Intermittent Fasting Nutrition: What To Eat For Maximum Results

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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:

fasting nutrition
Be sure to eat high-protein foods, such as chicken, grass-fed beef, beans, eggs, fish, Greek yogurt and whey protein.
  • 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.

The Takeaway

fasting nutrition
Berries are chock full of antioxidants and are an excellent choice when you’re craving something sweet.

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:

Connect With Me Below:

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The Intermittent Fasting Workout: Benefits Of Exercising In A Fasted State

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If you’re an intermittent fasting (IF) pro, or fasting for the first time, you may be wondering how this lifestyle will mesh with your workouts.

Or if it’s safe to work out at all while fasting.

The great news is that, yes, you can continue your fitness regimen.

As it turns out, training while intermittent fasting has some pretty impressive health benefits which I know you’re going to love.

The Benefits Of Exercising While Fasting

Did you know that exercise and fasting combine to cause oxidative stress on your muscles? It may sound bad, but in this case it’s actually beneficial.

Fitness expert Ori Hofmekler explains acute states of oxidative stress are:

” … essential for keeping your muscle machinery tuned. Technically, acute oxidative stress makes your muscle increasingly resilient to oxidative stress; it stimulates glutathione and SOD [superoxide dismutase, the first antioxidant mobilized by your cells for defense] production in your mitochondria along with increased muscular capacity to utilize energy, generate force and resist fatigue.

Hence, exercise and fasting help counteract all the main determinants of muscle aging. But there is something else about exercise and fasting. When combined, they trigger a mechanism that recycles and rejuvenates your brain and muscle tissues.”

Exercising in a fasted state can help you:

  • burn fat (1)
  • lose weight
  • improve body composition (2)
  • boost cognitive function (3)
  • increase growth hormone (4)

All great reasons to work out before breakfast!

What Kind Of Workout Should I Do While Fasting?

Technically, you can simply fast and reap the benefits. But many people want to work out and further maximize their results.

Thankfully, this doesn’t have to involve going to the gym everyday for an hour, unless you want it to.

The great thing is, this is highly individualized. You can find what works best for you and what activities you enjoy most and do that. Depending on your commitment level and your current personal fitness, your workouts can be tailored to your goals and abilities.

Because intermittent fasting is a lifestyle, you’ll likely find different workouts and schedules that best suit your goals and needs over time. Here are some examples of workout options you might choose while intermittent fasting:

  • Many beginners starting out with IM enjoy taking a gentle walk 2 or 3 days a week for 20 minutes.

    workout
    Intermittent fasting workouts are individualized and fun!
  • If you’re looking for full-body training, you might want to check out 20 Reasons To Try A Kettlebell Workout or The Health Benefits Of Rebounding On A Mini Trampoline for kettlebell and rebounding workouts, which are both fun and invigorating.
  • Many people who love the IM lifestyle find that short, quick bursts of exercise followed by brief recovery periods, such as high-intensity interval training (HIIT) is very effective.
  • Looking for muscle gains and definition? Strength training may be what you’re looking for.
  • Swimming, hiking, yoga, rollerblading, skiing, jogging, dancing, Pilates, team sports, etc. Any activity that gets you moving it great!

So now that you have some ideas for how to train while fasting, I want to share some important tips to help you get the most out of your workouts, as well as some special considerations to be aware of.

Tips For An Intermittent Fasting Workout

  • An easy way to get the fat-burning effects of working out in the fasted state is by exercising first thing in the morning before you eat your first meal of the day. This works great with the 16/8 (or other) IF plan and allows your body to tap into its fat stores.
  • If you’re planning on doing heavy lifting, or other strenuous activity, make sure to eat a protein-rich meal within 30 minutes after your workout. Whey protein is especially beneficial and makes for a quick meal on the go. This is our favorite whey protein. It has 30 grams of whey protein per serving, is gluten-free and has no artificial flavors, colors or sweeteners.
  • Listen to your body. Be mindful of individual factors such as medical history, whether you’re taking prescriptions, age, and physical fitness level. If you need/want to drink a whey protein shake before your workout, do it. If you feel light-headed, your ears are ringing, or you feel like you’re going to pass out during a workout, don’t “tough it out”. Use common sense and pay attention to warning signs like these. Plus, here’s something to consider: A study published in the Medicine and Science in Sports & Exercise journal revealed that consuming 20 grams of whey protein 30 minutes before a resistance training session boosted metabolism for up to 24 hours after the workout. (5)

The Takeaway

To sum up, working out and intermittent fasting can be done together, with many health benefits. These impressive benefits include fat burning, weight loss, improved cognitive and hormone function and improved body composition.

