Heres What I Recommend If You Have A Lot Of Weight To Lose
If you have a lot of weight to lose, I recommend staying in that 20 hour sweet spot. As well, if you have significant Fat Storing Hormone resistance – a prediabetic state – or if youre in full-blown Type 2 diabetes, your body has suffered a fair amount of damage.
Thus I want you to ease into fasting as Ive described, not only to make it as easy for yourself as you can, but to give your body time to get its healing process underway.
If youve already lost weight, reached your goal, and dont have a history of disordered blood sugars, you should do fine staying in a 12 to 16 hour fasting cycle.
And heres another incredible benefit of fasting that awaits you.
What Should I Eat With Phenq
PhenQ may work better with nutritionally complete, low-calorie, low-sugar, and high-fiber food.
In a nutshell, eat foods that strengthen the weight loss-inducing potential of PhenQ.
Here are some of my recommendations that you can use to modify your menu chart.
1. Eat High protein foods to preserve your muscles.
Protein intake is essential to retain muscle while you cut down on fat.
Apart from this, protein is more satiating than any other macronutrient, which will help make starving or fasting easier.
For meat lovers, shop for lean meat because it is low in fat but high in protein. Some examples are red meat, fish, or turkey breast.
Your next best option is an egg because of its low-calorie count and complete amino acid profile that kickstarts muscle protein synthesis.
2. Have a complex carb diet to stay energized.
Carbohydrates drive energy production in the body and regulate bowel health which enhances the PhenQ benefits and reduces its side effects.
Carbohydrates-rich foods have abundant nutrients and fiber hence, they nourish the body as well as the good gut commensals.
Correspondingly, they prevent nutrient deficiency, and as research suggests, they reverse obesity which may be caused by an imbalance in the gut microbiome.
Some food options include whole-grain oats, brown rice, or flax seeds.
The 24 Hour Fast Omad Diet
Next up is the 24-hour fast. Some people refer to this as the OMAD Diet. You can check out my video all about it where I went seven full days just eating one meal a day and it produced tremendous results.
As the name implies, OMAD means just one meal a day. You can go from dinner-to-dinner, lunch-to-lunch, or breakfast-to-breakfast. Just pick one that works best with your schedule. Despite the name, you dont actually go a full day without eating.
I personally think that this is one of the most powerful methods of intermittent fasting because you allow your insulin levels to get really low for 90% of the day. And then youre just eating all your calories in one meal. Its kinda hard to overeat at that point.
You can still do a 24 hour fast even if youre taking medication because again youre not going a full day without food. Now, a 24-hour fast is a more advanced method of intermittent fasting and you definitely want to put more effort into this. You need to plan ahead of time. If you have a lunch meeting or youre meeting up with friends for dinner then you want to schedule your one meal around that time period. But its totally worth doing because its effectiveness is almost unparalleled. It just takes a little bit of time to get used to.
Also Check: Fasting App With Calorie Counter
Do You Think Intermittent Fasting Is Right For You Now That You Know How To Implement Intermittent Fasting Into Your Life As A Woman Over 40 Its Time To Decide If You Want To
To implement intermittent fasting into your life as a woman over 40, the eating plan must mesh with your lifestyle. If you regularly eat out socially for breakfast early in the morning or dinner later in the evening, aiming to fast during these hours is not sustainable.
There are several ways to approach intermittent fasting. Starting out with a 12 hour fast is a good method to begin with.
A popular method is the 16:8 method because it allows women who have a busy schedule to keep up with the demands of their family life, job, and having an active lifestyle. If you have been wondering if IF will be worth your time, there have been several studies that show that it is a safe and viable method to losing weight and offer many health benefits.
Always talk with your doctor before beginning any IF diet and talk with a dietitian to determine the best way to implement it. An interesting diet structure to combine with IF is the keto diet as they both utilize ketones for energy.
Using intermittent fasting can help you reach ketosis faster. Always eat healthy foods and stay away from processed and fast food options, this much is true for any diet or eating pattern. Consider the benefits and the risks to determine if IF is right for you.
References
Fuentes L. Intermittent fasting for women over 40. Laura Fuentes. https://www.laurafuentes.com/intermittent-fasting-women-over-40/. Published January 7, 2022. Accessed February 23, 2022.
Is Intermittent Fasting Right For You
Intermittent fasting is safe for many people, but it’s not for everyone. Skipping meals is not recommended for people under 18, those with a history of disordered eating, or those who are pregnant or breastfeeding. Athletes may find it difficult to fuel and refuel appropriately for an active lifestyle. If you have diabetes or other medical issues, talk with your health care team before starting intermittent fasting.
Also, note that the key to weight loss with intermittent fasting is not to overeat during your eating windows. Eating fewer calories than you expend remains the basis for losing weight.
