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Nutrition & DietDiets


INTERMITTENT FASTING ESSENTIALS FROM A DIETITIAN



ByKimberley Rose, RDN, CDCES, CNSC, LD
Last Updated: July 28, 2022


What immediately comes to mind when you think of intermittent fasting (IF)? 

Is it restriction, high levels of self-control, and the total abstinence of food
during fasting windows? Or maybe it’s feelings of bliss and indulging in your
favorite foods during feasting windows.

Whatever thoughts and ideas come to mind, do us a favor and toss them out the
window.

Today, we’re exploring essential and practical IF tips to make your fasting
experience attainable and successful. Whether you’re starting your IF journey
solo or with a friend, take a moment to gain some expert insight as you kick
things off. Keep reading to discover these IF tips from the perspective of a
registered dietitian nutritionist.

Remember to consult your medical provider before making major changes to your
diet. 


3 FREQUENTLY ASKED QUESTIONS WHEN GETTING STARTED


QUESTION #1: WHAT CAN I EAT DURING MY FEASTING WINDOW?

Have you ever heard that you can eat whatever you want while adhering to an
intermittent fasting (IF) dietary approach? This is partly true – partly.

While yes, you can enjoy foods with a higher calorie content such as pizza,
cheeseburgers, and ice cream during your feasting hours, it’s important to note
that if you’re trying out IF as a weight loss approach, taking in more calories
beyond your body’s needs may still lead to weight gain.

Be sure to check out the recipes section on our blog if you need help with meal
or snack ideas.

While most IF fasting apps don’t allow you to track your calories, Lose It!
does. With the Intermittent Fasting option, you can: 

 * Conveniently set up your feasting and fasting windows
 * Track your progress and habits
 * Input and monitor your total calorie and macro intake, and 
 * Personalize your fasting schedule. 

By keeping track of your daily caloric intake alongside your fasting protocol,
reaching your weight loss goals just got a lot easier and more convenient.


QUESTION #2: WHAT CAN I DRINK WHILE FASTING?

During a fasting window, intermittent fasting (IF) experts highly recommend that
you totally abstain from food. Eating anything that contains calories breaks
your fast and is counterproductive to this dietary approach. This is because
after hours without food, the body starts burning its fat stores for energy; if
you break your fast, your metabolism no longer relies on its stored energy, so
you switch to using what you’ve consumed for energy. Instead of drinking
beverages that contain calories, aim to drink zero-calorie beverages to remain
hydrated and keep hunger at bay.

During your fasting window, consider sipping on:

 * Water with a sprig of mint to wake up your tastebuds
 * Black coffee with an optional dash of cinnamon to spice things up
 * Herbal teas in a wide variety of flavors.  

During your fast, be sure to avoid beverages containing calories. Replace
alcohol, smoothies, protein shakes, milk, soda, sugar-sweetened tea, and coffee
with the zero-calorie beverages mentioned above to remain hydrated and in a
fasted state.    

Essential Tip:

If you need to revamp your fasting or feasting windows, that’s A-OK.
Intermittent fasting is not one-size-fits-all. Check out this article to learn
how to choose a fast that works for you. 

 


QUESTION #3: IS IT SAFE TO EXERCISE WHILE FASTING?

It’s OK for healthy individuals to workout while fasting. In fact, fasting while
exercising depletes your carbohydrate stores, which means you may burn more
fat. 

If an intermittent fasting dietary approach is new to you, be aware that working
out in a fasted state may deplete your energy levels. 

To assess your energy levels, ask yourself: ‘How do I feel before, during, and
after my workout’? ‘Do I feel alright exercising on an empty or a full stomach’?
Depending on how you answer these questions, consider whether or not you should
exercise right before breaking your fast or during your feasting window. 

Essential Tip:

It’s important to eat something after working out. It helps with recovery and
performance. 

 


4 ESSENTIAL TIPS FOR LONG TERM SUCCESS:

If you are interested in starting an intermittent fasting (IF) dietary pattern,
here’s how to get started: 

 1. Be sure to inform your health care provider before starting. Your doctor
    will advise you about any medication risk related to your health status. 
 2. Listen to your body. If you find the current IF program unsustainable, it’s
    okay to try something else. 
 3. Eat nutrient-dense foods. A successful IF journey involves eating
    nutrient-dense foods such as fruits, vegetables, lean protein, and whole
    grains. 
 4. Reduce your appetite. Your appetite is different from actual hunger.
    Appetite is the desire to eat and can be triggered by sheer boredom or
    influenced by your habits. If you find it challenging to control your
    appetite initially, try these five recipes below to help you ease into
    fasting. Remember the goal is to wean off of food eventually as your body
    becomes accustomed to fasting.

5 RECIPES WITH 100 CALORIES OR LESS

Grilled Baba Ganoush
Masala Chai 
Blistered Shishito Peppers with Prosciutto
Minty Pea Soup
Cranberry Brie Bite

 


THE BOTTOM LINE: 

Starting an intermittent fasting program can be intimidating, but the good news
is that it doesn’t have to be with the right tools. Listening to your body is
paramount. Be kind to yourself on this journey, and remember to incorporate the
foods you love. Friend, you’ve got this.

If you’re interested in adding Intermittent Fasting to your program, Upgrade to
Premium, and visit this support article for help setting it up.

 

Disclaimer: This blog provides general information and discussions about health
and related subjects. The information and other content provided in this blog,
website, or in any linked materials are not intended and should not be
considered, or used as a substitute for, medical advice, diagnosis, or
treatment. Always consult your medical provider before changing your dietary
approach and eating habits.


KIMBERLEY ROSE, RDN, CDCES, CNSC, LD

Kim Rose is a Florida-based registered dietitian nutritionist with a decade of
clinical experience.


View all posts by Kimberley Rose

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