Intermittent Fasting
Improve blood sugar and insulin resistance; metabolic syndrome and weight loss benefits
Recommended For
Cancer, cells more responsive to chemo, Cancer, prevention, Immune system boost, Insulin resistance, Life expectancy, longer, Spiritual reasons, Weight loss.
Diet Goals
Eat only during eating window
- Eat healthy diet during 12, 8, or 4 hr eating window
- Fasting period options: 12, 16, or 20 hours
- If diabetic or medical condition, talk to MD first
Just limiting meals to an 8 hour window can have amazing weight loss and health benefits from insulin resistance to cancer prevention.
Food Recommendations
Foods to Eat
Lean meats: Chicken, turkey, fish, tuna, shrimp, pork chops
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts
Foods to Avoid
Artificial sweeteners: Saccharin, acesulfame, aspartame, sucralose, stevia
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
Red meat: Beef, lamb, pork, goat, veal, mutton
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce
Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits
Full fat dairy: Whole milk, yogurt, butter, cheese
Diet Rules
Additional Information
Research
A review of intermittent fasters showed that regardless of the fasting protocol, insulin sensitivity or how well the body uses blood sugar, improved with fasting.
A new study showed intermittent fasting reduces inflammation which can lead to diseases like diabetes, multiple sclerosis, and inflammatory bowel syndrome.
A systematic review found that intermittent fasting was effective for weight loss, with a typical loss of 7-11 pounds over 10 weeks.
Caveats
NO intermittent fasting if underweight, unable to gain weight, diabetic, pregnant, breastfeeding, or at risk of eating disorder. Talk to MD if any medical conditions.
BP or heart medications can cause imbalances (like sodium and potassium) during prolonged fasting; talk with MD.
Food or drink with ANY calories will break fasting period. Water, tea, coffee, sugar free drinks, chewing gum allowed; Stevia ok but can cause sugar cravings.
Eat normal diet & calories during eating period.
References
Research shows intermittent fasting may prevent Alzheimer’s disease. (2021). Alzheimer’s Prevention Registry. https://www.endalznow.org/news/research-shows-intermittent-fasting-may-prevent-alzheimers-disease
Bruemmer MD, D. (2020). Fasting: How Does It Affect Your Heart and Blood Pressure? Cleveland Clinic. https://health.clevelandclinic.org/fasting-how-does-it-affect-your-heart-and-blood-pressure/
Cho, Y., Hong, N., Kim, K., Cho, S., Lee, M., Lee, Y., Lee, Y., Kang, E., Cha, B.-S., & Lee, B.-W. (2019). The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis. NIH, National Library of Medicine; Journal of Clinical Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6832593/
Collier, R. (2013). Intermittent fasting: the science of going without. NIH, National Library of Medicine, Canadian Medical Association Journal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/
Intermittent fasting: The positive news continues. (2021). Harvard Health Publishing. https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156
Diet Review: Intermittent Fasting for Weight Loss. (2018). Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/
Lopez-Jimenez, F., M. D. MD. (2022). Fasting diet: Can it improve my heart health? Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heart-disease/expert-answers/fasting-diet/faq-20058334
Seitz MS. (2022). What Foods Are Best to Eat on an Intermittent Fasting Diet? Greatist. https://greatist.com/eat/what-to-eat-on-an-intermittent-fasting-diet#1
Trumpfeller, G. (2020). The Link Between Intermittent Fasting and Insulin Resistance. Simple. https://simple.life/blog/intermittent-fasting-and-insulin/