Intermittent & Prolonged Fasting Guide

Transcription

1 Intermittent & Prolonged Fasting Guide

2 Do you need it? Who should Fast? Almost everyone should incorporate some type of fasting into their regimen if they are trying to lose weight Intermittent fasting vs prolonged fasting (more detail to come) Fasting should be part of your weight loss program (1 of many therapies) Can be safely combined with supplements, medications, injections, etc. but watch for symptoms 2

3 How to Start Fasting & adrenal fatigue/hypothyroidism: Fatigue/adrenal fatigue/hypothyroidism is NOT a contraindication to fasting Fasting helps improve thyroid function, reduces inflammation and improves immune function Fasting improves leptin/insulin and glucose homeostasis Fasting reduces weight directly (very strong weight loss therapy) 3

4 Intermittent fasting: Daily or 5x per week fasting schedule Length of time is usually hours of fasting per day (sleeping counts) -> just an early lunch or late breakfast Good to start fat adaptation but may not be good enough for serious weight loss Think of it as eating windows each day - 8 hour eating window = 16 hour fast - 6 hour eating window = 18 hour fast - 4 hour eating window = 20 hour fast 4

5 Prolonged fasting: Longer fasts > 24 hours at a time Very therapeutic and helpful to multiple systems in the body Should be balanced with periods of feasting and adequate nutrition to avoid prolonged caloric deprivation/starvation Weekly prolonged fasts work great 1-2 days per week of water fasting = 5-6 days of normal eating each week (more than enough to help with weight loss without damaging your metabolism) 5

6 Examples: *16 hour per day intermittent fasting (8 hour eating window each day) *2, 24 hour water fasts on 2 consecutive days each week - Start fast at 5pm Friday - Break fast 5pm Saturday (30 minute meal) - Resume fast Saturday 5:30pm until Sunday at 5:30pm *Every other day fasting x3 weeks (with 2 week break) - Fast: Monday/wednesday/friday - Eat from 8am-8pm: Tuesday/thursday/saturday - Sunday regular day 4 day fasts each month Longer fasts 4+ days - Make sure to take 3-4 weeks off if you go 4+ days 6

7 How to determine where to start: Combination of the following: - How much weight you want to lose? - How leptin/insulin resistant are you? - How damaged is your metabolism? Fasting is easier than you think (and most people love it) Start with intermittent daily and move to 2, 24 hour fasts each week Most people have no problem starting with 2, 24 hour fasts and moving to every other day fasting as necessary 7

8 Rules for Fasting: WATER ONLY (Obviously no food) Avoid artificial sweeteners 1 cup of black coffee ok on fasting days 1 cup of herbal tea ok on fasting days Ok to take medications/supplements Ok to take injectables (B12 + GLP-1 agonist) Ok to fast long term (many patients fast weekly for 6-9+ months) Ok to continue your fast if you are doing well (continue beyond 24 hours if you want) Ok to have a large meal after your fast (it will not ruin the benefits of your fast) 8

9 Tips for Fasting: If lightheaded or dizzy use salt water - Combine ¼ tsp of salt (himalayan pink salt) with 8 ounces of water (drink as often as necessary) - Take electrolyte solution Ok to use phentermine on fasting days only (2x per week maximum) if your appetite is out of control Ok to use San pellegrino (sparkling mineral water) with essential oils or by itself Ok to flavor water with essential oils 9

10 Will you need to fast forever? No, but you should fast while you still need to lose weight Once you hit target weight you may need to fast 1-2x per month to maintain your weight Remember to balance fasting with feasting (think holidays and birthdays) 10

11 Questions? 11