There are a variety of workouts you can do while enjoying the IF lifestyle. Keep in mind if you’re doing heavy lifting or other strenuous workouts, you should eat a high-protein meal, such as a whey protein shake, after your training session. Everyone is unique and requires a specialized fitness regimen. Always listen to your body and use common sense when working out and fasting.

You may want to read more about intermittent fasting here:

Connect With Me Below:

Pinterest — /LoriGeurin
Facebook — /LoriGeurinBlog
Twitter — @LoriGeurin
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Email — healthylife@lorigeurin.com

This post contains affiliate links. You can read our Affiliate Policy here.


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The Top 7 Myths About Fasting Revealed

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Intermittent fasting is all over the news. Not only is it super popular, but it’s also a highly effective way to lose weight and boost your health.

Intermittent fasting (IM) is an eating pattern which cycles between periods of eating and not eating, or fasting.

But, despite its vast popularity, there are several myths surrounding IM.

This article focuses on the most common myths related to fasting and the frequency of meals and snacks.

Top Myths About Fasting Debunked

1. Intermittent fasting causes muscle loss.

Some people believe when we fast our bodies burn muscle and use it for fuel. And while this is true with dieting in general, there’s no evidence showing this happens with IF.

In fact, evidence suggests that intermittent fasting is superior for maintaining muscle mass. Pretty cool, huh?

In one study, IM caused similar weight loss compared to daily caloric restriction, but showed much less muscle mass reduction. (1)

2. Skipping breakfast is bad for you and will make you gain weight.

myths about fasting
Skipping breakfast will not make you gain weight.

Have you heard? “Breakfast is the most important meal of the day.” Sure you have. But did you know that this statement has no scientific backing?

In fact, a 2014 randomized controlled trial compared a group of 283 overweight and obese adults eating breakfast vs. skipping breakfast. At the conclusion of the 16-week study, there was absolutely no difference in weight between the two groups. (2)

3. Eat small meals to keep your blood sugar under control.

Despite what many diet “experts” say, you don’t need to eat small meals throughout the day to support energy and be mentally efficient. And this is because blood sugar is well-regulated in healthy people.

Your blood sugar is controlled by ghrelin and other metabolic hormones. And it typically follows the eating patterns you’re used to.

Believe it or not, people can easily adapt to periods of fasting. You don’t have to eat often to control your blood sugar because it adapts to your “entrained meal patterns” just fine.

4. Fasting increases cortisol levels.

Cortisol is a steroid hormone produced in the adrenal glands.

Cortisol is often given a bad wrap, but truth be told, it fulfills many important roles in the human body. It helps control the blood sugar, thereby regulating metabolism. It also works as an anti-inflammatory, and influences memory formation and blood pressure.

Cortisol is what gets you up and moving in the morning. (What’s that you say? You thought that was coffee’s job?) Trust me, I hear you.

One important study found short-term, or intermittent fasting caused cortisol to drop. (3)

So please don’t worry about fasting increasing your cortisone. It simply is not true.

5. Eat often to speed up your metabolism.

Many people believe eating more often will stoke their metabolism, thereby causing them to lose weight.

Although your body does burn some calories (about 10%) when it is digesting food, it isn’t that much. This process is the thermic effect of food (TEC).

But, studies have shown the body will expend the same amount of calories whether you eat all your calories in 2, 3, 5 or 6 meals a day.  Your total caloric intake and macronutrients are what matter. (4)

6. Fasting puts you in “starvation mode” and your body starts shutting

myths about fasting
Intermittent fasting can actually speed up your metabolism!

down.

So many believe this myth. And while it is true for long-term fasting it’s just not so for IM.

In fact, short-term intermittent fasting has been shown to speed up the metabolism!

