Intermittent Fasting Fact Sheet

Before you all scream I can’t fast! I can’t go without food you will not believe how amazing you will feel after this. Your mind becomes focused and sharp and you feel fantastic.

There is lots of research around regarding the benefits of fasting and giving your digestive system a rest. Your energy levels will soar after this so go for it and give it a try.

I can’t tell you how much this has helped my diet as well as my mental focus. I feel so differently about food now.  I don’t HAVE to keep eating every 3 hours like I did before. I plan my day’s food and fasting days and it WORKS so give it everything you have.

If you eat less meals in 1 day this does not affect your metabolic rate at all.

How do we do an IM (Intermittent Fast)?

We are trying to fast minimum 16 hours up to 22 hours which is a full fast so if your last evening meal was 9pm you fast until 12 noon, so after your evening meal tonight you fast until then.

1. Break the fast with a greens drink then eat 10 minutes later or eat green vegetables.
2. During your fast only consume water and herbal teas no other supplements are required on your fast.
3. Don’t have a protein shake after training or starchy carbs.
4. As soon as you rise drink a pint of water.
5. Do a 10 minute workout.
6. Once you break the fast take your supplements as normal.

Ideas for lunch (fast breaking meal)

Chicken with lots of salad and veg

Fish with lots of salad and veg

Snack 3 hours later if hungry

Dinner

Protein rich with lots of vegetables and greens.

You will be amazed how fantastic you feel!

Fasting Information

Why do I have more energy when I’m fasting?

2 main reasons

You’re not on a blood sugar ‘roller coaster’ as you aren’t wolfing food down every 2,3,4,5 hours.

Your digestive systems is also one of the biggest ‘users of energy’ in the body, so with that ‘resting’ your body’s energy will be much higher.

Tips

1. Don’t surround yourself with food.
2. You will have missed meals in the past due to be being busy. It’s really no biggy.
3. You need to drink 2-3 litres of water which will speed up fat loss and detoxification.
4. Plan your lunch and evening meal and make it look great and appetising. 
5. Stay positive and think “I’m giving this 100%”.

There are many, many, scientific studies that link fasting to positive health benefits including the possibility of living longer.  If you want to read the science behind this then have a read of Brad Pilon’s Eat Stop Eat or check out his videos on You Tube. It’s very interesting.

It’s only till 1 or 2pm YOU CAN DO THIS

You need to get into the right mindset and to be honest you won’t believe how much more time you have today as you won’t be planning and eating food. It’s liberating to be honest.

Points about fasting.

• You are giving your whole digestive system a complete break, so you won’t be on an insulin/cortisol blood sugar roller coaster.
• Highly regarded studies have shown you will not lose muscle mass or slow down your metabolism - this theory is a complete myth.
• People all around the world use fasting weekly and during religious periods. It is totally common practice for many, many people.
• Fasting once a week will help manage your weight, help you lose weight, regulate hormones and blood sugar.
• Improve brain function, memory capacity, enable you to focus and improved mental clarity.
• The food industry has been trying very hard to hide the benefits of fasting - think if the population of the UK fasted for 24 hours every week think how this would affect supermarkets/food production/food manufacturing companies etc.
• You are totally fine to train and teach in a fasted state.
• A 24 hour fast has been shown to be the optimum amount of time to get the best results from a fast.
• You may actually have never in your life experienced hunger. We are conditioned to eat every 3/4 hours, we have been told that’s how we must eat, and that is conditioned into us. Even if you don’t eat for 5 hours after your last meal your body is still in a fed state is still processing and digesting food, there is tons of unused energy in your system to keep you going.
• Fasting for 24 hours has shown to drastically reduce insulin levels.
• When you are in fasted state your body can burn fat.
• Fasting increases the production of growth hormone.
• Fasting once a week coupled with a HITT exercise plan and resistance training is a highly effective method to losing weight. It can also correct some of the negative metabolic effects that come from spending so much time in a fed state.
• Fasting once a week will lower your overall calorie intake per week of 15/20% with no negative effects on your metabolism.
• According to research after 18 hours without food the body begins to burn significantly more fat but then it levels out at 30 hours so 24 hours is a good point to go for.
• 1/2 fasts maximum per week will bring you significant results. I always do 2 a week.

Fasting Tips

• Keep busy and active all day - keep your mind occupied.
• Drink 2 - 3 litres of water.
• Drink fruit teas.
• Break your fast with a greens drink or green vegetables then eat a nutrient rich meal of Meat/fish/veggie and take your supplements.