What is Intermittent Fasting?
16:8 And Why This Method May Be Halting Your Fat Loss
Intermittent fasting is just taking “intermittent times of fasting.” This is a period of time where you do not consume food or calorie-dense liquids. The time frame in which you choose to fast is dependent on your lifestyle and personal schedule. (IF) can be practiced daily or a few times a week. My preferred Intermittent fasting strategy is 16 hours of fast (usually between 7 pm to 11 am) and an 8-hour eating window (11 am -7 pm). The 16:8 fasting method through sleep times helps the digestive system and liver to do less work, reduces inflammation and the body to recover. There are various methods of IF, but the rules for this diet protocol are all the same. A person must adhere to a 12-16 hour fasting period and have an 8-hour eating window.
My preferred Intermittent fasting strategy is 16 hours of fast (usually between 7 pm to 11 am) and an 8-hour eating window (11 am -7 pm).
Often, women use IF to attempt to lose large quantities of weight (fat) in short periods of time because research claims that IF can turn fat stores into energy, which releases ketones into the bloodstream which may encourage weight loss.
Using short-term (3 days per week) IF calorie restriction/fasting may be effective when it comes to:
Reducing blood glucose and insulin levels: Improving the state of the overall glucose metabolism
Increasing Fatty Acid Oxidation through increasing lipolysis hormones GH, glucagon, and adrenaline
Sparing and preserving muscle tissue (lean mass), burning fat and changing body composition
Giving your digestive system and overworked gut a break. Also, fasting can help re-populated “good gut bacteria” in the stomach by going without calories through the night. Fasting can put our digestion in sync with our circadian rhythm.
Increasing various health factors such as; lower inflammation, lower blood pressure, reduced oxidative stress, increased protection against neurodegenerative diseases and autoimmune disease, etc…
Keeping the metabolism strong/healthy
When any type of fasting is done INCORRECTLY, particularly IF, things start to go wrong which is why fat loss may be halted
Here are some of the issues that may be counterproductive to your fat loss goals:
Obsessive food thoughts increase
Cravings increase
Sleep is disrupted due to high c cortisol levels which drastically affects fat loss and recovery
Encourages binge eating habits when eating window is available and at night
Encourages disordered eating patterns in women particularly
Raises stress hormone Cortisol, which decreases your fat loss ability
Stress thyroid hormone levels and function, which downregulates metabolism and reduces the ability to lose fat
Promotes muscle wasting, particularly in peri-menopause women and athletic women
Limits strength and energy to work out in the gym
Promotes brain fog, irritability, and low moods
Promotes fluid retention
Macros/ micros are not met during the feeding window
Difficult time meeting macro/micronutrients to meet fat loss goal
Undereating protein, good fats, and whole foods during the eating window
Digestion and elimination are affected which will reduce fat loss efforts
Disrupted menstrual cycles
Thinning hair due to nutrient deficiencies and disrupted thyroid function
Intermittent Fasting is not sustainable for women for more than three days per week
If you practice 16:8 IF and you are training fasted here are my suggestions
PRE WORKOUT FASTED
It’s important that after your workout you wait until 11:00 am (or you resting window) to eat your green shake with protein powder and eat a carbohydrate (ie) Oatmeal.
Mix (5 g) of BRANCHED CHAIN AMINO ACIDS OR EAA and (5 g) of GLUTAMINE IN WATER and drink it all before you go to the gym. You may also consider (5 g) Creatine Monohydrate.
During your workout, you will have another bottle of water filled with water and another (5g) of BCAA or EAA to sip during your workout and perhaps a little afterward until fast is broken.
BREAKING THE FAST POST WORKOUT
It’s important that after your workout you wait until 11:00 am (or you resting window) to eat your green shake with protein powder and eat a carbohydrate (ie) Oatmeal. Then continue to eat healthy (lean protein, good fats, veggies, fruit, low glycemic carbs) all day until 7:00 pm. Yes, you may have your organic chocolate during the day! Meet your target macros and micros in order that you stay healthy and maintain your moods and physique.
Love
Tania
