Intermittent fasting nutrition is essential if you’re aiming to lose weight, gain muscle mass and radiate health and vitality.
Intermittent fasting (IM) is a concept that has been around for ages. It is not about what foods you choose eat. But it is all about the timing of when you eat and don’t eat, cycling between periods of feasting and fasting.
Intermittent Fasting Nutrition
Many people will tell you that you can eat whatever you want and still lose weight while intermittent fasting.
And, while this may be true, if you want to be the healthiest version of yourself, then you may want to upgrade your diet and make healthier choices when it comes to nourishing your body with life-giving food.
Here are a few tips to guide your food choices and maximize your results when intermittent fasting:
Include a serving of protein with each meal or snack. Examples include plain Greek yogurt, cottage cheese, whole eggs, chicken breast, grass-fed beef, fish, whey protein, a can of tuna or beans.
Eat plenty of leafy green and cruciferous vegetables, such as spinach, romaine lettuce, broccoli, cabbage and cauliflower.
Include healthy fats, such as grass-fed butter, coconut oil, olive oil, avocados, nuts and nut butters.
If you’re in the mood for something sweet, fruit is an excellent choice.
A bit of dark chocolate (at least 70-80% cocoa) is full of antioxidants and makes a delicious and indulgent treat.
Complex carbohydrates, including sweet potatoes, brown rice, oats and quinoa are okay if you are able to reach your weight loss goals. Just keep in mind that if your weight loss is stalling you might try eating smaller portions (or eliminate these foods until you reach your goal weight) and see if that helps.
Drink plenty of water throughout the day. Coffee and green tea are healthy beverages you can include in your periods of fasting.
Avoid simple sugars and simple carbohydrates found in white bread and baked goods.
Avoid packaged and processed foods.
To sum up, intermittent fasting is a timing concept, cycling between periods of feasting and fasting.
It is essential to nourish your body with healthy foods such as protein-rich foods, healthy fats, and antioxidant-rich fruits and vegetables. Complex carbohydrates are tolerated fine by some people, but this may be something to pay attention to if you have difficulty meeting your weight loss goals.
Finally, avoid sugary, simple carbohydrates and prepackaged foods. And always drink plenty of water.
Have you tried intermittent fasting? What do you like to eat?
Please share your thoughts and comments below in the comment section. I love hearing from you!
You may want to read more about intermittent fasting here:
However, this bit of wisdom never crossed my mind, until it was too late to change the course of history.
I realize this may sound a bit dramatic, and I’m not usually the dramatic type.
In fact, I’ve coached our kids many times to, “stay away from the drama”.
But, if you’ve ever survived a coffee explosion (or similar crazy accident that totally blindsided you) you might feel a similar sense of urgency to share your story and warn others away from a similar calamity.
What Happened And What I Learned
So here’s the play-by-play.
It was an ordinary Monday morning at our house. Everyone had been hustling around, readying themselves for school and work.
I’d just driven our youngest daughter, Emma, to school and returned home to a long list of tasks I was aiming to accomplish that morning.
As I was simultaneously planning my day and cleaning up the kitchen from breakfast I put my mug of now-cold coffee in the microwave to warm it up.
Nixing the microwave has been on my list of steps to living a healthier life, but the convenience factor has always brought me back, unfortunately.
I must have pressed 2 minutes instead of my intended 1 minute to reheat my coffee and when I glanced at the microwave next I noticed my coffee was boiling up over the top of the mug.
So I stopped the microwave and took the mug out with my right hand.
I walked to the kitchen sink, picked up my plastic travel mug in my left hand and poured the boiling hot coffee into the travel mug.
The hot coffee literally made a hissing blast off sound, then exploded up out of the travel mug onto my left hand and forearm.
This was (obviously) not my finest moment, and was mistake number two.
Lesson(s) learned: Don’t pour boiling liquid into another container until it has time to cool. Don’t use plastic!
After the coffee explosion, I remembered what my Mama taught me and ran cold water over the burn for a good while (10 minutes maybe).
Once the numbing cold wore off I realized that it hurt and I should probably go to the doctor.
The Good, The Bad And The Ugly
So I drove myself to the local walk-in clinic, where they prescribed a common topical burn treatment, Silvadene.
Three days, and an allergic reaction later I realized Silvadene has sulfa in it and I’m allergic to sulfa drugs (something I’d mentioned at my appointment and was written on my chart, but we won’t go into that now).
