By Jillian Boston, Personal Trainer and Fitness Nutrition Specialist
Intermittent Fasting is probably a term you’ve heard before and especially one that is tossed around during the holidays as a way to combat bloat and sluggishness from holiday meals. For those that haven’t heard of it, intermittent fasting is an eating pattern that involves alternating between periods of eating and fasting with the goal of improving health by abstaining from food for certain periods of time. While fasting definitely has its benefits it can also work against you. Here are some do’s and don’ts when it comes to fasting. Ultimately, it is a personal decision whether or not to use intermittent fasting as part of your health journey.
Do let your gut rest in order for your body to release toxins and cleanse its systems. This can mean pausing eating from after dinner until breakfast the next day or picking an allotted time period to fast.
Don’t fast before intense workouts. If you are someone who works out early in the morning, typical intermittent fasting may actually cause harm and deplete you of energy. Instead aim to eat at least 15 grams of protein before your workout and opt to fast later in the evening.
Do ease into it. Fasting can be a shock to your system so take your time easing into it. Start by fasting for an additional hour between dinner and breakfast. Note how you feel and then proceed from there. Another option is to start fasting only a few days a week and increasing from there.
Don’t ignore what your body is telling you. While some feel fantastic fasting others may feel horrible and lack energy. Fasting is not a one size fits all as we all have different levels of hormones in our bodies. It is important to take into account how you feel, what else you have going on (i.e. period, pre existing conditions, vitamin levels, etc) and what stage of life you are in.
Do talk to your doctor or Registered Dietitian before beginning a fasting regime. They may be able to provide valuable insight into how best to tackle your fasting schedule. This is especially important for those who have a menstrual cycle or are trying to conceive. There are times during your cycle that are fantastic to fast and others where fasting can deplete you of important hormones.
Don’t neglect your nutrition during the times you are eating. In order for fasting to work most effectively it is important to fuel your body with the right foods and plenty of water so that it functions properly when you are fasting. The holidays can be a tricky time to eat super healthy so if you need some help grab your copy of my Cozy & Healthy Holiday Recipe here. All of the recipes are made with ingredients that support the body and will help you get the best results when you are in between fasts.
Do take time to research intermittent fasting based on what stage of life you are in and also take the time to figure out your intermittent fasting goals. Depending on whether you are fasting to lose weight or to reset your gut health, different fasting techniques may be used.
Don’t deprive yourself of calories. It is important to make sure you are getting enough calories, nutrients and liquids during the times you are not fasting. This will ensure that your energy stays level and that you stay healthy.
The bottom line is that the benefits of intermittent fasting vary per person. As long as you are listening to yourself and your body you will be able to find the fasting approach that works for you.
Wishing you all a wonderful holiday season!
