Incorporating Intermittent Fasting (IF) into your ShiftSetGo program has never been easier!
Intermittent fasting can jumpstart a number of different biological responses in the body while having a positive influence on hormone levels, your immune system and microbiome, and even gene expression. Fasting may also help increase detoxifying enzymes.
Your fasting schedule is whatever works best for you, as long as you consume all your Stage 1 daily requirements every 24 hours.
A good option to start with is the 14:10 intermittent fasting plan. This includes 14 hours of fasting, followed by a 10-hour eating window. For example, you could eat all your Stage 1 daily requirements between 9 AM and 7 PM. You would then fast from 7 PM to 9 AM the next morning, for a total of 14 hours.
Once you feel confident with the 14:10 approach, you can gradually move toward a 16:8 plan—fasting for 16 hours, followed by an 8-hour eating window. There are many ways to make this shift happen, including eating breakfast later or dinner earlier. Talk to your coach about which fasting options will work best for you.
Never go more than 24 hours without eating. A 24-hour fast is not part of the Shift FAST program. You can add it to your maintenance program if you desire.
What are the benefits of fasting?
What is fasting?
Fasting literally means to “go without”. Fasting can be done in relation to anything including alcohol, caffeine, and, of course, food. There is no specific amount of time required or concrete guidelines as it pertains to fasting in general. While there are different methods of fasting available to try, one method isn’t necessarily better than another. It’s more a matter of personal preference.
According to Dr. Jason Fung, when it comes to food, fasting is a “voluntary avoidance of food for spiritual, health, or other reasons. It’s done by someone who is not underweight and had enough stored body fat to live off”.
Anytime a person is not actively eating, they are intermittent fasting. For example, most of us fast between dinner and breakfast when we’re sleeping. This can range anywhere from 10-14 hours and is considered a normal part of life. This type of fasting gives the body time to burn off excess body fat and maintain a higher resting metabolic rate.
The 16:8 Intermittent Fasting plan is currently trending in health and wellness fields. Simple’s Sara-Mai Conway states that this plan is widely popular because it, “simply extends the timeframe of our natural daily fast, which takes place overnight as we’re sleeping.” Essentially, you fast for 16 hours (usually overnight) and implement an 8-hour eating window during the day. This plan doesn’t require calorie counting or skipping meals.
Common fasting mistakes
There is no magic window where loading up on processed foods and sugars is good for the body. Not only will these foods make it more difficult for your body to clean up damaged cells during the fasting period, but you will likely be starving and very uncomfortable the whole time as well.
During the eating window, it’s important to eat nutritious foods until you feel full. The 16:8 method of fasting allows you to start listening to your body’s cues so you will feel full when you’ve eaten enough food.
Don’t overhaul your entire lifestyle all at once. There is no need to start a rigorous exercise regime, reduce calories and implement intermittent fasting all at the same time.
Focus more on your body’s signals – not the clock. Rather than counting down the hours until you can eat, direct your attention elsewhere. You won’t forget to eat when it’s time, as this method of fasting is built into your regular routine.
Water helps the body flush out and remove toxins and cellular waste products. It also helps you stay satiated during the fasting period of the day. Aim for at least half your body weight in ounces. For example, if you weigh 200 pounds, drink 100 ounces of water per day.
A few FAQs about fasting
Don’t consume excessive carbohydrates during your eating window as this can lead to insulin resistance and undo the work of reducing insulin levels during the fasting period. You should also avoid alcohol during your fasting period as it slows the breakdown of fat. Alcohol has also been linked to weight gain and obesity, so should be limited in general for improved overall health.
During the fasting period, you can drink water, black coffee, plain tea, diluted apple cider vinegar (1-2 teaspoons in water), and bone broth. Bone broth can be especially helpful as it can help replenish electrolytes that can be lost when only drinking water for long stretches of time. You can also try Ultima Replenisher for electrolytes.
Yes, if you are eating quality, nutritious foods, during your eating window. Keep in mind, intermittent fasting is not a cure-all for eating a high-carb diet full of processed foods and simple sugars.
Yes. It may also be beneficial to consume branched-chain amino acids (BCAAs) before your workout too.
It’s important to check with your doctor before trying intermittent fasting if you have any of the following medical conditions:
- Diabetes
- Problems with blood sugar regulation
- Low blood pressure
- Taking medications
- Are underweight
- Have a history of eating disorders
- Women trying to conceive, are pregnant, or breastfeeding
- Women with a history of amenorrhea
