Celebrate National Fasting February!

Improve your metabolic health by fasting on a regular basis next month

Fast to Accelerate Weight Loss

Along with a healthy diet and exercise, intermittent fasting can help you move the scale in 2021. You’ll typically lose as much weight practicing intermittent fasting as with a continuous calorie restriction diet that limits your energy intake to 80% of your daily needs. But healthier food choices and greater calorie restriction in conjunction with any IF schedule can help you accelerate weight loss. Learn more in our FAQ page and mini-course.

Start

with a 12-hour overnight fast and make one-hour increments every 4-5 days if you’d like to fast longer. 

Eat

at regular mealtimes. An around-the-clock diet puts you at risk for obesity and diabetes.

Drink

 water, unsweetened black coffee and tea in between meals to keep you both hydrated and distracted from hunger.

Have

an early dinner. Give yourself a few hours between your last meal and bedtime.

Eat

mindfully and without distractions. Consume fruits, veggies, protein, dairy, and healthy fats.

Exercise

before eating. Fasted workouts help you burn more fat.

Aim

for 7-9 hours of sleep per night. Poor sleep makes it harder to exercise and eat well.


References:

  • Johnson, James B., et al. "Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma." Free Radical Biology and Medicine 42.5 (2007): 665-674.
  • Kroeger, Cynthia M., et al. "Eating behavior traits of successful weight losers during 12 months of alternate-day fasting: an exploratory analysis of a randomized controlled trial." Nutrition and health 24.1 (2018): 5-10.
  • Mattson, Mark P., et al. "Intermittent metabolic switching, neuroplasticity and brain health." Nature Reviews Neuroscience 19.2 (2018): 63
  • Mattson, Mark P., Valter D. Longo, and Michelle Harvie. "Impact of intermittent fasting on health and disease processes." Ageing research reviews 39 (2017): 46-58.
  • Rothschild, Jeff, et al. "Time‐restricted feeding and risk of metabolic disease: a review of human and animal studies." Nutrition reviews 72.5 (2014): 308-318.
  • Varady, K. A. (2011). Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?. Obesity reviews, 12(7), e593-e601.