Intermittent Fasting And The Fix
July 13, 2019 by Grandnanny
Long before Beachbody embraced Intermittent Fasting in conjunction with the Portion Fix I DID IT. How did I figure out that intermittent fasting the Fix would work for me?
When I started my weight loss journey in 2017, I was trying to decide what diet I wanted to go on.
I wanted a clean, balanced diet that did not exclude any food group, so keto and paleo just didnt appeal to me at all.
A couple of possibilities were at the top of my list.
Beachbody Pushes Dieters To Purchase Supplements For Faster Results
Within the Beachbody meal plan, dieters are urged to purchase Beachbody products like Shakeology protein shakes and supplements, including the pre-workout supplement Energize and the post-workout supplement Recover.
Not only are these items expensive one container of Recover costs $69.95 but theres no proof that taking them will maximize results.
The 21 Day Fix program costs $59.85, which may seem reasonable to some. However, if you add supplements and additional bonus workouts, the price begins to climb.
Are There Different Types Of Intermittent Fasting
The most popular type of intermittent fasting is the 16:8 method which is 16 hours of fasting and 8 hours of eating. Usually, this is accomplished by not eating after dinner and then skipping breakfast. Many people are already fasting for several hours overnight as they sleep so extending that fasting time is the easiest way to get in your 16 hours of fasting.
During your 8 hours of eating time you can technically eat whatever you like, but giving your body the nutrients it needs during your eating window is very important. I know several people who choose to eat one meal a day, and treat it as a treat/cheat meal, and I just cant make sense of that.
If Im going to only eat one or two meals a day, theyre going to be the healthiest and most nutrient dense meals I can find.
There are a few different types of intermittent fasting for weight loss. The most popular ones are:
16:8: Described above, the 16/8 method is 16 hours of fasting and then 8 hours of eating. No set times, you set them for yourself, and no restrictions on what to eat . You can eat your normal daily calorie allotment or a reduced one.
Eat Stop Eat: This method involves a 24 hour fasting period once or twice a week. You can choose the days but most people try and do it on the same days each week.
5:2 Diet: This method of intermittent fasting requires you to only eat about 500 calories on 2 days of the week and normal eating on the other 5 days of the week.
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Dinner: Salmon & Veggies At : 30 Pm
Salmon is an excellent source of omega-3 healthy fats, and dark green veggies like kale and broccoli are high in antioxidants.
Salmon is one of my personal favorites for its taste and nutrient density, and you can select any wild-caught seafood of your choice.
Serve alongside some of your favorite vegetables roasted in coconut oil, and you have a quick and easy superfood meal.
Ingredients:
- 4 cloves garlic, finely diced
Method:
What Can You Eat On The 1: 8 Diet
- Whole grains: Rice, oats, barley, wholegrain pasta and quinoa.
- Protein: Meat, poultry, fish, eggs, nuts and seeds.
- Fruit: Apples, bananas, berries, oranges and pears.
- Vegetables: Broccoli, spinach and other leafy greens.
- Healthy fats: Olive oil, coconut oil, avocados.
The great thing about the 16:8 diet is that you can eat anything you want, within reason, but it’s important to choose whole foods and those high in vitamins during the eating period.
“Many people fail the 16:8 diet by packing in too many calories into the 8-hour period, often trying to get some in before the 8 hours ends, says Jenane. You should still be following a strict diet with a complete nutritional breakdown, to ensure you are consuming a targeted number of calories, not to mention macro nutrients and ensuring youre not consuming too much sugar.
Also Check: How Long Does Fasting Last
St Up Was The 21 Day Fix
I loved the simplicity of the container system and the food list. It also allowed me to have an occasional treat. Here is a link to some information about theFIX
This program was going to tell me how much of what to eat.
All that was left was to think about when to eat.
I had failed at a few diet attempts because of the same diet rules that every diet encouraged. One rule I hated was HAVING to eat a good breakfast or I would fail.
They would tell me that if I skipped breakfast I would be starving and not able to control myself when I did eat and so 3 days into trying to eat within an hour of me getting out of bed and I would QUIT disgusted with myself. Now dont get me wrong, I love breakfast foods. I just dont like the breakfast hour!
Another rule was to eat every 2 hours, six small meals per day. I dont like to eat like that I like a couple of larger meals and a couple of snacks tops. So if my weight loss depended on me doing both of those things I was doomed to be fat!