Shortening the eating window may make it difficult to get the vitamins and minerals you need. While on this diet, it is important to eat meals made from quality, healthy ingredients, such as fruits, vegetables, whole grains, low-fat dairy and lean protein.
Intermittent fasting can be dangerous if taken too far. A technique called dry fasting restricts food and fluid intake, resulting in severe dehydration and posing serious health concerns. Malnutrition can occur if the caloric restriction is too severe, such as averaging fewer than 1,200 calories a day long term.
Romi Londre is a dietitian in Nutrition in La Crosse, Wisconsin.
Topics in this Post
Recommended Reading: What Are The Advantages Of Intermittent Fasting
Is It Safe & Healthy For Women Over 40 To Do Intermittent Fasting
Intermittent fasting isnt for everyone, but it has been shown to be safe and tolerable for many. A randomized pilot study looked at the effects of intermittent fasting and weight loss included adults aged 18 to 55.
The researchers measured the safety and tolerability of alternate-day fasting by looking at changes in weight, body composition, lipids, and insulin sensitivity index. The researchers concluded that alternate day fasting is a safe and tolerable approach to weight loss.
As with any eating pattern you are planning on following, consult with your doctor and/or dietitian first.
Also Check: Intermittent Day Fasting For Weight Loss
Choosing A Fasting Schedule: Faqs
What Can I Eat?
You need to eat healthy and nourishing foods during your feeding window. Even if youre on a limited-calorie fast, choose nutritious whole foods to maximize the benefits of your program. Also, low-carb and Ketogenic diets may be synergistic when combined with an IF schedule for general health and managing type 2 diabetes.
What Can I Drink?
Hydration is also key when it comes to fasting. Not only does water maintain crucial bodily functions, but it can also effectively curb hunger pangs. If you wish to add a flavor to your fasting routine, black coffee, tea, and other zero-calorie drinks are all fair game. Youll have to pass on the alcohol though.
Can I Take Supplements/Medication?
You may also be wondering about supplements and medication on your IF schedule. In some instances, it is recommended that these are taken with food, in which case you can include these within your feeding window. If you have any doubts about taking either during a period of fasting, we recommend consulting with your health professional.
Is fasting different for women?
Both men and women have been fasting successfully throughout human history. Some research, however, suggests small differences in how women fast. For instance, in one study, men had better muscular adaptations to exercise in a fasted state, while women did better in a fed state. Another study found that a two-day-fast provoked a significant stress response in overweight women. This hasnt been shown in men.
Recommended Reading: Best Way To Do Intermittent Fasting For Fat Loss
Types Of Intermittent Fasting
How to intermittent fast is important because you want to maintain proper nutrition in your overall diet and not put yourself at unnecessary risk. Weight loss is never a one-size-fits-all approach, says Taylor. Intermittent fasting may be sustainable for some people, while others find that this approach just isnt for them.
If you want to try intermittent fasting, youll first need to figure out how youre going to incorporate this style of eating into your life, especially when it comes to things like social events and staying active, she advises.
Ready to explore your options? Here, Taylor explains some of the most popular intermittent fasting methods.
1. Time-restricted eating
In this option, you have set fasting and eating windows. For example, you fast for 16 hours of the day and are able to eat for only eight hours of the day.
Since most people already fast while they sleep, this method is popular. Its convenient, as you extend the overnight fast by skipping breakfast and not eating until lunch. This form of fasting is a safer bet for many people who are interested in trying intermittent fasting for the first time, says Taylor.
Some of the most common ways are:
- The 16/8 method: Only eating between 10 a.m. and 6 p.m.
- The 14/10 method: Only eating between 9 a.m. and 7 p.m.
This method of intermittent fasting can be repeated as often as youd like or even done once or twice a week whatever your personal preference is.
2. The twice-a-week method
How To Schedule Meals When You Are Intermittent Fasting
While the idea of fasting can be overwhelming, especially if you haven’t done it before, intermittent fasting can actually be a lot easier than many other types of eating plans.
Once you start your intermittent fasting journey, you’ll most likely find that you feel fuller longer and can keep the meals you do eat very simple.
There are a few different ways you can fast, so I broke up each of the different plans below into beginner, intermediate, and advanced along with a typical meal plan for each day.
The combination of nutrients will give you the energy you need to enhance the benefits of your fasting journey.
Just make sure to take into account any individual food intolerances, and use this as a guide for your particular health case, and adjust from there.
Also Check: How Many Hours Is The Best Intermittent Fasting
Best Intermittent Fasting Schedule For Weight Loss
As we know by now, weight loss is a matter of hormone balance. More specifically, the storage hormone insulin is the essential player in this process .
Since fasting is the most effective way to lower insulin levels, many people successfully lose weight.
Once you get used to an intermittent fasting daily schedule, the hunger hormones adjust to the plan, and fasting should become almost effortless.
