In one study, protein and carbohydrates were more efficiently absorbed in individuals who completed a cardio workout after fasting, as opposed to those who consumed a carbohydrate rich breakfast prior to working out. This research indicates that fasting can assist your body to more efficiently absorb nutrients from your post-exercise meals, as well as improve your general health and boost lean muscle mass growth.

Once you start your IF journey, you’ll most likely find that you feel fuller longer and can keep the meals you do eat very simple. There are a few different ways you can fast, so I broke up each of the different plans below into beginner, intermediate, and advanced along with a typical meal plan for each day. The combination of nutrients will give you the energy you need to enhance the benefits of your fasting journey. Just make sure to take into account any individual food intolerances, and use this as a guide for your particular health case, and adjust from there.


While it’s not technically fasting, some doctors have reported intermittent fasting benefits by allowing such easy-to-digest food as whole fruit during the fasting window. Modifications like these can still give your digestive and metabolic system a needed rest. For example, “Fit for Life” was a popular weight loss book that suggested eating only fruit after supper and before lunch.
Intermittent fasting isn't a regimen built around limiting calories (although it's likely that your calorie intake will be restricted naturally since you're going a period of time without eating), but it can promote weight loss in a big way. Fasting gives your metabolism an overhaul. It works on the same principles as a ketogenic diet. By restricting food (and carbohydrates), you'll switch your body from burning glucose for energy to burning stored body fat.
In fact, the authors of this book said that they had patients who only changed their eating habits with this twelve- to sixteen-hour “fruit” fast each day. They did not follow the diet’s other rules or count calories, and they still lost weight and got healthier. This strategy might have simply worked because the dieters replaced junk food with whole foods. In any case, people found this dietary change effective and easy to make. Traditionalists won’t call this fasting; however, it’s important to know that you may have options if you absolutely can’t abstain from food for several hours at a time.
Also if you are looking for an amazing workout and diet program that gets results, I highly recommend you take a look at my page reviewing the Kinobody system in, Is Kinobody A Scam? I have purchased this program and can’t recommend it enough. Life Changing and easier than you think. I also have written a post about his Kinobody Style Guide, that spells out how to dress better. It can be found here, Kinobody Style Course.
I just started fasting two days ago, in order to lose weight. I ended up fasting for 16 hours, and after breaking the fast I just had a salad (approx 1000 calories) and started fasting again after 4 hours. It’s been 13 hours already and I’m not hungry at all. Is it okay if I start alternate day fasting as a beginner? As i really don’t feel dizzy at all.
Intermittent fasting (specifically the 5:2 diet) became popular in the UK in 2012[14][15][16] after the BBC2 television Horizon documentary Eat, Fast and Live Longer.[17] Via sales of best-selling books, it became widely practiced.[18][19] In the United States, intermittent fasting has become a trend among Silicon Valley companies.[20] According to NHS Choices as of 2012, people considering the 5:2 diet should first consult a physician, as fasting can sometimes be unsafe.[18][21] A news item in the Canadian Medical Association Journal expressed concern that promotional material for the diet showed people eating high-calorie food, such as hamburgers and chips, and that this could encourage binge eating since the implication was that "if you fast two days a week, you can devour as much junk as your gullet can swallow during the remaining five days".[22]
Third, you've probably already fasted many times, even though you don't know it. Have you ever slept in late on the weekends and then had a late brunch? Some people do this every weekend. In situations like these, we often eat dinner the night before and then don't eat until 11am or noon or even later. There's your 16–hour fast and you didn't even think about it.
Crescendo fasting only requires you to fast a few days a week instead of every day. My experience is that women get a lot more benefit from doing it this way without accidentally throwing their hormones into frenzy. This is a more gentle approach that helps the body more easily adapt to fasting. And if women do it right, it can be an amazing way to shave off body fat, improve inflammatory markers and gain energy. (7)
As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for God’s sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.
While the idea of fasting can be overwhelming, especially if you haven’t done it before, intermittent fasting can actually be a lot easier than many other types of eating plans. Since you are fasting for time restricted chunks of the day, you’ll be eating less food, which eliminates a lot of the stress around having to meal prep. During the periods of time in which you're eating, you’ll still want to focus mainly on healthy fats, clean protein, and carbohydrates from whole food sources—but this isn’t an excuse to hit the drive-thru and load up on sugar the rest of the time! Here are some of the effects of intermittent fasting:
Crescendo fasting only requires you to fast a few days a week instead of every day. My experience is that women get a lot more benefit from doing it this way without accidentally throwing their hormones into frenzy. This is a more gentle approach that helps the body more easily adapt to fasting. And if women do it right, it can be an amazing way to shave off body fat, improve inflammatory markers and gain energy. (7)
Although there's no specific dietary recommendation when intermittent fasting, many people choose to combine it with a low-carb, ketogenic diet. When it's time to eat, include foods that are high in good fats and low in carbohydrates. That means eating nuts, seeds, vegetables, avocado, olives, meat and fish, while avoiding whole grains, fruits, starchy vegetables, sugary drinks and anything processed.
IF makes intuitive sense. The food we eat is broken down by enzymes in our gut and eventually ends up as molecules in our bloodstream. Carbohydrates, particularly sugars and refined grains (think white flours and rice), are quickly broken down into sugar, which our cells use for energy. If our cells don’t use it all, we store it in our fat cells as, well, fat. But sugar can only enter our cells with insulin, a hormone made in the pancreas. Insulin brings sugar into the fat cells and keeps it there.
In one study, protein and carbohydrates were more efficiently absorbed in individuals who completed a cardio workout after fasting, as opposed to those who consumed a carbohydrate rich breakfast prior to working out. This research indicates that fasting can assist your body to more efficiently absorb nutrients from your post-exercise meals, as well as improve your general health and boost lean muscle mass growth.
You’ll run out of energy. When you don’t have anything in your system for several hours, your blood sugar will eventually drop below baseline. If you’ve ever had a blood sugar crash, you know how this state feels. Sleepiness, trouble focusing, lightheadedness, intense cravings, and the occasional mood swing typically accompany low blood sugar. Your cells run low on fuel and they start demanding that you give them more carbs.[13]