Any sort of long-term weight loss is going to cause the body to burn fewer calories. And when you weigh less you have fewer calories to burn. That’s why, if you’ve tried losing weight on a point system, such as Weight Watchers, after you’ve lost some weight, your points decrease.

Studies prove that fasting up to 48 hours can boost metabolism 3.6 to 14%! (5) But, if you fast longer the metabolism can go down. So just keep this in mind.

7. Eat more often to avoid getting hungry.

Some people say eating snacks helps ease their hunger and diffuse cravings. And others find that eating less often keeps them satisfied longer. In this case, it seems they’re both right.

There have been several studies on this and they’ve been mixed.

Some studies suggest eating more frequent meals and snacks causes increased hunger, others find no effect, and others show an increase in hunger. (6, 7)

So, if eating healthy snacks between meals helps curb your hunger pangs then go for it. And, however, if you feel better eating fewer snacks and meals then go with that. In this case it’s simply a personal preference.

The Takeaway

Intermittent fasting is a popular and effective way to lose weight and boost your health. But as you can see there are many myths about fasting. It’s good to know what they are so you can have fun with IM and not have to sweat the small stuff! Many people have found success with IF and I hope you do too!

Please let me know if you have any questions! I’m happy to help you in any way I can. 🙂

Have you tried fasting? Can you think of any more myths about fasting you’d add to this list?

Please leave your comments below in the comment section. I love hearing from you!

Also, if you enjoyed this article, you might want to read:

Finally, this post contains affiliate links. This simply helps cover expenses to keep the blog up and running. You can read our Affiliate Policy here.


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5 Favorite Intermittent Fasting Methods Explained

intermittent fasting methods

As I’ve shared in earlier posts, Intermittent Fasting (IM) is so great for your health.

Not only can it help you lose weight and belly fat (1), but it also helps with:

  • cellular repair
  • hormone regulation (2)
  • lowering your risk of Type 2 Diabetes (3)
  • preventing Alzheimer’s (4)
  • preventing cancer (5)
  • reducing cholesterol (6)
  • reducing oxidative stress and inflammation (7)
  • increased longevity (8)

For a fast review of IF you might like to refer to The Quick Guide To Intermittent Fasting.

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.

4. 20-Hour Fast (The Warrior Diet)

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 

intermittent fasting methods
You may want to try some different IF methods to find the one that’s right for you.

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.

Special Considerations

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.

The Takeaway

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:

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Quick Tips For Intermittent Fasting Like A Rockstar

tips for intermittent fasting

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

  1. 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.
  2. 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.
  3. 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?
  4. 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.
  5. Be aware of portion sizes. Chew your food slowly and savor the flavors. Don’t eat more than you would in a typical meal.

    tips for intermittent fasting
    Eat plenty of protein, fresh fruits and vegetables.
  6. Include plenty of protein in each meal. Protein is a great appetite suppressant and it’s essential for maintaining and building muscle. You might like to try this recipe for My Favorite Peanut Butter Protein Shake.
  7. 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.
  8. 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.
  9. 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.
  10. 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!
  11. Allow time for quality sleep. Everyone is different, but aim to catch plenty of zzzzz’s. Most adults need 7 to 8 hours.
  12. 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.

The Takeaway

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:

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Intermittent Fasting: The Effortless Way To Lose Weight

fasting lose weight

Okay, so tell me the truth. Do you think I went too far?

With the title of this article, I mean.

Now before I start getting hate mail (which would never come from you, because you guys are great!) please hear me out.

Yes, I realize using the words “fasting” and “effortless”  in the same sentence may sound like an oxymoron, if not tasteless.

But I do have an explanation for this.

Weight Loss Yo-Yo

First, let me share a little background. I’m no longer the “skinny minny” I was in high school, and I’m thankful for that. Now I’m focused on growing healthier and stronger each day.

As a teenager, and like other young, impressionable girls, I was keenly aware, observing the world around me. Though I heard, “pretty is as pretty does” and “beauty comes from the inside”, I also observed a preoccupation with appearances, diets and physical attractiveness.

This combined with societal pressures that girls act and look a certain way places a world of confusion in young minds. As a result, my relationship with food was not always healthy. (Look for a future post on this as it’s a topic of great importance to me.)

