WHAT IS INTERMITTENT FASTING?
Intermittent fasting, or IF, is an eating plan designed to help you improve gut health, balance blood sugars, and activate cellular repair in your body. There are a few different types of fasting programs, but the most feasible, sustainable, and effective type of fasting I see for my clients is to use a daily 12-16 hour fast every night while they sleep. This means that for 12-16 hours each night you stop eating and give your body the time it needs to recharge and heal your gut. This delay in eating also gives your body a chance to burn stored fat for fuel instead of the food you eat. To effectively implement intermittent fasting it is extremely important to use the remaining 8-12 hours as a feeding window and be sure to eat enough to support your fast. When you fill your meals during these hours with 30-40 grams of protein and fill the rest of your space with complex carbohydrates, fiber-rich vegetables, and healthy fats, you’ll feel satisfied with your fast and help your body burn fat. of the muscles. At a minimum, I encourage each of my clients to fast for 12 hours to get the benefits, and some can follow a longer fasting period of up to 16 hours without problems.
HOW LONG SHOULD YOU FAST?
To reap the benefits of fasting, your body must reach what is called a “fasted” state. This fasting state usually begins 10-12 hours after you finish your last meal, as this is the time it takes for the glucose to be used up. Once your body has run out of glucose, that’s when the liver is able to break down stored fat and use it for fuel — hello fat loss zone! This is a big reason why fasting is so helpful in getting rid of stubborn fat. Your body will only burn one type of fuel at a time and since it has glucose stores, it makes fat loss more difficult to achieve. Taking a break from eating for at least 12 hours helps you trigger fat loss as well as experience the other benefits of fasting, such as improved immunity and gut health.
SO WHICH IS BETTER FOR YOU- Fasting or eating first thing in the morning?
Now you can see the benefits of both methods, but how do you know which one is best for you? The answer is that everyone is unique and no body is the same. No method is perfect for every person. When I work with clients, I always aim to help you discover what works best for your body and your goals within my program and make it your own. There are some details I would like to ask to determine if you should eat the morning before your workout or not.
WHO SHOULD EAT BREAKFAST?
Before I mention “who” should eat before working out, know that you can still aim to hit that 12-hour fasting window even when you eat in the morning, if that’s what your body needs. To be able to eat pre-workout AND fast, try wrapping up dinner a little earlier and swapping those late-night snacks for hot tea or lemon water. For example, you could aim to finish dinner by 6pm and then fast until 6am, which gives you the benefits of fasting and fuels your workouts when needed.
Eat 15-30 grams of protein before your morning workout if:
- You have signs or symptoms of hypothyroidism such as fatigue, resistance to weight loss, more sensitive to cold temperatures, swollen face or hoarse voice. However, it is important to note that some people with hypothyroidism can fast for more than 12 hours when their symptoms are properly managed. So listen and watch your body for signs if your thyroid needs some extra care, and be sure to eat before you exercise to keep stress on your body to a minimum when symptoms are present.
- you are in perimenopause and show significant signs and symptoms of hormonal imbalance such as anxiety, irritability, bloating, fatigue and difficulty staying asleep. Again take care of yourself and learn to recognize symptoms and signs when your body needs extra support. Right before or during your period your symptoms may increase, making it important to eat before training and other times of the month you may feel great and be able to fast longer. I always say that when hormones are high (ie PMS/menstruation and luteal/ovulatory phase), your fasting window should decrease as a standard rule. More below.
- You are pregnant which means it’s time to reduce stress on the body and change hormones. A small balanced meal that includes protein, carbohydrates and fat to start your day will help keep your blood sugar in check and keep you energized during your morning workout.
- You struggle with low blood sugar from diabetes or hypoglycemia. While many people with diabetes can fast safely and see improvements in blood sugar management, it’s important to discuss this with your doctor to find what’s right for you.
Intermittent fasting can work for everyone, but it’s important to find a version that works for you. It may not be something that fits your lifestyle and that’s okay. If you incorporate Intermittent Fasting into your lifestyle, be sure to balance it out with balanced meals and enough calories to keep your body energized.
So, if you must eat first — WHAT TO EAT BEFORE A MORNING WORKOUT?
You might not want a huge pre-workout meal, but if you’re in one of those categories above where eating first will help you feel better, then it’s important to choose wisely.
Before a workout you want to eat something balanced that will give you the energy you need to get the most out of your workout and support your blood sugar and cortisol.
The best option is to choose something that involves quick assimilation and won’t weigh you down. Some carbs are more important as they are your body’s preferred source of energy with a little fat and protein doing the trick!
- ½ to 1 banana with 1 tablespoon of peanut butter
- Sourdough feta with peanut butter
- Overnight oats or chia pudding
- Simple smoothie or protein shake from a pure protein source
CHOOSE WHAT IS BEST FOR YOU
In summary, there are many benefits to the 30-30-30 method, as it can help you create a consistent healthy routine, focus on protein, and get that morning exercise to start your day off right. However, it’s important to remember that the day doesn’t stop there. Focusing on a balanced diet that includes 30 grams of protein at every meal, not just breakfast, is important for fat loss and sustained energy. And you can still incorporate intermittent fasting into your life with a 12-hour fasting window if that works for your lifestyle.
The most important thing to remember when determining what’s best for you is to listen to your body, watch for signs and symptoms of high hormones, and choose what works best for your life at the time.
When hormones are high, keep your fasting window on the low end (i.e. 12 hours) and download this hormone guide to learn how to effectively support your body through these changes.
