Intermittent Fasting Essentials from a Dietitian

What immediately comes to mind when you think of intermittent fasting (IF)? 

Is it restriction, high levels of self-control, and the total abstinence of food during fasting windows? Or maybe it’s feelings of bliss and indulging in your favorite foods during feasting windows.

Whatever thoughts and ideas come to mind, do us a favor and toss them out the window.

Today, we’re exploring essential and practical IF tips to make your fasting experience attainable and successful. Whether you’re starting your IF journey solo or with a friend, take a moment to gain some expert insight as you kick things off. Keep reading to discover these IF tips from the perspective of a registered dietitian nutritionist.

Remember to consult your medical provider before making major changes to your diet. 

3 Frequently Asked Questions When Getting Started

Question #1: What Can I Eat During My Feasting Window?

Have you ever heard that you can eat whatever you want while adhering to an intermittent fasting (IF) dietary approach? This is partly true – partly.

While yes, you can enjoy foods with a higher calorie content such as pizza, cheeseburgers, and ice cream during your feasting hours, it’s important to note that if you’re trying out IF as a weight loss approach, taking in more calories beyond your body’s needs may still lead to weight gain.

Be sure to check out the recipes section on our blog if you need help with meal or snack ideas.

While most IF fasting apps don’t allow you to track your calories, Lose It! does. With the Intermittent Fasting option, you can: 

• Conveniently set up your feasting and fasting windows
• Track your progress and habits
• Input and monitor your total calorie and macro intake, and 
• Personalize your fasting schedule. 

By keeping track of your daily caloric intake alongside your fasting protocol, reaching your weight loss goals just got a lot easier and more convenient.

Question #2: What Can I Drink While Fasting?

During a fasting window, intermittent fasting (IF) experts highly recommend that you totally abstain from food. Eating anything that contains calories breaks your fast and is counterproductive to this dietary approach. This is because after hours without food, the body starts burning its fat stores for energy; if you break your fast, your metabolism no longer relies on its stored energy, so you switch to using what you’ve consumed for energy. Instead of drinking beverages that contain calories, aim to drink zero-calorie beverages to remain hydrated and keep hunger at bay.

During your fasting window, consider sipping on:

• Water with a sprig of mint to wake up your tastebuds
• Black coffee with an optional dash of cinnamon to spice things up
• Herbal teas in a wide variety of flavors.  

During your fast, be sure to avoid beverages containing calories. Replace alcohol, smoothies, protein shakes, milk, soda, sugar-sweetened tea, and coffee with the zero-calorie beverages mentioned above to remain hydrated and in a fasted state.    

 

Question #3: Is It Safe to Exercise While Fasting?

It’s OK for healthy individuals to workout while fasting. In fact, fasting while exercising depletes your carbohydrate stores, which means you may burn more fat. 

If an intermittent fasting dietary approach is new to you, be aware that working out in a fasted state may deplete your energy levels. 

To assess your energy levels, ask yourself: ‘How do I feel before, during, and after my workout’? ‘Do I feel alright exercising on an empty or a full stomach’? Depending on how you answer these questions, consider whether or not you should exercise right before breaking your fast or during your feasting window. 

 

4 Essential Tips For Long Term Success:

If you are interested in starting an intermittent fasting (IF) dietary pattern, here’s how to get started: 

1. Be sure to inform your health care provider before starting. Your doctor will advise you about any medication risk related to your health status. 
2. Listen to your body. If you find the current IF program unsustainable, it’s okay to try something else. 
3. Eat nutrient-dense foods. A successful IF journey involves eating nutrient-dense foods such as fruits, vegetables, lean protein, and whole grains. 
4. Reduce your appetite. Your appetite is different from actual hunger. Appetite is the desire to eat and can be triggered by sheer boredom or influenced by your habits. If you find it challenging to control your appetite initially, try these five recipes below to help you ease into fasting. Remember the goal is to wean off of food eventually as your body becomes accustomed to fasting.

 

The Bottom Line: 

Starting an intermittent fasting program can be intimidating, but the good news is that it doesn’t have to be with the right tools. Listening to your body is paramount. Be kind to yourself on this journey, and remember to incorporate the foods you love. Friend, you’ve got this.

 

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Always consult your medical provider before changing your dietary approach and eating habits.