How to Ease Into Intermittent Fasting

Video #2

Will I be too hungry?  What if I have no energy?  How can I last 12 or more hours?
Intermittent Fasting is Easier Than You May Think
We’ll Show You How to Ease Into Fasting & Make It Work for You

Intermittent Fasting is not a specific diet but rather an eating schedule that maximizes:

  • Fat burning
  • Cellular renewal
  • Insulin and blood sugar balance
  • Immunity
  • Brain function
  • HgH production
  • And more (See Video #1)
  • MORE NOTES ON MAKING FASTING WORK FOR YOU BELOW

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The word “Fast” makes some women really nervous

  • At the first challenge, they quit so early
  • Never realize the great benefits

 

You worry about feeling:

  • Hungry
  • Low energy or tired
  • Unable to workout

 

By Starting Slow:

  • Body will self-regulate
  • Gradually adapt to your changing eating pattern
  • Avoid or diminish early transition symptoms such as:
    • Digestive changes (constipation or loose stools)
    • Dry mouth
    • Insomnia

 

3 Levels to Consider

Beginner:  Consistent 12-hour fast

Intermediate:  Fasting 14-18 hours

Advanced: Fasting 19-24 hours

 

Beginner Fasting: 12 hours

  • Build the habit of never eating the last 2 hours before bed
  • Stop eating at night at a specific time – such as 7pm
  • Wait a full 12 hours – in this case 7am – to Break your fast
  • Hopefully, you’ve slept close to 8 of those hours
  • You’ve had 2-4 hours of non-eating before bed and maybe 1 or less hours when you arise
  • This first step is really easy for most people
  • One you make it a lifestyle (most days), notching up is quite easy

 

Intermediate Fasting: 14-18 hours

  • Studies show some of the best benefits come at 18+ hours
  • Consider not eating for a minimum of 3 – 4 hours at the end of your day
  • Dinner at 7pm and bedtime at 10pm
  • Extend your morning fast for 2-3 hours
  • EXAMPLE: Fast would go from 7pm to 10am = 15 hours
  • Eating Time = 10am to 7pm (a 9-hour eating window)
  • Work up to a 16/8 plan and choose the best eating hours for you

 

Be Flexible and Adapt to Your Changing Needs Each Day

  • If you plan on a 16 hour fast but are very tired – shorten it that day
  • Workout and don’t have enough energy? Break your fast early
  • Consistency is more important than perfection

 

Advanced Fasting: 19-24 hours

  • This is best done when you’re well rested
  • Take a nap if needed to continue your fast
  • Determine the best time for your last meal before fast
  • Mid to late afternoon often works well such as 4pm to 4pm
  • You won’t go to bed hungry which helps you sleep better
  • Consider trying this once per week.

 

More Tips for Easing into I.F.

 

 

When combined with a healthy diet, you will not only lose weight, but enhance your overall health greatly.

 

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