Eat The Right Meals After Your Workout To Build Or Maintain Muscle
Dr. Niket Sonpal says the best solution for combining IF and exercise is to time your workouts during your eating periods so your nutrition levels are peaked.
And if you do heavy lifting, its important for your body to have protein after the workout to aid with regeneration, he adds.
Amengual says to follow up any strength training with carbohydrates and about 20 grams of protein within 30 minutes after your workout.
Intermittent Fasting Things To Consider During Fasting
Can you drink bone broth while you are fasting?
Yes I highly recommend bone broth. It contains numerous minerals and vitamins and is quite filling in terms of reducing hunger pangs. The other benefit is that you can add a good amount of sea salt to it. The other fluids taken during a fast water, tea, coffee dont have sodium and you can become dehydrated. Mild dehydration, for example, may lead to cramps and headaches during longer fasting.
So, yes, bone broth is highly recommended . Also very Paleo in the sense that this is a very traditional food with a long tradition.
While fasting is it okay to drink coffee with milk? I cant do black coffee. I have a little milk with my coffee.
Technically, the milk does not fall within the guidelines of a true fast, but the small amount of milk/ cream added to coffee can improve compliance for some people. So in our program, we allow milk/ cream in coffee, but no sweeteners or sugar.
I am sorry for this stupid question but how much is little amount of cream ?:-)))) I want to hear it from you because otherwise I am starting thinking that 250 ml are ok, which I dont think so:-) I am on my day 3 of fasting and today I had whipped heavy cream 2x 40g in my coffee. Is this too much?
Yeah, I was more thinking along the lines of 1-2 teaspoons, not the whole carton. Because cream still contains milk protein, it will stimulate insulin which defeats the point of fasting. Pure fat, such as coconut oil, will be less.
Can You Eat Whatever You Want On Intermittent Fasting Heres What The Experts Said
© POPSUGAR Photography / Maria del Rio Can You Eat Whatever You Want on Intermittent Fasting? Heres What the Experts SaidSome people believe its not necessarily what you eat but when you eat it that matters. Those who practice intermittent fasting rave about the weight-loss benefits, improved digestion and mood, and ability to crush sugar cravings.
Intermittent fasting decreases insulin levels and increases human growth hormone, which optimizes your bodys ability to burn fat.
And while there are different ways to practice IF some do the 16:8 method, where they fast for 16 hours and eat in an eight-hour window, while others do 5:2, where they fast for two days a week and eat normally the other five many people are confused about what exactly they should eat during their feeding window.
Its true that intermittent fasting gives you a little more freedom to eat what you want.
Since you are typically only sitting down to one or two larger meals, you can eat more calories per meal than you would if you ate three or five meals a day.
Technically, there are no diet restrictions with intermittent fasting, explained Kristin Koskinen, RDN. Its an eating style based on food timing rather than diet composition.
Before you try intermittent fasting, be sure you talk with your doctor or a registered dietitian, especially if you have diabetes, pre-diabetes, or another chronic condition. Many people swear by the benefits of IF, but its not for everyone.
Also Check: 14:10 Diet
Main Rules Of The Intermittent Fasting 14/10
So, you may, or may have not heard about the 16:8 fasting. It is an eating pattern where you are allowed to eat during an 8-hour period and must only consume water for the rest of 16 hours each day. The intermittent fasting 14/10 is very similar to that type, only here you are allowed to eat whatever you want during a 10-hour window. If you get up early, you can start eating at 7 AM, and then your last meal this day will have to be at 5 PM, followed by a fasting period which will end by 7 AM the next day.
You can also have your first meal at 8 AM or 9 AM, and then your dinner will have to be no later than 6 PM and 7 PM respectively. You can eat your usual meals during the 10-hour window, but you cant consume any calories during a 14-hour fast. However, you are allowed to drink unsweetened tea or coffee and of course, water.
How Much Weight Can You Lose On 1: 8 Diet
To lose weight on the 16:8 diet, its important to match the fasting with healthy eating and exercise. If done so correctly, theres a typical weight loss of around seven to 11 pounds over a ten week period. This is according to a review of 40 different studies published in Molecular and Cellular Endocrincology who found that on average, someone weighing just over 90kg would lose 5% of their total body weight in the ten week period.
A 2018 study published in the Journal of Nutrition and Healthy Eating revealed that the 16:8 diet plan can help people lose weight, without having to count calories as the 8-hour fast produces the same kind of calorific restriction and weight loss.
However, whether theres a distinct weight loss advantage achieved on the 16:8 diet compared to other diets remains to be seen. Some studies have demonstrated that theres almost no difference between people who do intermittent fasting compared those who count calories and cut back on unhealthy food.
Also Check: 14/10 Fasting
How Does The 1: 8 Diet Work
The 16:8 diet works on an hourly basis. So each day you can eat within an 8 hour time frame and fast for the remaining 16 hours. The best part? You dont have to restrict your calories when eating during the 8 hour window. As long as you eat healthily in your 8 hour time frame, youll see the weight drop off.
Experts say that the 16.8 diet restricted schedule gives our bodies the chance to process the nutrients stored in foods and burns away calories. Plus, you wont go hungry like you do on those two fasting days on the 5:2 either.
As Tom Jenane, nutrition and fitness expert explains, The 16:8 diet is a brilliant form of intermittent fasting that has proven results in a number of cases.
Jennifer Aniston is a famous fan of intermittent fasting.
As well as Jennifer Aniston, other Hollywood names who have seen success after following the 16:8 diet include Hugh Jackman, who reportedly used the diet to get in shape for his Wolverine films and actress Jennifer Love Hewitt.
Intermittent Fasting Food List: How To Choose The Best Foods
Eating during intermittent fasting is more about being healthy than just rapidly losing your weight. Thus, it is critically important to choose nutrient-dense foods such as veggies, fruits, lean proteins, and healthy fats.
The intermittent fasting food list should contain:
1. For Protein
The Recommended Dietary Allowance for protein is 0.8 grams of protein per kilogram of body weight. Your requirements may vary depending on your fitness goals and level of activity.
Protein helps you lose weight by decreasing energy intake, increasing satiety, and boosting metabolism.
Besides, when combined with strength training, increased protein intake helps build muscle. Having more muscle in the body naturally increases your metabolism, as muscle burns more calories than fat.
A recent study suggests that having more muscle in your legs can help reduce belly fat formation in healthy men.
The IF food list for protein include:
- Poultry and fish
- Dairy products such as milk, yogurt, and cheese
- Seeds and nuts
- Whole grains
2. For Carbs
According to the Dietary Guidelines for Americans, 45 to 65 percent of your daily calories should come from carbohydrates .
Carbs are the major source of energy for your body. The other two are protein and fat. Carbs come in various forms. The most notable of them are sugar, fiber, and starch.
Make sure to choose foods that are high in fiber and starch but low in sugar.
The IF food list for carbs include:
- Sweet potatoes
3. For Fats
Don’t Miss: What Is 14 10 Intermittent Fasting
/4benefits Of The 1: 8 Diet
16:8 fasting boosts metabolism, it cuts down the calories and this helps the weight loss process. Intermittent fasting can help keep the cholesterol in check when combined with a nutritious diet and regular exercise.
It manages food habits, controls calorie intake, and keeps the cholesterol level in check. These are the contributing factors to a healthy heart. The diet helps in reducing insulin resistance which helps in diabetes management.
It also helps to enhance brain functioning, improve concentration, protect against age-related memory loss and reduce the levels of cortisol in the body, which means less stress.
The intermittent diet plan helps prevent and manage diseases such as diabetes, certain heart conditions, some types of cancers, and some neurodegenerative diseases.
The 1: 8 Is A Popular Take On Time
With the benefits of intermittent fasting believed to include everything from improving metabolism to decreasing inflammation and helping the body fight stress, its no surprise there are now so many different iterations of it.
The latest version is the 16:8 diet.
But before you jump aboard, here are few things you need to know before embarking on this form of time-restricted eating.
Read Also: 14 10 Diet
Intermittent Fasting Can Be Hard But Maybe It Doesnt Have To Be
Initial human studies that compared fasting every other day to eating less every day showed that both worked about equally for weight loss, though people struggled with the fasting days. So, I had written off IF as no better or worse than simply eating less, only far more uncomfortable. My advice was to just stick with the sensible, , diet.
New research is suggesting that not all IF approaches are the same, and some are actually very reasonable, effective, and sustainable, especially when combined with a nutritious plant-based diet. So Im prepared to take my lumps on this one .
We have evolved to be in sync with the day/night cycle, i.e., a circadian rhythm. Our metabolism has adapted to daytime food, nighttime sleep. Nighttime eating is well associated with a higher risk of obesity, as well as .
Based on this, researchers from the University of Alabama conducted a study with a small group of obese men with prediabetes. They compared a form of intermittent fasting called “early time-restricted feeding,” where all meals were fit into an early eight-hour period of the day ,or spread out over 12 hours . Both groups maintained their weight but after five weeks, the eight-hours group had dramatically lower insulin levels and significantly improved insulin sensitivity, as well as significantly lower blood pressure. The best part? The eight-hours group also had significantly decreased appetite. They werent starving.
Can You Eat What You Want During 1: 8 Intermittent Fasting
Following the 16:8 diet isnt an excuse for an unchecked approach to whats on your plate. The diet encourages eating balanced meals within this time frame, says dietitian Milly Smith, of Dietitians Australia.
If your aim is to lose weight, that means making wise food choices, because if high energy/discretionary foods or high-energy drinks are consumed in this window it can negate this effect.
Risk Of A 1: 8 Fasting Schedule
Its best to avoid intermittent fasting if youre pregnant or breastfeeding, have type 1 diabetes, or a history of eating disorders. You may also experience:
- Weight gain. You can gain weight if you overeat during your eating window. Carefully plan your fasting and eating windows so you dont feel overly hungry during your fast. Be mindful of what and how much you eat during your eating window.
- Hunger. Initially, you may feel starving. But, thoughtfully scheduling your fasting and eating times can help. Also, drink plenty of fluids, find ways to distract yourself, and try meditation.
- Feel cold. Fasting can make you chilly, but its less likely on the 16:8 protocol than more restrictive schedules like 5:2 or OMAD. If you feel cold, bundle up this effect will disappear when you adapt to your new fasting schedule.
- Mild dehydration. Make sure to drink plenty of liquids during your fasting period just be sure that theyre non-caloric beverages like unsweetened tea or water.
Branch Chain Amino Acid Supplement
A final IF-approved supplement is the BCAA. While this muscle-building aid is most beneficial for the individual who enjoys fasted cardio or hard workouts at the crack of dawn, it can be consumed all throughout the day to prevent the body from going into a catabolic state and preserve lean muscle mass. Note: If you choose to follow a vegan diet pattern, this supplement may be off-limits, as most are sourced from duck feathers.
Also Check: What Is 14 10 Intermittent Fasting
Eating Windows Vs Fasting Windows
Intermittent fasting is an eating pattern that breaks your day into two parts:
There are actually a variety of intermittent fasting schedules you can follow to determine what hours of the day these windows actually include. We have a handy guide to fasting schedules for you to check out here.
The most common schedule is the 16/8 plan, which means you eat for an 8-hour window and fast for 16 hours. You can also choose to do shorter or longer eating windows, or even opt for alternate-day fasting.
If youre new to this way of eating and need help getting started, definitely check out our Beginners Guide to Intermittent Fasting.
During your fasting period, you want to refrain from consuming any food or beverages that contain calories. So.. no food. But you have several beverage options, and these are important because it is critical to keep yourself hydrated while fasting.
The Backstory On Intermittent Fasting
IF as a weight loss approach has been around in various forms for ages, but was highly popularized in 2012 by BBC broadcast journalist Dr. Michael Mosleys TV documentary Eat Fast, Live Longer and book The Fast Diet, followed by journalist Kate Harrisons book The 5:2 Diet based on her own experience, and subsequently by Dr. Jason Fungs 2016 bestseller The Obesity Code. IF generated a steady positive buzz as anecdotes of its effectiveness proliferated.
As a lifestyle-leaning research doctor, I needed to understand the science. The Obesity Code seemed the most evidence-based summary resource, and I loved it. Fung successfully combines plenty of research, his clinical experience, and sensible nutrition advice, and also addresses the socioeconomic forces conspiring to make us fat. He is very clear that we should eat more fruits and veggies, fiber, healthy protein, and fats, and avoid sugar, refined grains, processed foods, and for Gods sake, stop snacking. Check, check, check, I agree. The only part that was still questionable in my mind was the intermittent fasting part.
Don’t Miss: Alcohol On Intermittent Fasting
Consider The Type Of Fast
If youre doing a 24-hour intermittent fast, Lippin says you should stick to low-intensity workouts such as:
- restorative yoga
- gentle Pilates
But if youre doing the 16:8 fast, much of the 16-hour fasting window is evening, sleep, and early in the day, so sticking to a certain type of exercise isnt as critical.
Mistake #: Youre Not Sure What Counts
So my wife and I are trying to start on the IF journey . Its harder than we thought. How can she do coffee in the mornings without throwing off the benefits of the fast? She doesnt care for black coffee, but the chokehold of caffeine has her in its stimulant grip, and I dont want to die in that ditch today.
I, too, live and die by that a.m. cup of coffee. But this person is overthinking it. The best thing to do is simplify your routine. Have your morning cup of coffee exactly as you like it and break your fast then. For example, if youre doing 16:8 , have your coffee at 8 a.m. and your last meal at 4 p.m.
Also Check: Is 119 High For Fasting Blood Sugar
So Wtf Should I Eat On If
There are no specifications or restrictions about what type or how much food to eat while following intermittent fasting, says Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club.
But Mary Purdy, MS, RDN, chair of Dietitians in Integrative and Functional Medicine, counters that by advising that the benefits are not likely to accompany consistent meals of Big Macs.
Pincus and Purdy agree that a well-balanced diet is the key to losing weight, maintaining energy levels, and sticking with the diet.
Anyone attempting to lose weight should focus on nutrient-dense foods like fruits, veggies, whole grains, nuts, beans, seeds, as well as dairy and lean proteins, suggests Pincus.
Purdy adds, My recommendations wouldnt be very different from the foods I might normally suggest for improved health high-fiber, unprocessed, whole foods that offer variety and flavor.
In other words, eat plenty of the below foods and you wont end up in a hangry rage while fasting.
Saturated And Trans Fats
These two types of fat belong to the group of bad fats. Both saturated and trans fats can harm your body and are recommended to be avoided and substituted by healthy fats. Saturated fats are also called solid fats, due to their ability to become solid at room temperature. Dietitians recommend consuming no more than 13g of saturated fats per day. You can find this type of fat in animal meats and their products, dairy , certain vegetable oils , and processed foods .
Trans fats are not healthier than saturated fats. These fats are manufactured and were widely used in fast-food production, as they are relatively cheap and can be preserved for a longer time. It is best to avoid them completely. Trans fats usually occur in fried foods, some baked goods , cookies, crackers, pizza dough, fast foods, packaged foods, shortenings, and stick margarine . Always look for the words hydrogenated or partially hydrogenated fats or oils on the ingredients list and avoid those product that contain them.
Also Check: Can You Drink Alcohol While Intermittent Fasting