Like many of you, I’m no stranger to advocating for proper medical treatment. I normally read about anything and everything I’m prescribed before taking it because I want to be careful about what I put into my body.
Typically, I prefer natural treatments to pharmaceuticals when possible (although I acknowledge there are helpful, life-saving drugs out there), and was planning to switch to a honey-based treatment after the 3 days of Silvadene the doctor had prescribed.
I didn’t plan for an allergic reaction, but then again, who really does? But, by day 3 I was feeling pretty lousy, started studying Silvadene and realized it was indeed a sulfa drug.
Because I’d never been burnt like this before I didn’t have a plan in place ahead of time. Otherwise, I’d like to think this could have been avoided.
But since then I’ve learned about some great natural remedies to help relieve and heal burns. I hope they help you if you ever have a burn situation like I’ve had!
I’m currently treating my burns by applying the following topically:
this raw honey-based burn treatment, Medihoney Wound Gel Oinment. I’ve experienced much more healing with it compared to the Silvadene….If I knew then, what I know now.
Also, I’m making sure to eat plenty of healthy, whole foods, citrus fruits and foods rich in Vitamin C, bone broth, apple cider vinegar and healthy fats to give my body the rich nourishment it needs to properly heal.
The good news is that in the future I feel better prepared to help if someone gets a burn. So please, check out these great natural remedies for relieving and treating minor burns.
Home Remedies For Burns
Raw Honey: Honey has antibacterial, disinfectant properties.Simply spread honey on a sterile gauze bandage and apply directly to the burn.
Cold Water: Running cold water over a burn for several minutes can help remove the heat and stop the burn from spreading. Please note, do not ever apply ice to a burn because it can restrict blood flow, which is necessary for proper healing.
Aloe Vera: If you have an aloe vera plant, just apply a bit of the gel to the burn. Or, you can buy 100% pure aloe vera gel. I use and love this Aloe Vera by ArtNaturals. For added healing benefits, you can add turmeric powder to the aloe vera gel.
Raw Potato: Potato soothes the skin when applied to a minor burn soon after the burn occurs.
Lavender Essential Oil: Depending on your personal preference you may or may not choose to dilute the essential oil. I apply 2 or 3 drops directly to the burned area twice daily. Lavender is great for eliminating pain and reducing the risk of scarring.
Vitamin E: This powerful antioxidant gel can be applied topically to promote tissue repair.
Coconut Oil and Lemon Juice: Mix a solution of these two ingredients to promote healing once the initial burn has cooled. (Please keep in mind you don’t want to apply fat, such as lard or butter to a burn because it can trap the heat in, making it worse in the long run.) This is the coconut oil we use.
There are many natural treatments you can use to help relieve and heal minor burns. These include raw honey, turmeric, essential oils, aloe vera, and raw potato.
Please learn from my missteps and don’t try to multitask, especially when you’re holding a cup of boiling hot coffee in your hands. 😉
What natural treatments have you used for burns? What are your opinions and experiences with multitasking?
Please share your comments below in the comment section. I love hearing from you and will respond to your comments as soon as possible!
There are a few different ways to do IF. And I love this, because we’re all unique. We don’t need a “one size fits all approach”.
If you’re like me, you want a plan that fits your personality, style and life. So here they are.
The Most Popular Intermittent Fasting Methods
1. The 5:2 Diet
This one was developed by a British journalist and doctor, Michael Mosley. It involves eating normally 5 days of the week and greatly limiting caloric intake the other 2 days.
During the fasting days it’s recommended that women restrict their calories to 500 per day, and men to 600 per day.
So, for example, you might choose Tuesday and Thursday as your fasting days. You could enjoy 2 small meals of 250 to 300 calories each of those days. Or your eat all of your calories all in one meal. Then the other 5 days you would eat normally.
2. 24-Hour Fast (Eat-Stop-Eat)
Fitness expert Brad Pilon made this method popular. It’s recommended to do it only once or twice a week since you’re completely fasting for 24 hours straight.
It’s fine to have calorie-free beverages, such as black coffee, green and herbal teas and plenty of water.
If you’re not sure you can go a full 24 hours that’s fine. Start with 14 or 18, then work your way up.
Many people begin their fast after dinner one night, then break the fast the following night at the same time.