But now, thankfully, I enjoy food as much as the next girl. And I’m no stranger to weight loss programs. As a mama to four beautiful, and now grown, babies my body has morphed from thin and frail from Lyme disease to round and 9 months pregnant, and everywhere in between more times than I can count.

fasting lose weightWith each pregnancy I was extremely nauseated, throwing up, unable to keep food down, the first several months. Needless to say I always lost weight and did not gain in the first half of the pregnancies.

And each time this would alarm my doctor, to which he would prescribe that I eat more and start putting on weight. This sounded like an impossible task until the nausea let up towards the latter half of the pregnancies. Then I would proceed full speed ahead by following my doctor’s orders.

You can probably see where this is going….With Drew, our first child, I ended up gaining 43 pounds in 4 months. For someone who’s only 5’6″ I’m pretty sure that set some sort of record?

After he was born I was so busy nursing and caring for a newborn that I was able to lose all the weight before we found out we were expecting his little brother, Cooper, 15 months later.

And, on it went. The weight went up and down with each little bundle of joy. And as our family grew, at times, so did my waistline. And may I just say, that our children have been the most amazing blessings.

So, thanks for indulging my little trip down memory lane, all to say this….

I understand the frustrations and difficulties of wanting to lose weight and putting it off because… I’m too busy with my job, or my family needs me, or there aren’t enough hours in the day, or I don’t want to spend money on a gym membership, or (fill in the blank with an excuse).

If you’re at all like me, we can come up with a million excuses, can’t we?

I truly understand.

The struggle is real.

If I could go back in time, I would approach my weight loss efforts with intermittent fasting (IF).

Why? Because (for me):

  • losing weight is easier with IF
  • it makes life simpler–less meal prepping
  • doesn’t require you to record what you eat (even though I like to do this anyway)
  • I can eat the healthy foods I want and not have to cut out entire food groups
  • it helps my concentration
  • has helped reduce my body pain (symptom of Chronic Lyme disease)
  • it’s improved my short-term memory (another symptom of Lyme)
  • fewer sugar cravings

Intermittent Fasting, Lose Weight The Easy Way

When you are fasting your body has to use its stored fat for energy. This is a good thing and much more effective than just cutting calories. If you want to lose any excess fat you’re carrying around IF is a great way to do it.

So forget what you’ve heard about eating 6 meals a day and read on.

Sciencey Stuff

When you’re fasting your body releases 2 essential fat burning hormones:

  • human growth hormone (HGH)
  • Norepinephrine (noradrenaline)

HGH can aid in both fat loss and muscle gains (1).

When Norepinephrine is released it breaks down body fat into fatty acids which are burned for energy (2).

Also, during fasting periods, insulin decreases significantly (3). This leads to fat burning.

Fat burning!

And more fat burning!

Simplify Your Life

When you eat less often you have fewer meals to plan for. You have less grocery shopping to do. Not to mention, you spend less money on groceries because you’re eating less food.

Yes, you do need to make healthful choices. But, because you’re making healthy choices when you do eat, there’s no need for calorie counting or point tracking. And attending meetings with weigh-ins and complicated point systems is not necessary.

And that hour-long aerobic workout you’ve done every day for as long as you can remember? Feel free to cut back to 2 or 3 days a week for 30 minutes instead. And you might even replace the aerobics with weight training, such as kettlebells. Stay active, but do something fun.

fasting lose weightI’m not saying counting points or working out every day is bad or that you shouldn’t do it.

I still keep a food diary because it makes me aware of what I’m putting into my body.

Whatever works best for you is what you should do.

I just want to share the success I’ve had with IM and encourage you to try it for yourself and see what you think.

Simply look at this as a chance to try something new.

The Takeaway

Intermittent fasting is a great way to burn excess body fat and lose weight. It’s easy to do compared to many other weight loss plans and has several health benefits.

Have you tried intermittent fasting for weight loss? Please share your thoughts and experiences below in the comment section. I love hearing from you and will reply to your comments as soon as I possibly can.

To learn more about intermittent fasting you may want to read:

This post contains affiliate links. You can read our Affiliate Policy here.


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