#165 - Learn About Different IF Methods; Health Tips for Intermittent Fasting
Intermittent fasting tip number 38 is for those who are just getting started with intermittent fasting. Coach Tadris Parker has personally tested this recommendation and a hundred other health tips commonly shared in the running and fitness world. Listen to the audio clip below to hear his take on the different IF methods…Learn all about this at Keep Calm and Run To The Best You!
There are several approaches to intermittent fasting, such as spacing your daily eating window, alternate day fasting, and the warrior diet plan. Consider your schedule and current eating habits to see which will suit you best. Beginners, remember to ease into fasting so your body can adjust without experiencing nausea and irritability.
Tip 38. Learn about different IF methods (intermittent fasting)
Here’s the thing about fasting: everybody does it. When we are not eating, we are fasting. That’s why breakfast is named for “breaking the fast” - the period of time you’ve been sleeping, going many hours without food
So, what makes intermittent fasting a method for health? Well, in medical terms, intermittent means “starting, stopping, and starting again: not constant or steady” Since our bodies are not designed to be eating around the clock, we should take a closer look at when we are eating, regardless of our sleeping schedule. The human body responds to fasting with a cleansing process, detoxifying our systems and using that leftover energy to rebuild cells once the digestion process has run its course.
A personal example from Coach Tadris to show the power of intermittent fasting:
I have made intermittent fasting a regular part of my life, but years ago things looked very different. My daily schedule was that of a typical working class adult: wake up early and eat before work, take a coffee break in a few hours, followed by eating lunch, then have an afternoon snack a few hours before dinner. I would end the day with some downtime including snacks and TV before bed, and my family followed the same routine. Does this schedule sound familiar to you? I often share this experience with others who are struggling so they can see how I went from being a healthy, active basketball player to becoming a lethargic and overweight adult. This didn’t happen overnight. I didn’t go through an emotional season of binge eating or anything like that. It happened over time when I fell into the pattern that most American adults fall into: undisciplined eating, a low level of activity, and a stressful lifestyle. Years ago, I recognized what had happened to me and I went on a serious mission to learn how to overcome it. I wanted my life back and I needed to get healthy again. I needed a plan and commitment to take control of my body for health instead of eating whatever I wanted and doing what I felt like doing after work. Now, I help others to do the same through running, weight loss, and intermittent fasting. And it’s easier to sleep at night knowing that I’m not only healthy again but I’m setting an example for my family and friends. -- Coach Tadris
Intermittent fasting can be pursued any number of ways, but let’s talk about a handful of different IF methods. Whichever you choose to implement yourself, be sure to pick a method that works with your schedule and be consistent with sticking to it. An intermittent fasting method won’t serve you well unless you build this routine into your lifestyle so your body can adapt and regulate for when you’re eating or fasting. During your fast, you may consume zero calories which limits you to water, black coffee and unsweetened tea. When you break your fast, be mindful to choose quality proteins and greens and avoid eating greasy food with your first meal. IF options include timing your eating window everyday, alternating or limiting yourself on certain days of the week. Here is a short list of different IF methods that are effective for weight loss:
4 Different IF Methods:
1. Daily Spacing Plan (long term)
For beginners, we recommend that you start by shortening your eating window. Fasting for 13 hours and consuming food anywhere within 11 hours is effective. However, if you’re already skipping breakfast on a regular basis then you’re ready to level up to a 16/8 method. (fasting for 16 hours and eating within 8 hours) This should be your routine everyday so you can reset your body and prevent hormones from getting out of whack. It’s easy to tack on the extra fasting hours around your sleeping schedule, either before or after you rest.
2. Eat Stop Eat (twice a week)
This IF method called Eat Stop Eat was started by a nutritionist named Brad Pilon. His plan is designed for healthy eaters looking for a boost of energy. Fast for 24 hours, twice a week. You can still eat everyday but spread your 24-hour fast over two days and do this twice a week. For example, your plan could look like this: Eat Sunday and Monday, stop eating Monday at 6pm though Tuesday at 6pm, eat Wednesday but stop eating Thursday at 6pm through Friday at 6pm. Eat Saturday. You could time it however it works best for you but you want to reserve two 24-hour windows for fasting each week. Very doable!
3. Up Day, Down Day (alternate day calorie restriction)
If you have a specific weight loss goal, here’s a program developed by James Johnson, M.D that is less about timing and more about calorie counting. Up Day, Down Day intermittent fasting requires a bit of figuring because you need to restrict calories on “down days” to consume just one-fifth of your normal calorie intake. Based on averages, this means a woman is limited to 400 calories (instead of 2,000) and a man is limited to 500 calories (instead of 2,500), every other day. There are no restrictions for inbetween days but knowing what we know of the human body, you don’t want to pig out on inbetween days. Be mindful of your eating or you’ll only be cheating yourself. This plan is only recommended for short term weight loss.
4.The Warrior Plan (short term or long term)
The Warrior Plan is an advanced IF method and it allows you to eat a few servings of raw fruit or veggies, fresh juice, and a bit of protein if you want. The hardest part is that you’re fasting for 20 hours straight every day. Some people do the Warrior Plan style of fasting for the weeks leading up to a big race or weight lifting competition but others have adopted this method as a way of life. The Warrior Plan promotes alertness, boosts energy, and stimulates fat burning.
At Keep Calm and Run To The Best You, we are actively helping people from all walks of life to get healthier and happier in the body they’ve got! We’ve collected advice from professionals, combed through archives, and gathered insights from our group members. Click here to see the rest of our 101 health tips about running, intermittent fasting, and weight loss.
Get prepped for IF with a 1-2-1 Coaching Call
Coach Tadris Parker trains people for weight loss, whether it’s a short term goal or a healthy lifestyle change.
Email coachtadris@gmail.com with questions about our Run/Walk Club, running events, or health programs.
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Meet Michael Feely:
Micheal and Maryann was on the track on a crisp early morning. I found out Michael was training for the senior games. I was blown away when he told me his age. Take a listen to hear Michael share his age, and tips for running deep into your later years.