3. 16/8 Fast (LeanGains)
This is my favorite way to IM because (for me) it’s easy and fits my schedule. And this keeps me motivated. Also, I don’t feel like eating when I wake up, so the 16/8 allows me to simply grab my coffee and go.
With this method you’re fasting each day for 16 hours and eating within an 8-hour window. This is also known as the LeanGains method, which was started by fitness guru, Martin Berkhan.
The easiest way to do 16/8 is not to eat after dinner, then skip breakfast. For example, if you finish dinner at 7 pm, and don’t eat your next meal until 1 pm the following day, you’ve fasted for 16 hours.
Some recommend women only fast 14 to 15 hours at a time, but listen to your body. If you are able to go the full 16 and still be healthy about it, then go for it.
The Warrior Diet was started by Ori Hofmekler. The plan here is to fast for 20 hours, then eat one large meal in the evening.
Something that makes this plan unique is that during the 20-hour fast, you’re allowed to eat small snacks of Paleo-friendly foods, such as raw fruits and vegetables, juice and protein.
Some fasting purists say that because of this The Warrior Diet isn’t a fast at all.
Either way, many people have had great success with it.
5. Meal Skipping
This is a less structured way to fast that some people enjoy. If you don’t feel hungry for breakfast one morning, simply skip breakfast (or lunch, or dinner).
And don’t worry about what you may have heard about meal skipping. You will not lose muscle or go into starving mode.
This is all a myth. Our bodies are actually quite adept at going without food for long periods of time, so skipping a meal or two here and there is fine.
So if you’re not hungry, or you’re too busy to stop and eat, just skip a meal and eat later.
If you have an eating disorder, IM is not recommended.
And please keep in mind that it’s not for everyone. Some people love it, but others don’t, and that’s okay.
IM has some pretty great health benefits including weight loss, increased longevity, and decreased risk of cancer and Alzheimer’s. It can also simplify your life because you spend less time prepping meals and shopping for groceries.
We’ve covered 5 of the most popular Intermittent Fasting methods here today. There is no right or wrong way to do IM. You might want to try a couple of different methods before you find the one you like the best.
Have you tried any of these IF methods? Do you have a favorite? Please share in the comments below!
Finally, if you’d like to learn more about IF you might like to check out:
Continuing with my series on Intermittent Fasting (IM), I have some speedy quick tips to share with you.
I hope these help if you decide you’d like give it a try!
Tips For Intermittent Fasting Like A Rockstar
Stay hydrated by drinking plenty of water. I aim to drink 16 ounces first thing when I wake up, then throughout the day. Filling up with H2O keeps hunger pangs away. Plus, it’s just plain healthy.
Drink green tea and coffee during the fast. If you want to add Stevia that’s fine, but stay away from sugar and creamers because of the added calories. And, best of all, caffeine naturally suppresses the appetite.
Start your fast after dinner. This is the easiest time to start because you’ll be sleeping for the majority of the fast. There’s no reason to make it hard on yourself, right?
Break your fast with healthy food. Make sure your first meal of the day includes plenty of nourishing whole foods. Try to stay away from processed junk food and sugar.
Be aware of portion sizes. Chew your food slowly and savor the flavors. Don’t eat more than you would in a typical meal.
Try it for at least 3 or 4 weeks. This gives your body time to adapt. And it gives you a fair amount of time to decide what you think about IM.
Be flexible and expect ups and downs. This is normal, as are ups in downs in life. Try to relax through it and “this too shall pass”. In the meantime, revel in flexing your self-discipline muscles.
Stay busy and be productive. You may find your most productive time is during your fast. This has been my experience. In fact, I’m writing this post while I’m fasting.
Work out a little. There’s no need to overdo it here but you might lift some weights, do a kettlebell workout or go on a walk. The important thing is to move your body and do something you enjoy!
Allow time for quality sleep. Everyone is different, but aim to catch plenty of zzzzz’s. Most adults need 7 to 8 hours.
Listen to your body. Pay attention to energy levels, moods and emotions, hunger and food cravings, and how you feel overall. Fasting is the perfect time to get in touch with your body’s cues.
I hope these tips for IM help you if you decide to try it. Different things work for different people, but I’m really loving it for better concentration, weight loss (1), fewer sugar cravings and many more health benefits.