For example, the essential hunger hormone ghrelin decreases as the duration of fasting increases and only increases in a pulsatile manner when we expect a meal .
Therefore, people with a fixed intermittent fasting schedule tend to succeed more than people with irregular eating patterns.
With this in mind, 16/8 intermittent fasting is the best schedule for most people to lose weight successfully.
The ease of use makes 16/8 a guarantee of success. You only have to cut out one meal and unnecessary snacks. Due to the beneficial hormonal balance in the morning, it is easiest to skip breakfast.
However, people can also achieve success by skipping dinner if it fits better into their daily routine.
16/8 intermittent fasting guarantees a period of low insulin levels every day, while the method does not drastically change the daily routine.
This balance results in most people being able to stick to the daily schedule as well. And finally, continuity is the key to realizing results.
Best Intermittent Fasting Weight Loss Its Different Every Day
So the daily question you should really be asking yourself is, whats the right fasting schedule for me today? And have the flexibility to do it differently if things arent going according to plan.
On the days when you dont have it, like my red eye flight example, its okay to dial things back.
On the days when you do have it, and this should be most days if you do things properly and you pair intermittent fasting with the proper diet and supportive lifestyle choices. Youre feeling good, and youre in the zone.
And weve all been there before. Maybe youre working on a home reno project and youre in the flow. Time flies. Youre just not hungry and you simply forget to eat.
Maybe that day, intentionally or unintentionally, you do OMAD or one meal a day.
And for the most part, a lot of people have a set schedule. You have a routine. Especially if you follow a Monday to Friday work week. Maybe on weekdays, you do a 16 hour fast because thats what works well for you.
Also Check: What To Eat To Break Your Intermittent Fasting
One Of Fastings Incredible Benefits
Even if you dont want to lose more weight, you may still want to stay in the 18-24 hour fasting window.
The reason?
Youll stimulate whats called autophagy
Autophagy is like turning your cells into self-cleaning ovens. When autophagy is triggered by fasting, your cells will clean up damaged parts, old viruses and fungi, and recycle them into fatty acids and protein your body can use.
Intermittent fasting can increase autophagy by 5 times more than if you didnt fast. And when you consider that autophagy has exciting implications for anti-aging it removes toxic proteins that are associated with Parkinsons and Alzheimers and, it may also prevent or treat cancer – well, who wouldnt want to ignite as high a level of autophagy as possible?
Compare this with someone with diabetes, whose cells by comparison will be very dirty. The self-cleaning process is inhibited, allowing waste products to accumulate within the cells. When you have diabetes, there is significant damage to the eyes, kidneys, and heart.
In other words, if youre diabetic or pre-diabetic, you want to stimulate autophagy to give yourself the best possible chance at repairing your dysfunctional cells.
One point about diabetics: if someone with diabetes was to consume B vitamins from nutritional yeast, they would have less damage to their mitochondria , and less waste buildup.
Intermittent Fasting For Weight Loss & Maintenance
16:8 Intermittent fasting is a popular and easy technique to lose weight quickly. It can be used alone, in combination with another weight loss plan and even to maintain weight a few days a week. It is often used to help get off the ffrequent weight loss plateaus that occur during a weight loss program . Here are some of the ways it can be used:
The concept is to fast 16 hours a day and eat during an 8 hour window from about noon to 8 It is even better for weight maintenance program. In addition, there are other types of fasting, depending on the goals and individual eating patterns. The idea is to prevent weight gain after a diet plan. Alternate day fasting is popular. All yield fastest weight loss with minimal effort. All are safe, effective and proven after years of research. Each one offers different advantages and difficulties.
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Schedule #: The : 2 Diet
Popularized by Dr. Michael Mosleys The Fast Diet, this approach involves consuming a lot less food two days of the week, and eating normally the other five.
Maybe youre thinking, Thats not fasting! Thats part-time dieting! And youre right.
Technically, this style of eating is called intermittent energy restriction .
What it involves
Exactly what and how much someone eats on the two fasting days can vary from around 20 percent of normal intake to 70 percent. For someone consuming 2800 Calories a day, a fasting day might range from 560 Calories to 1900.
As you can imagine, the lower end of that range is a lot more challenging than the upper end.
People who benefit
People who do best with 5:2 fasting tend to have a lifestyle and/or fitness schedules that align with it.
Heres an example: Robin Beier, PN2, is a German nutrition coach who practices IF personally and coaches a number of clients who do the same. In Germany, most shops are closed on Sundays, including grocery stores. So for one of his clients, a 5:2 diet naturally emerged.
This client would wake on Sunday with hardly any food at homeand didnt want to eat out. So hed have breakfast and then eat either very little or nothing at all for the rest of the day. He broke the fast Monday evening, after hitting the grocery store for dinner supplies.
If you try it:
