pain.

Too little fat will keep you hungry. Your body is unique, so just tweak the fats for your own body as you go. Adding lots of greens to your meals will also provide the nutrients to help you go longer between meals. You need the potassium in these greens to stabilize your blood sugar.

Step 2:

In the next phase, as your body gets used to three meals with no snacks, you will be pushing your breakfast further and further toward lunch. Rule of Thumb…..Don’t eat if you’re not hungry.

All night long you’re fasting (burning your fat and healing your body), then you break the fast with breakfast. This spikes insulin, which then drops your blood sugar, forcing you to be hungry in an hour or two. But after you’ve stopped the snacking and have moved to just three meals a day, you’ll notice you can go longer and longer in the morning before breakfast without being hungry.

You will continue to work toward eliminating your breakfast, so you need only two meals a day. Once this happens……..Congratulations!

Now your first meal may be lunch at noon. Many people then eat again at around 6:00 pm. You can just continue this schedule until you get used to it. If you’re getting great results, losing weight and feeling healthy, just continue. Most people I know stick with this schedule.

Step 3:

Now, some people want to speed things up and/or lose more weight. To do so we want to shorten the eating window. The “eating window” is just the part of the day during which you do your eating – the time between your first meal of the day and your last. If you want to lose more weight, we need to increase your fasting time by shortening your eating window, which lengthens your fasting window. So far, so good?

Step 4:

Some people will want to go to one meal per day to speed up weight loss. And you definitely want to consider doing one-meal a day during or after menopause, if you have a thyroid problem, or if your metabolism has been damaged and moves at a snail’s pace. This is called OMAD (One Meal A Day).

Besides weight loss, there are other reasons to do this:

  1. If you want to seriously drop inflammation because of arthritis or some autoimmune condition;
  2. If you want to reverse a cognitive problem, like dementia;
  3. If you have diabetes 1 or 2 and you need to really heal your pancreas;
  4. If you feel better on one meal a day.

One meal a day is not just for people who want to lose weight. There are body builders who eat this way and do just fine.

Just realize that you don’t need to decide on this intermittent fasting now. Just start with three meals a day, no snacks and see where it leads you.

And if you want help getting through this process, schedule an appointment with me. I’m always here to help guide you through your health journey!