But, whatever you decide, I know you’re a rockstar! 😉
Are you thinking about trying IM? Can you think of more tips to add? Please leave you comments below and get the conversation started. I love hearing from you and will reply to your comments as soon as possible. Thanks guys! XO
Finally, if you would like to learn more about Intermittent Fasting you may want to to check out:
Since I started 16/8 Intermittent Fasting last year I’ve enjoyed some pretty awesome benefits including:
better balanced blood sugars
fewer sugar cravings
increased concentration during fasting periods
less time spent prepping food
less body pain
In the mean time I’ve received a bunch of questions about how this whole thing works. I’ve answered some of the most common ones here. I hope this helps you guys!
Intermittent Fasting Q & A
What is Intermittent Fasting (IF)? It’s an eating pattern. It is not a diet. It’s eating, or not eating, in a strategic way.
If I’m fasting in the morning can I still have my coffee or tea? The short answer is yes! Generally speaking, you’re free to have water, black coffee, tea, and greens powder and you should be fine. Also, if you drink one cup of coffee each morning and like to add a splash of cream you’ll most likely be okay. But, if you’re one of those people who drinks it all morning long and adds the fixins each time…then probably not. Most people can get away with consuming 50 to 100 calories during the fast, but any more than this is too much and is considered breaking the fast.
How hard is it…..really?? I love this question! Ha Ha! I certainly hope that didn’t sound insensitive because I had the same question when I started. This one just tickles my funny bone. So, depending on how often you’re fasting it may take a few days to get used to. But it’s been my experience that once I adjusted I wish I’d known about IF sooner. The benefits definitely outweigh any negatives felt in the first couple of days.
How much weight will I lose? This depends on several factors such as how long and often you fast, what you eat between fasts, whether you work out, age, muscle mass, metabolism and other elements.
Can I work out while I’m fasting or will I pass out? Yes, you can work out while fasting. In fact many athletes (and non-athletes) plan their workouts an hour or so before they break their fast so they can eat as soon as they’re finished training. For example they might plan to work out from 12 pm to 1 pm, then eat breakfast/lunch at 1 pm.
Do I have to do it every day? No, you can IM as much or as little as you choose. It’s totally up to you.
What’s the difference between a diet and Intermittent Fasting? Dr. Michael Eades does a great job explaining the answer to this question here: Diets are easy in the contemplation, difficult in the execution. Intermittent fasting is just the opposite — it’s difficult in the contemplation but easy in the execution.Most of us have contemplated going on a diet. When we find a diet that appeals to us, it seems as if it will be a breeze to do. But when we get into the nitty-gritty of it, it becomes tough. For example, I stay on a low–carb diet almost all the time. But if I think about going on a low–fat diet, it looks easy. I think about bagels, whole wheat bread and jelly, mashed potatoes, corn, bananas by the dozen, etc. — all of which sound appealing. But were I to embark on such a low–fat diet I would soon tire of it and wish I could have meat and eggs. So a diet is easy in contemplation, but not so easy in the long–term execution.Intermittent fasting is hard in the contemplation, of that there is no doubt. “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. “I could never do that.” But once started, it’s a snap. No worries about what and where to eat for one or two out of the three meals per day. It’s a great liberation. Your food expenditures plummet. And you’re not particularly hungry. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.– Dr. Michael Eades
Won’t I have trouble concentrating and feel super tired while I’m fasting? You’d think so, but most people report having more energy and better concentration! Count me in!
Can anyone try Intermittent Fasting? IM is not recommended for people who have eating disorders. Also if you’re pregnant or nursing, if you have diabetes, other blood sugar problems, heart disease or other chronic disease it is best to speak with you doctor before doing an intermittent fast. *Please note that I have been diagnosed with several chronic diseases as well as reactive hypoglycemia that was causing me a lot of problems. Intermittent fasting has helped even out my blood sugar and benefited me in several other ways.
Intermittent fasting has recently gained notoriety even though it’s been around for ages. More and more studies are showing the benefits of IM on the body. As a flexible eating plan it’s a great way to lose weight and increase concentration and energy.
Have you tried Intermittent Fasting? What did you think?
Please leave your comments and questions in the comment section below. I love hearing from you and will respond to your messages as soon as possible. Thanks!
If you’d like to learn more about IM you might want to check out:
By contributing author– Rudy Caretti (biography below)
“So, you love coffee? You are not the only one. Fortunately, an everyday dose of coffee in the right quantity is attributed to various health benefits.
5 Reasons To Drink Coffee Every Day
1. Coffee helps you perform better during workouts.
You may already know, but most supplements taken by athletes contain coffee extracts such as caffeine. There is a scientific reason behind this. Caffeine has several effects on the human system that causes one to do better during physical activity. When taken 30 minutes before any physical activity, black coffee promotes the release of endorphins. These hormones are responsible for our happy moods and adrenaline. These two hormones cause the body to respond positively to any training, leading to better results.
Besides, caffeine alters the way the nervous system responds to pain. This causes the body to endure more strenuous situations. In this case, your muscles will tolerate longer sessions of intensive endurance- and strength-building exercises.
In a nutshell, caffeine can propel one to train harder, thus improving their results. No wonder scientific research has found coffee can improve athletic performance by about 11-12%.
2. It is loaded with minerals and antioxidants.
The red berry is one food substance packed with many essential nutrients. If you prepare your cup rightly, you are sure to ingest these into your body.
Also, some of the nutrients obtained by drinking coffee include:
Coffee also contains more antioxidants than a single serving of fruits and vegetables combined.
3. Coffee can keep diseases at bay.
Research shows coffee can help keep dangerous diseases away. Some of these diseases have claimed the lives of many people. Others do not have any known cure. Luckily, one can lower their chances of contracting such ailments by drinking coffee. Some of the said ailments are listed below.
Parkinson’s disease: According to Mayo Clinic, “Parkinson’s disease is a progressive disorder of the nervous system that affects movement. It develops gradually.” A 2002 report published in the Annals of Neurology showed those who drank java daily lowered their chances of suffering from Parkinson’s by 32% and 60%. This finding was unique to those who enjoyed caffeinated coffee only.
Diabetes II: A study by Harvard School of Public Health researchers looked at information collected over 4 years on people with diabetes II and some without. The study was divided into 3 sections. The researchers were interested in finding the relationship between type 2 diabetes and the kind of diet the study subjects were eating. The results showed that among the 7,269 subjects, the people who took at least one cup of coffee each day for those 4 years decreased their chances of developing diabetes II by 11%.
Cardiovascular diseases: Contrary to the popular belief that caffeine in coffee can lead to high blood pressure and consequently endanger your heart, research has shown the effect is dismal. Regular intake will not only cause the blood pressure risk to disappear, but also lower your chance of developing heart disease by 20%. This finding was upheld by a Korean study published in 2014. The study found that taking coffee in moderate amounts reduces one’s disposition to coronary artery calcium (CAC). CAC is a key indicator of possible cardiovascular disease.
With the burden of such ailments off your shoulders, you are likely to lead a long, healthy and happier life. No wonder, another benefit you could be enjoying by simply sipping your cup of Joe is the possibility to live longer.
4. It makes your skin and hair blossom.
As mentioned earlier, coffee is packed with many antioxidants and minerals which could help keep your skin healthier and glowing. When the body is getting rid of various toxins successfully, one part that is likely to blemish is your skin. Also, the vitamins and minerals cause your hair to grow faster. Also, did you know you can treat your hair with a cool brew of a strong pot of coffee to make it shiny, stronger and healthier?
5. Coffee improves your mental health.
Good mental health is a result of a combination of several factors. However, the most important one is happiness. Most benefits of coffee discussed above work together to make you a happier person. In this regard, you are likely to enjoy better mental health. There are other ways, however, coffee could be good for your mental well-being.
Based on a 2011 Harvard study, people who enjoyed at least 4 cups of coffee daily lowered the risk of falling into depression by 20%. Depression is one of the many mental disorders that can deprive one the joy of leading a fulfilling life.
In conclusion, coffee is a delicious beverage many of us enjoy each and every day. There are many reasons to drink coffee including health benefits for our skin, hair, mental health and disease prevention.
For more about coffee, you might like you check out:
— Author, Rudy Caretti, has more than 15 years of experience in the coffee industry, a passion that started in Italy within the family business and brought him to found Gimoka Coffee UK and G Coffee Pod with a group of friends, who share the same passion.
Since he roasted his first batch of coffee seeds as a teenager, he was fascinated by the many ways it can be processed to get the many distinctive flavors we all love.
As a coffee connoisseur, Rudy has always been aware of the vital role coffee plays in people’s social life. And he is especially active through the company’s social media and blog. He loves sharing his knowledge with readers around the world, writing and posting articles that range from the coffee brewing techniques to raising awareness of the importance of responsible production to help protect the rights of farmers and protect the environment.