16-hour fast (aka 16:8): The most popular type of intermittent fast, the 16-hour fast encourages you to eat all of your meals in an 8-hour window, such as noon to 8pm. To activate the full benefits of intermittent fasting, try an 18-hour fast, once you’ve adapted to 16 hours. This would mean eating between noon and 6pm or between 2pm and 8pm. Simply avoid eating after dinner, and skip breakfast in the morning. Limit carbs to dinner.
Hunger suppression. A ketogenic diet suppresses hunger, too.[16] On a keto diet, your liver turns fat into little bundles of energy called ketones, which it then sends through your bloodstream for your cells to use as fuel. Ketones suppress ghrelin, your body’s main hunger hormone.[17] High ghrelin makes you hungry. On keto, your ghrelin stays low, even when you don’t have food in your system. In other words, you can go longer without eating and you won’t get hungry. Fasting becomes significantly easier on keto so you can fast for longer windows to reap all the benefits.
You’ll spike your blood sugar when you eat. If you’re fasting on a high-carb diet and you’ve powered through the cravings and lack of energy from low blood sugar, there’s a good chance you’ll eat a ton of carbs when you feast. You want to eat big meals when you fast to make sure you’re getting enough calories, but all those excess carbs in one go will spike your blood sugar in the opposite direction, from low to high.[14] High blood sugar causes fatigue and lack of focus. That raging hunger will also cause you to binge unnecessarily, and whatever carbs you don’t use will get stored as fat.
So does that mean you should abstain from your caffeine fix when fasting? According to Dr. Josh Axe, D.N.M., C.N.S., D.C., founder of DrAxe.com, bestselling author of Eat Dirt, and cofounder of Ancient Nutrition, tea and coffee are fine to consume as long as you don't add any milk or sweeteners. He explains on his blog, "If you're on a time-restricted fast and you're in no-eating hours, it's best to stick to no- or low-calorie drinks like water, coffee, (with no milk) and tea. If you're on an alternate day diet or something similar, even during low calorie hours, you can technically drink whatever you'd like — but remember, this will count against your calories." Dr. Palanisamy also agrees that during fasting, the "appetite-suppressing effects of coffee are probably beneficial."
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day (7 am to 3 pm), or spread out over 12 hours (between 7 am and 7 pm). Both groups maintained their weight (did not gain or lose) but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They weren’t starving.
Cons: Even though there is flexibility in when you eat, Leangains has pretty specific guidelines for what to eat, especially in relation to when you’re working out. The strict nutrition plan and scheduling meals perfectly around workouts can make the program a bit tougher to adhere to. (You can learn more about the specifics — as well as when to time these meals — directly from Leangains here and here.)
While the idea of fasting can be overwhelming, especially if you haven’t done it before, intermittent fasting can actually be a lot easier than many other types of eating plans. Since you are fasting for time restricted chunks of the day, you’ll be eating less food, which eliminates a lot of the stress around having to meal prep. During the periods of time in which you're eating, you’ll still want to focus mainly on healthy fats, clean protein, and carbohydrates from whole food sources—but this isn’t an excuse to hit the drive-thru and load up on sugar the rest of the time! Here are some of the effects of intermittent fasting:

STEP 5: After 24 hours, pour the mixture through the mesh strainer atop another glass container. You’ll have a large pile of coffee grounds mounding in your strainer. Let the batch of grounds sit in the strainer and drip into the container below for several minutes, but don’t press or pat down on the grounds. After several minutes, move the strainer with the grounds to the side.
Jerimiah, the linked study in the article (https://www.sciencedirect.com/science/article/pii/S1550413118302535) specifically studied “eTRF”(Early Time-Restricted Feeding) from 8am – 2pm, and implies that eating earlier is better than later. I haven’t read the study (it’s behind a damn Elsevier pay-wall), so I don’t know how strongly they feel about early vs late, though. For me, personally, 12-8 is doable, and skipping dinner (given the existence of a family and the desire to have dinner with said family) isn’t doable, so I’m pleased to hear from you and April above that it’s working. Just starting!
As far back as the 1930s, scientists have been exploring the benefits of reducing calories by skipping meals. During that time, one American scientist found that significantly reducing calories helped mice live longer, healthier lives. More recently, researches have found the same in fruit flies, roundworms and monkeys. Studies have also shown that decreasing calorie consumption by 30 to 40 percent (regardless of how it’s done) can extend life span by a third or more. Plus, there’s data to suggest that limiting food intake may reduce the risk of many common diseases. Some believe fasting may also increase the body’s responsiveness to insulin, which regulates blood sugar and helps control hunger.
Stable blood sugar levels are vital to the success of any diet. This is because when glucose levels plummet, it leads to intense hunger, which almost always results in binge eating. Stable blood sugar levels help eliminate headaches, lack of focus, poor memory, and brain fog as well. Interestingly, these are common complaints among those who follow high carbohydrate diets, as opposed to diets that are rich in fat and protein.
None of the coffee additives caused a significant drop in our blood ketone levels. At 120 minutes, my, (Becky’s), ketone readings increased after drinking black coffee, coffee with cream, coffee with MCT oil, and coffee with butter. At 120 minutes, Keith’s ketone readings dropped by 0.1 mmol/L after drinking only black coffee. His ketone readings rose slightly after consuming coffee with cream, MCT oil, and butter.
The five most common methods of intermittent fasting try to take advantage of each of these benefits. But different methods will yield better results for different people. “If you’re going to force yourself to follow a certain method, it’s not going to work,” says trainer and fitness expert Nia Shanks. “Choose a method that makes your life easier,” she says. Otherwise, it’s not sustainable and the benefits of your fasting may be short-lived.
If you want to lose weight, you need to be burning more calories than you consume. A good diet will help reduce your calorie intake. Working out will increase your calorie burn. But while each of these is a step in the right direction, why not approach the problem from both ends? Intermittent fasting empowers you cut down on the influx of calories while also training your body to become better and more efficient at using the calories stored in fat cells. The end result is a quicker path to a healthier you. You could even call it the “fast” track to weight loss success.

Also, be aware that when you exercise, your body directly burns away glycogen (a form of glucose stored in the muscles). Fasting depletes these stores, which can mean less available energy for the muscles to use when they need it. This can lead to extreme fatigue and decreased performance. The best fasting tips for athletes are to precede each workout with a low-calorie protein shake designed to deliver creatine, BCAAs, beta-alanine, and other amino acids directly to the muscles as they work them, and then to follow each workout with a whey-protein supplement to replenish depleted nutrient stores in order to speed up the recovery process. These workout supplements won’t add much to your overall calorie count, and will help ensure that your intermittent fasting schedule and your workout regimen aren’t getting in each other’s way.
This content is strictly the opinion of Dr. Josh Axe and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
Millions of people wake up in the morning and have a cup of coffee. Try, 2.5 billion cups of coffee a day. It helps you feel alert and energized while helping shake off your tiredness from waking up. It by itself is a powerful tool! You pair this black gold substance that fits into a ceramic cup with the power of intermittent fasting and boy, you can unlock some pretty powerful results. Intermittent fasting and Coffee. If you’re not sure what intermittent fasting is checked out my page explaining it here, Intermittent Fasting Kinobody Style.
You’ll spike your blood sugar when you eat. If you’re fasting on a high-carb diet and you’ve powered through the cravings and lack of energy from low blood sugar, there’s a good chance you’ll eat a ton of carbs when you feast. You want to eat big meals when you fast to make sure you’re getting enough calories, but all those excess carbs in one go will spike your blood sugar in the opposite direction, from low to high.[14] High blood sugar causes fatigue and lack of focus. That raging hunger will also cause you to binge unnecessarily, and whatever carbs you don’t use will get stored as fat.
As a functional medicine practitioner, I see a wide range of health problems that all stem from chronic inflammation. And while acute inflammation is a natural and healthy response to help fight off pathogenic bacteria and infections, long-term chronic inflammation that doesn’t subside when the threat is gone can contribute to everything from autoimmune conditions to cancer.

With methods like this, when the contact time between the water and the grounds is longer, a coarser grind is essential. If the grind is too fine, the grounds can get stuck in the filter or even get through the filter causing problems. It can make it harder to press down on the plunger and your coffee can end up with grinds in it. Worst of all, the finer grind means the coffee is left in contact with the water for too long, causing a bitter brew.
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, plant-based, Mediterranean-style diet.
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