Intermittent Fasting

Decreased cravings, increased energy and sustainable weight loss are some of the benefits I've noticed while practicing intermittent fasting over the past several months. Intermittent fasting should not be considered a diet, but a lifestyle. It is a form of daily time restrictive eating that is typically done as a 16 to 18 hour fast with a 6 to 8 hour eating window. During a fast, such as when we sleep, the body has ample time to digest, absorb nutritients and effectively eliminate toxins. Prolonging a fast for several more hours ensures there is no putrefaction within the gut which aids in bowel regularity. Detoxification due to fasting also helps increase energy, improves quality of sleep and has been shown to reduce the effects of tension and anxiety.

I would advise to ease gradually into IF if you're trying it out for the first time as blood sugar levels need to adjust especially if you're used to having a large breakfast first thing in the morning. IF isn't for everyone, especially not diabetics, consult a doctor if you have questions regarding IF. 

Here's my full day of eating :) 

I'll usually start my day off with a full glass of filtered lemon water and a coffee. Lately, I've been trying "bulletproof" coffee made with grass fed butter, coconut oil or MCT oil, and quality coffee.


Meal 1 - 1 - 1:30 PM

  • Egg - pan friend in grass fed butter topped with some chia seeds
  • Avocado - half
  • Tomato - sliced
  • Arugula and leafy greens. 

Healthy fats, plenty of energy and satiation. I'll usually pair breakfast with a protein shake with almond milk since it's generally after a workout. 

Snacks - 2:30 ish

  • Handfull of almonds
  • Berries with yogurt 
  • Chia pudding

Generally one of these will do and keeps cravings at bay until the mid afternoon meal. 


Meal 2 - 4:30 - 5 PM

  • Kale and spinach
  • Avocado - half
  • Tomato - sliced
  • Peppers - half
  • Onion
  • Protein: egg, tuna, chicken or ground turkey (pictured)
  • Dressing: Olive oil and balsamic, balsamic vinaigrette, raspberry vinaigrette, or honey mustard vinaigrette (pictured)

Snacks - 6:30 ish

  • Tuna
  • Shrimp
  • "Keto balls" made with coconut oil, coconut flakes, nuts or nut butter (cashews, almonds) protein powder of choice

Meal 3 - 7:30 - 8 PM

  • Lean, grilled beef tenderloin 
  • Spinach
  • Field cucumber
  • Pear
  • Goat cheese
  • Raspberry vinaigrette

So good - so filling! I should note I've also been trying out the Keto diet (purely for research) so there aren't many carbs seen here! As a holistic nutritionist, I don't overly encourage restricting any nutritious foods - but for the sake of research I'm giving Keto a try. More on that in a following post. 

After my last meal of the day, I stick to staying hydrated with water or green tea. It took a few weeks to beat the cravings and wanting to snack late at night, especially if I was working late. I'm a firm believer in intuitive eating - eat when your body tells you to eat. IF is a great strategy for energy and weight loss however, when starting out try shorter fasting periods to let your bodies rhythm adjust.

What are some of your experiences with IF? I'd love to hear them :)