Intermittent fasting formula

Page | 1
© Copyright - All rights reserved.
In no way is it legal to reproduce, duplicate, or transmit any part
of this document in either electronic means or in printed format.
Recording of this publication is strictly prohibited and any
storage of this document is not allowed unless with written
permission from the publisher. All rights reserved.
The information provided herein is stated to be truthful and
consistent, in that any liability, in terms of inattention or
otherwise, by any usage or abuse of any policies, processes, or
directions contained within is the solitary and utter
responsibility of the recipient reader. Under no circumstances
will any legal responsibility or blame be held against the
publisher for any reparation, damages, or monetary loss due to
the information herein, either directly or indirectly. Respective
authors own all copyrights not held by the publisher.
Legal Notice:
This book is copyright protected. This is only for personal use.
You cannot amend, distribute, sell, use, quote or paraphrase any
part or the content within this book without the consent of the
author or copyright owner. Legal action will be pursued if this is
breached.
GET YOUR COSTUME KETO DIET FROM HERE

Page | 2
Disclaimer Notice:
Please note the information contained within this document is
for educational and entertainment purposes only. Every attempt
has been made to provide accurate, up to date and reliable
complete information. No warranties of any kind are expressed
or implied. Readers acknowledge that the author is not engaging
in the rendering of legal, financial, medical or professional
advice.
By reading this document, the reader agrees that under no
circumstances are we responsible for any losses, direct or
indirect, which are incurred as a result of the use of information
contained within this document, including, but not limited to, —
errors, omissions, or inaccuracies.

Page | 3
TABLE OF CONTENTS
Introduction ........................................................................... 6
Why is Intermittent Fasting so Popular? ...............................................6
Chapter 1 – What is Intermittent Fasting? .............................. 8
How is Intermittent Fasting Different from Other Diets? .....................9
The Origins of Intermittent Fasting.....................................................10
The Most Popular Types of Intermittent Fasting..................................11
Why do People Prefer Intermittent Fasting? ....................................... 13
Chapter 2 – The Benefits of Intermittent Fasting...................15
Weight Loss.......................................................................................... 16
Repairing Cells ..................................................................................... 17
Insulin Sensitivity ................................................................................18
Enhanced Brain Function ....................................................................19
Decreased Inflammation..................................................................... 20
Chapter 3 – Why Does Intermittent Fasting Help to Promote
Weight Loss?......................................................................... 23
Reduced Calorie Intake........................................................................23
Hormonal Changes Boost Metabolism ................................................25
Reduced Insulin Levels Speed Fat Burning .........................................26
Chapter 4 – Is Intermittent Fasting Safe? ............................. 26
Who Should Avoid Intermittent Fasting?............................................29
Could Intermittent Fasting Trigger an Eating Disorder?..................... 31
What are the Side Effects of Intermittent Fasting?..............................32
Can Athletes try Intermittent Fasting? ................................................33
Is it Safe for Women to Fast? ...............................................................35

Page | 4
Chapter 5 – A Protocol for 16:8 Intermittent Fasting ............ 38
Choosing an Eating Window............................................................... 38
Planning Healthy Foods.......................................................................39
Choosing Calorie-Free Beverages ....................................................... 40
A Weekly Timetable .............................................................................42
Chapter 6 – A Protocol for 24-Hour Intermittent Fasting ..... 44
Introduction to the Eat-Stop-Eat Method............................................45
Choosing Your Fasting Days ................................................................46
A Weekly Timetable ............................................................................ 48
Chapter 7 – Other Types of Intermittent Fasting................... 49
20:4 Fasting .........................................................................................50
5:2 Fasting............................................................................................52
36-Hour Fasting...................................................................................53
Alternate Day Fasting...........................................................................54
Extended Fasts.....................................................................................55
Chapter 8 – How to Maximize Your Intermittent Fasting
Results ...................................................................................57
Exercise and Intermittent Fasting .......................................................58
Choosing the Right Regime for You.....................................................59
Adding in Keto .....................................................................................62
Chapter 9 – How to get Started with Intermittent Fasting .... 64
Starting with a less Rigorous Regime...................................................65
Staying Hydrated .................................................................................67
Try Experimenting with Different Eating Patterns............................. 68
Chapter 10 – Addressing Common Questions ....................... 70
Exercise and Fasting ............................................................................ 71
What Should you eat During your Eating Window?............................72
What can you Have in Your Fasting Period? .......................................74
Can Children try Intermittent Fasting? ...............................................78
Is Fasting Unhealthy? ..........................................................................79

Page | 5
Conclusion.............................................................................81

Page | 6
Introduction
Why is Intermittent Fasting so Popular?
Obesity is becoming an increasing problem. So, it’s no wonder
that so many people are looking for a better way to lose weight.
Traditional diets that restrict calories often fail to work for many
people. It’s difficult to follow this type of diet in the long-term.
This often leads to yo-yo dieting – an endless cycle of weight loss
and gain. Not only does this often result in mental health issues,
it can also lead to even more weight gain overall.
It comes as no surprise, then, that many people have been
searching for a diet that can be maintained long-term.
Intermittent fasting is one such diet. More of a lifestyle change
than an eating plan, it is different from regular diets. Many
followers of intermittent fasting find it easy to follow for
extended periods. Even better, it helps them to lose weight
effectively.