Diet Plan: What Can You Eat And What Are The Benefits
You may have heard wonders about the 5:2 diet, but have you heard of the 16:8 diet yet?
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The 16:8 diet plan is one of the most popular ways to get into intermittent fasting, with big names like Jennifer Aniston and Hugh Jackman swearing by it.
Similar to the 5:2 diet plan – but not as restrictive – the 16:8 has been praised as a diet that works fast . Weve spoken to the experts to find out how it works and how you can use the diet in a healthy way, without risking extreme weight loss .
Clinical nutritionist Suzie Sawyer says this style of eating is very different to most of the other diets out there, and that’s why it works. “Intermittent fasting works by increasing the period when your body has burned through the calories eaten during your last meal and begins burning fat,” she explains. “If you are someone who eats three meals a day, plus snacks, and you don’t exercise much, then every time you eat, you are running on those calories and not burning your fat stores.”
Read Also: Is Fasting Necessary For A1c Test
Where To Learn More About Intermittent Fasting
Would you like to access the full 21-day Intermittent Fasting plan and get a detailed 16/8 Intermittent Fasting guide? Also, receive an Intermittent Fasting food list, learn more about Intermittent Fasting and have somebody help you to implement it to your life successfully?
Join our 21-Day Intermittent Fasting Challenge and get all the information you need in one place to successfully master the intermittent fasting lifestyle. And finally, lose that weight youve been dreaming of!
Wait no more and sign up to the 21-Day Intermittent Fasting Challenge here.
More on Intermittent Fasting
Disclaimers:
In some articles, we include products we think are useful for our readers. When you buy through these links on our site, we may earn an affiliate commission at no cost to you. Read more here.
Information on this document and our website is for educational and informational purposes only. You should not rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.
If you have any concerns or questions about your health, you should always consult with a dietitian, physician or another health-care professional. Consult your physician before starting intermittent fasting, especially if you are pregnant, breastfeeding, have any medical condition, or are taking any medication. Read more here.
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What To Drink During Intermittent Fasting
To get all the health benefits of Intermittent Fasting such as fat loss, increased metabolic rate, lower blood sugar levels, boost in the immune system and others, you have to restrict from consuming any caloric food. But you can still consume non-caloric beverages because they do not break your fast and allow you to get all the benefits of fasting.
This is because non-caloric beverages do not cause the release of insulin, and as a consequence, do not interfere with fat burning and autophagy .
This would include:
- Plain black coffee
- Plain tea
Got more questions about Intermittent Fasting Drinks? Weve got more information in our blog post What Can You Drink During Intermittent Fasting.
Recommended Reading: How Can I Do Fasting
Benefits Of Intermittent Fasting
There are many benefits of intermittent fasting and a lot of them are scientific. Ill just explain a couple benefits Ive seen personally.
Im not as hungry Because Im eating for a shorter window of time during the day, I eat 3 larger meals instead of the 5 or 6 meals I was eating. Ill still have an occasional snack, but often dont need them.
I dont think about food all the time My life used to revolve around food. I was either eating, or thinking about eating, or planning when and what I was going to eat next. Knowing that I only eat for 8 hours has eliminated that. I eat enough at a time that Im not hungry and before I know it, its time to eat again.
What Is The 1: 8 Diet
The 16:8 diet is a form of intermittent fasting where you break the day into two parts: a 16-hour fasting period and an 8-hour period where you consume all your calories.
The 16:8 stems from the 8-Hour Diet book by author David Zinczenko and Peter Moore , former editor-in-chief of Men’s Health. The two created the plan off the back of the popular 5:2 diet, with the main difference being the longer fasting time between eating sessions. This, they say, gives the body the time it needs to process food and burn away extra fat.
The 8-Hour Diet by David Zinczenko and Peter Moore –
Suzie Sawyer , founder of Nutrition Lifestyle, says, “There are no restrictions on the types or amounts of food that a person can eat during the 8-hour window. This flexibility makes the plan relatively easy to follow.”
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Why Your Weight Loss Plan Should Start With 21 Day Fix Meal Plan
Having a good quality nutritional program is even more important than choosing the workouts.
The 21 Day Fix meal planning can be your key to success for long term clean eating. If you are new to healthier eating habits, tracking macros can be a bit overwhelming and the portion fix plan works.
Ultimately, I believe everyone should learn what macros are for the flexibility with food that youll want.
Using Beachbodys containers for eating when starting out is extremely helpful for learning portion control and general food knowledge. Not having to stress about what foods to eat removes a component of a lifestyle change you have to worry about.
The more simple, stressfree change can be for you, the more likely you are to stick with it.
How Do You Set Your Times
To set my morning start-time I had to 1st start with what time I went to bed. Why would my bedtime affect my eating time? Well, years ago a doctor had given me advice about an ulcer that included do not eat for at least 3 hours before bedtime because the human body needs that long to digest food before you lay down and he had cured my ulcer without medications. That advice stuck with me and I thought it would be a good place to start . stop eating 3 hours before bedtime. For me bedtime is about 10 pm, so 3 hours before that would be 7 pm.
I stop eating at 7 pm.
16 hours of fasting later is 11 am.
I start eating at 11 am.
What do I have until 11 am? Black coffee, black tea, and water. Period. You can research all you want but my experience is that if you have any calories or artificial sweeteners no matter how small an amount you are breaking youre fast.
Read Also: What Foods Can I Eat While Intermittent Fasting
Exercise Is Part Of The Program
The 21 Day Fix comes with a three-week exercise program consisting of 30-minute workouts that target different areas of the body.
People who want to shed pounds often dont understand the importance of physical activity when trying to lose weight and maintain that loss over time .
Since this program stresses the importance of engaging in daily exercise, followers may be more likely to continue to be physically active after the three-week period has ended.
Summary
The 21 Day Fix encourages exercise, healthy eating and portion control, which are likely to promote weight loss.
Though following the 21 Day Fix may result in positive changes, such as weight loss and a stronger sense of portion control, it does have some potential downsides.
How Does The 1: 8 Diet Work
The 16:8 diet works on an hourly basis, so each day you eat within an 8-hour time frame and then fast for the remaining 16 hours. This works for weight loss as it “helps you eat fewer calories while boosting metabolism slightly,” says Sawyer.
She adds, “It’s a very effective tool to lose weight and visceral fat. After hours without food, the body exhausts its sugar stores and starts burning fat – sometimes referred to as ‘metabolic switching’.”
Research has shown this switch is a natural process that happens when the body runs out of energy from food. The body changes its energy source from glucose that’s stored in the liver to ketones, which are stored in fat cells. While the body is getting its energy from glucose it’s maintaining or gaining weight, but when the switch happens weight is lost.
Calorie-restricted diets like the Fast 800 work in a similar way. So what’s special about the 16:8 diet?
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What Is The Fastest Way To Lose Weight With Intermittent Fasting
You can choose any 8-hour window to consume calories. Some people opt to skip breakfast and fast from noon to 8 p.m., while others avoid eating late and stick to a 9 a.m. to 5 p.m. schedule. Limiting the number of hours that you can eat during the day may help you lose weight and lower your blood pressure.
Portion Fix Is Here To Teach You How To Eat
Over the last 5 years, there has been a tremendous evolution of the science behind the Portion Fix containers, and how to use them to improve your nutrition, performance, and overall health.
Yes, you’ll still use those same color-coded containers you may be familiar with. But, youll also be equipped with BRAND NEW tools to help you learn to fuel your body based on your needs and dietary restrictions, like…
- 15+ educational videos to learn from
- Workbook & daily logbook to keep you on track
- Strategies to overcome those sugar/sweet cravings
- Information for various dietary restrictions & preferences
- Multiple plans available based on your preferred diet method including options like intermittent fast, carb cycling, timed nutrition
- 300+ recipes included in the FIXATE cooking show
- 102 brand new recipes in the FIXATE Volume 2 Cookbook
- 75 healthy lunch ideas specifically for kids
- And more!
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Episode 342 Intermittent Fasting With The Portion Fix With Autumn Calabrese
Autumn Calabrese, creator of the 21 Day Fix and The Portion Fix, joins Shaun for a conversation on how intermittent fasting and the Portion Fix can go hand in hand with one another! Listen in on how Autumn guides Shaun through his daily eating and combining the containers into his every day lifestyle.
Trust and Believe Podcast mentions from todays show:
- Dont forget to follow along on Instagram for all of the latest updates
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Quick Links
Calculate The Plan You Should Follow Based On Your Current Weight
You can get a break down on that here. Once you know what plan you should be following, now its time to dive into the spreadsheet and look at your portion breakdown. See how many of each containers you get every day so you can start planning your meals. If you want a low carb version, you can get that here.
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