What Should I Eat After Intermittent Fasting
After your fast is over, you should eat a whole food meal that consists of a complex carbohydrate and a lean protein source.
For example eggs and oatmeal cereal with almond milk or chicken breast with yams or potatoes.
Your carbs should be mostly complex carbs to get the most energy from them without having an insulin spike which would cause your body to store fat after eating these high GI foods.
If possible, make sure to get plenty of fiber from fruits and veggies because this will also help keep insulin down after mealtime.
Having fiber will keep you full longer so that you can avoid snacking later on in the day which will have a negative effect on your intermittent fasting results due to an interruption in your 12-hour feeding window.
The aim here is for optimal fat loss and muscle retention while eating a higher protein diet.
Wont Intermittent Fasting Burn Muscle
That depends on the person and the duration of the fast. During fasting, the body first breaks down glycogen into glucose for energy. After that, the body increases body fat breakdown to provide energy.
Excess amino acids are also used for energy, but the body does not burn its own muscle for fuel unless it has to.49
Some studies, however, suggest that leaner individuals are at higher risk of lean body mass loss, and even reduced metabolic rate. Yet it appears this is less of a concern with overweight subjects.50
In my experience with over 1,000 patients on various intermittent fasting regimens, I have not yet seen a single case of significant muscle loss.51Learn more
Is It Bad To Do Intermittent Fasting Every Day
In my opinion, intermittent fasting is a natural part of our circadian rhythm because we have been doing it from the beginning.
We dont wake up and have breakfast every morning, but there is a time when we start being hungry and need to eat.
The reason why you may be experiencing hunger pangs intermittently throughout your day is that you are not fasting long enough.
If you are only eating 1 or 2 meals per day, then your body will be expecting food around the same time every day which is why hunger pangs become apparent after a certain time period.
On the other hand, if we fasted for an extended amount of time and our feeding window was set to begin after 14-16 hours without food, then we would not experience hunger pangs as frequently because our body wouldnt expect food within a certain time frame.
Since youre only eating 1 or 2 meals per day, your feeding window should be extended for longer than 16 hours so that it aligns with the natural circadian rhythm of when we begin to feel hungry.
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Why Intermittent Fasting Is Bad
Fasting may also lead to an increase in the stress hormone, cortisol, which may lead to even more food cravings. Overeating and binge eating are two common side effects of intermittent fasting. Intermittent fasting is sometimes associated with dehydration because when you do not eat, sometimes you forget to drink.
Answers To The Most Common Intermittent Fasting Questions
Welcome to the first Reader Mailbag!
Im taking a page from the playbook of one of my favorite sportswriters, Bill Simmons, and answering a boatload of your questions today.
Questions are rolling in all the time mostly through the free newsletter or and I love hearing from you. Keep them coming! Iâm happy to help however I can.
My hope is that this mailbag will bring useful answers together in one place and make it easier for you to find the information you need to make the changes you want. My goal is always to make it easier for you to lose fat, gain muscle, and live healthy.
Boom. Lets get this party rolling.
As always, these are real emails from real readers.
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You Lower Your Insulin Level And Prevent Diabetes
Your body secretes the hormone insulin to transport glucose to the cells. If you eat frequently during the day, the insulin level never rest. In this way, your body loses sensitivity to the hormone, needing more and more insulin to transport glucose to the target cells: this could trigger diabetes development. Since there is no glucose during fasting, insulin secretion decreases together with insulin level.
Coffee Was My Best Friend
I’ve been a coffee drinker since high school. It’s always helped curb my hunger in the mornings, but only until my 10:30 a.m. snack time rolls around. I sip the stuff pretty slowly , so when morning food was off limits, I poured myself an extra dose and kept sipping until I could eat. Coffee is allowed during fasting periods as long as it’s zero-calorie, but I’m not a fan of black coffee because it’s so bitter, so I added a splash of vanilla almond milk to my cuppa. Some call that cheating, but I call it a modification.
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Is Intermittent Fasting Safe For Midlife Women
Intermittent fasting is generally safe and does not result in energy level disturbances or increased disordered eating behaviors, the University of Illinois reviewers concluded.
Still, not every midlife woman should try this eating plan, they said. Those with a history of disordered eating, a body mass index below 18.5, or those who need to take medication with food at regimented times should refrain.
Other experts say people with certain medical conditions may be poor candidates. Women with Crohns disease, for example, might do better on a different eating plan. And those with diabetes are also typically advised to refrain, especially when blood sugar isnt well controlled.
Food And Drinks That Contain Calories
Strictly speaking, any amount of calories will break a fast.
If a person follows a strict fasting schedule, they should avoid any food or drinks containing calories.
Those following a modified fasting diet can often eat up to 25% of their daily calorie needs while fasting.
With this in mind, it is important to know how many calories a person needs while avoiding food and drinks that exceed their total daily limit.
Some certain supplements and foods are generally within the limits of several fasting methods, including the below.
Read Also: How To Do Intermitent Fasting
What Is Intermittent Fasting 16/8
The 16:8 fasting method means you fast for 16 hours and then have your meals during the 8-hour window.This plan is relatively effortless to follow. If you tend to eat a late breakfast and an early dinner the 16/8 method will be easy for you!You can have your first meal at noon and your last meal at 8 p.m. If youre a fan of breakfast, have it at 8 a.m. and then stop eating after 6 p.m.
Its not an easy task for late snack lovers, but it sure brings results.
Week Three Phase Three
This is known as the concluding fat loss week or the high-carb high-protein cycle. During this week, your food consumption should be as follows :
- 1 to 2 days high in carbs
- 1 to 2 days high in protein and low in carbs
- one to two days high in carbs
- 1 to 2 days high in protein and low in carbs
High-Carb Days
1. Undereating window Eat the same foods that you had been eating during the first week.
2. Overeating window Break your fast with the same salad that you have been having. The next large meal or smaller meals should consist of cooked vegetables, some animal protein, and one main source of carbohydrates like corn, rice, potatoes, whole-wheat pasta, barley, or oats.
High-Protein Low-Carb Days
1. 20-hour Underfeeding window The same foods and drinks that you have been having throughout the previous weeks.
2. 4-hour Overfeeding window Break your fast with the same salad, and the next meals should have 227 to 454 grams animal protein and some cooked, non-starchy vegetables.
3. Fruit While you should not consume grains or starchy veggies during these days, you can have some fruit if you are still hungry at the end of the night.
Once you have completed this 3-week phase, you are supposed to start it all over again. If this suggestion does not appeal to you, just stick to the undereating rules set for the 20 hours and then consume healthy, high-protein meals in the 4-hour overfeeding window.
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How Many Calories To Eat During Intermittent Fasting 16/8
Now that we understand weight gain to be more of a hormonal than a caloric imbalance, we have to keep up with the times and question the outdated calorie counting regime.
For example, an empirical study from Great Britain shows that no less than 99.5 percent of overweight women and men could not lose weight successfully using conventional calorie restriction .
And we are not talking about three people here, but 99,791 women and 76,704 men!
So why is calorie counting still the standard of the fitness industry?
There are probably two main reasons:
- It helps to sell highly processed garbage
- The calorimeter was invented in 1892
Therefore, people know about calories, but not so much about hormones.
Nevertheless, this does not mean that calorie balance does not influence weight loss.
However, the correct meal timing during intermittent fasting makes a substantial hormonal advantage possible.
After insulin levels are low during intermittent fasting for an extended period, you will burn more fat with the same calorie intake.
As long as you dont cheat or have reached goal weight, the standard daily calorie requirement will be sufficient to lose weight during intermittent fasting. For a woman, this is about 1,900 kcal.
According to studies, people who eat fewer meals also consume fewer calories during the day, so you are more likely to fall short of your daily requirement .
There Are Certain Foods You Should Avoid
Miami-based dietician Monica Moreno agreed. “Food quality and quantity must indeed be honored!” she told INSIDER. Moreno recommends also adding fermented foods, omega 3 fatty acids, other anti-inflammatory fatty acids, herbs and spices in non-supplement form, and dairy or dairy substitutes to your meal list as well.
“You only have a 6-12 hour window so its a matter of timing,” she explained. One thing is definitely a must, though. “Avoiding refined starches, added sugars, trans fats, and processed meats still hold true!” Moreno stressed.
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Advanced: The Modified 2
For this plan, eat clean for five days of the week . On the other two days, restrict your calories to no more than 700 each day. Calorie restriction unlocks many of the same benefits as fasting for an entire day.
On your non-fasting days, you’ll need to make sure you’re getting in healthy fats, clean meats, vegetables, and some fruits, and you can structure your meals however best works for you.
On restricted days, you can have smaller meals or snacks throughout the day or have a moderate-size lunch and dinner and fast in the morning and after dinner. Again, focus on healthy fats, clean meats, and produce. Apps can help you log your food and keep track of your calorie intake so you don’t go over 700.
Triggering The Metabolism With Intermittent Fasting
We have seen how intermittent fasting can help you feel better physically and mentally by altering metabolic processes, making you lose weight and increase performance. It doesnt matter whether you choose a short-term fast with a high number of repetitions or a periodic fast over a day.
Give it a try to get through the dark season happier and healthier. Good luck!
Your Humanoo Team
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Your Approach Is Way Too Extreme
Sure, you want to grab this diet trend by the lapels and run with it, but there’s no need to starve yourself. Taking in less than 800 calories per day will cause greater weight loss , but greater bone loss. That’s not healthyor sustainablein the long term. Not to mention, if you make your windows of not eating too long, you won’t be able to stick with it. Make smaller, manageable changes and always listen to your body.
For Early Morning Engagements
- Move back your eating window a bit earlier when you want to enjoy breakfast with friends or colleagues. This results in a longer eating window for the day, which will not ruin your plan. Then get back on track quickly by returning the following morning to your regularly scheduled eating window.
- You may find it easier to skip eating in social situations that occur in the morning. Early morning meetings or breakfast plans tend to attract less attention to skipping a meal. Need something in your hands? Choose black coffee or plain tea.
Also Check: How Does Intermittent Fasting Help
Intermittent Fasting And Diarrhea After Eating
If you have just started intermittent fasting, it is often quite natural to excrete excess water and electrolytes through the gastrointestinal tract as soon as you break the fast.
Therefore, diarrhea on intermittent fasting is only an issue if it persists.
Against this background, a poor diet can cause diarrhea when fasting. The following food often contributes to diarrhea on intermittent fasting:
- Dairy
- Refined carbohydrates
- Legumes
If you do still suffer from diarrhea when excluding these foods, make sure you drink enough water. Moreover, broth, pickle juice, or sea salt can help to reabsorb the electrolytes you excreted.
Intermittent Fasting Results: A Sample Day Of What I Eat During My Fast:
8:00 AM Wake up, 16-18 hour fast.
8:30 AM Workout.
10:15 AM Post-workout meal consisting of oatmeal and fruit.
12:00 PM Lunch consisting of a salad with lean meat and some type of carbohydrates such as rice or noodles.
8:00 PM Dinner consisting of lean meat with vegetables.
9:45 PM Small snack before bed if I feel hungry.
In summary, intermittent fasting results depend on a variety of factors such as the persons age, sex, body type, and other individual characteristics involving nutrient partitioning to determine how effective it can be.
Recommended Reading: What Are The Benefits Of Fasting
Choosing A Time Window
To get started, begin by picking an 8-hour window and limiting your food intake to that time span.
Popular 16/8 time windows include:
- 7 a.m. to 3 p.m.
- 9 a.m. to 5 p.m.
- 12 p.m. to 8 p.m.
- 2 p.m. to 10 p.m.
Many people prefer to eat between noon and 8 p.m., since you need to fast only overnight and skip breakfast but can still eat a balanced lunch and dinner, along with a few snacks throughout the day.
Others opt to eat between 9 a.m. and 5 p.m., which allows plenty of time for a healthy breakfast around 9 a.m., a standard lunch around noon, and a light, early dinner or large snack around 4:30 p.m. before starting your fast.
However, you can experiment and pick the time frame that best fits your schedule.
It may help to set timers at both the beginning and the end of your eating window to remind you when to start and stop eating.
The Difference Between Short And Long Fasts
Every night when we stop eating and then go to bed, we go through a short-term fast until our first meal of the next day. Depending on when you ate dinner and when you consume your first meal after you wake up, you can easily go through a 12 to 16-hour fast with no physiologic change to digestive functions.
Although there is no clear consensus or accepted definition about what the cut off is between a short and a long-term fast, Diet Doctor defines anything less than 24 hours as time-restricted eating, fasts between 24 and 36 hours as a short-term fast, and anything longer than 36 hours a long-term fast.
Time-restricted eating and short-term fasts dont require specific precautions when breaking the fast. Just remember it is a good idea not to binge on highly-processed, sugary, or high-carb foods because you will undo the advantages of the fast. Plan to eat a wholesome, low-carb, high-fat meal, such as any of the meals featured in the Diet Doctor recipes, and you will be just fine.
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Intermittent Fasting Eat Before Or After Workout
Among bodybuilders, intermittent fasting is not a new idea. The most standard intermittent fasting schedule in which nothing is eaten for 14 to 18 hours daily is a proven method for improved muscle growth.
Therefore, bodybuilders have been using the 16/8 schedule, also known as peak fasting or time-restricted feeding , for decades.
Due to the release of growth hormone, intermittent fasting boosts muscle gain .
However, it is vital to exercise in a fasted state. Therefore, it is better to eat after than before workout while intermittent fasting.
Given the essential goals of burning fat and activating autophagy for health benefits, this even makes more sense :
- The low insulin level before eating enables maximum fat burning
- The fasting state allows the body to maximize autophagy through exercise
In contrast, eating allows the body to relax. And this is in contradiction to athletic performance, as you can also witness through self-experimentation.
Against this background, it is wiser to use the increased adrenaline levels for exercising. Afterward, you can send your body into recovery and growth mode with a meal.
Concerns And Adjustments With Intermittent Fasting
Intermittent fasting is becoming popular, but it’s still not the normal thing to do. As a result, you may have some concerns about it or you may want to make some adjustments to your intermittent fasting schedule. Here are some common questions I’ve seen that should help point you in the right direction.
What if I ate my first meal at breakfast, skipped lunch, and then ate my second meal at dinner time?
This idea would work well for one reason, but not well for another reason. Let’s talk about both.
First, if your goal is to lose weight, then skipping lunch should help because it decreases the number of calories that you’re eating throughout the day. As I said in my article on lessons learned from 1 year of intermittent fasting, even if you try to eat two large meals instead of three regular meals, it’s hard to get the same number of calories. Even if you want to eat more, you often end up eating less.
So the end result of skipping lunch is that you would probably reduce your overall caloric intake and end up losing weight.
However, one of the primary benefits of intermittent fasting is that it puts you in a fat burning state. In other words, fasting makes it more likely that you’ll burn fat and not muscle.
In other words, you need to have at least 8 to 12 hours off from eating before your body enters the fasted, fatburning state. This is why you want to squish your meals into a smaller time frame rather than spreading them throughout the day.
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