Page | 7
However, this type of eating plan also offers benefits beyond
weight loss. Many people believe that it can offer other health
and wellness benefits too. Some of those benefits are even said
to stretch further – some say it makes them more productive and
focused. As a result, they can become more successful in the
workplace. There have been recent stories in the media of CEOs
who claim their success is all down to intermittent fasting.
Yet, the benefits don’t stop there. There is some evidence to show
that intermittent fasting (or IF) helps wellness in other ways too.
It has been said to improve blood sugar levels and immunity. It
may boost brain function, decrease inflammation and repair
cells in the body too.
With all of this in mind, it’s easy to see why this way of eating is
becoming more popular. Here, we’ll take a closer look at why
intermittent fasting works to promote weight loss. We’ll examine
the benefits of this lifestyle change and we’ll show you how to get
started with this diet protocol.

Page | 9
Chapter 1 – What is Intermittent
Fasting?
Intermittent fasting is rapidly becoming a popular choice
amongst those trying to lose weight. However, it’s also popular
with many other people too who want to reap its health and
wellness benefits. So, what is intermittent fasting all about?
How is Intermittent Fasting Different from
Other Diets?
Essentially, intermittent fasting (or IF for short) is a pattern of
eating rather than a regular diet.
Standard diets focus on what you’re eating. Dieters are restricted
to a certain number of calories or specific types of food. This
leads to dieters thinking constantly about what they are and
aren’t allowed to eat. Fatty and sugary foods are absolutely
forbidden. There is a strong focus on vegetables, fruit and low-
fat, low-sugar meals. Those following these ways of eating often

Page | 10
end up fantasizing about treats and snacks. While they may lose
weight, they may struggle to stick to their eating plan in the long-
term.
Intermittent fasting is different. It is a lifestyle rather than a diet.
It involves eating patterns during which you cycle between
windows of fasting and eating. Unlike other diets, it doesn’t focus
on what you’re eating. Instead, it focuses on when you should
eat. Some dieters enjoy the greater freedom this gives them. They
can eat the foods they enjoy without guilt. Many people also find
that it fits better into their lifestyles. However, there are some
potential pitfalls when it comes to IF for weight loss.
The Origins of Intermittent Fasting
Intermittent fasting as a lifestyle choice is relatively new.
However, the concept of fasting certainly isn’t. There are verses
in the Bible and Koran about fasting for religious purposes. Many
religious people still fast today for religious reasons. The month
of Ramadan remains a time when Muslims refrain from eating
from sun-up to sun-down. Therefore, it’s easy to see where the
idea of intermittent fasting originates.

Page | 11
Even during ancient Greek civilizations, fasting was practiced. In
many primitive cultures, fasting was part of many rituals. It has
also formed the basis of political protests – for example by the
suffragettes during the early 20th century.
Therapeutic fasting became a trend during the 1800s as a way of
preventing or treating poor health. Carried out under a doctor’s
supervision, this type of fasting was adopted to treat many
conditions from hypertension to headaches. Each fast was
tailored to the individual’s needs. It could be just a day or up to
three months.
Although fasting fell out of favor as new medications were
developed, it has recently re-emerged. In 2019, “intermittent
fasting” was one of the most commonly searched terms. So, what
should you know about it?
The Most Popular Types of Intermittent
Fasting
There are plenty of different kinds of intermittent fasting. Each
one has its own following. All follow the same principle of

Page | 12
restricting food intake for a certain period of time. However, the
length of the time and the gap between eating windows varies.
Perhaps the most popular IF method is the 16:8 fast. This
involves an eating window of 8 hours followed by 16 hours of
fasting. Many people find this the most convenient option for
them. If they skip breakfast or dinner, they can fit it easily into
their lifestyle.
Another popular IF option is the 24-hour fast. This is sometimes
known as the Eat-Stop-Eat method. It involves eating normally
one day then avoiding food for the following 24 hours. The gaps
in between fasts could be as short as 24 hours or up to 72 hours.
The 5:2 fasting method is also popular. This involves eating
normally for five days of the week. The other two consecutive
days, the dieter should restrict their calorie consumption to
around 500-600 calories.
Some IF dieters choose the 20:4 method. This involves
concentrating all eating each day into a four-hour window.
During the other 20 hours of the day, the dieter should eat no
calories.

Page | 13
There are several other types of fasting diet. Some people follow
extended fasts of up to 48 or 36 hours. Others fast for even more
extended periods. If you’re considering trying IF, you’ll need to
choose the right method for you.
Why do People Prefer Intermittent Fasting?
Unlike other types of dieting, IF allows dieters to eat pretty much
what they want. They can eat the sugary or fatty foods they crave.
They can go out to eat and not worry about calorie counting.
They don’t have to eat foods they don’t enjoy. They don’t have to

Page | 14
feel as if they’re depriving themselves of the things they love. It’s
easy to see why it’s such a popular choice.
Not only that, but intermittent fasting offers many more benefits
than other types of diet. Yes, it promotes rapid weight loss.
However, it also helps dieters to feel more focused and be more
productive. It helps them to feel healthier and more energetic.
With the wellness benefits that this way of eating brings, it’s no
wonder people prefer it to regular diets.

Page | 16
Chapter 2 – The Benefits of
Intermittent Fasting
There are several benefits that those who follow an intermittent
fasting lifestyle report. Here, we take a closer look at some of the
most common.
Weight Loss
Many people who do intermittent fasting do so to lose weight
rapidly. There is evidence to show that this way of eating helps
you to shed the pounds more quickly. There are several reasons
why IF helps weight loss. It enhances the function of the
metabolism for faster fat burning.
It also reduces the number of calories you consume in 24 hours.
By lowering insulin levels, increasing growth hormone levels and
increasing norepinephrine, IF speeds up the breakdown of fat. It
also facilitates the use of fat to produce energy.

Page | 17
Fasting for short periods of time has been shown to increase
metabolic rate by up to 14 percent. This means you’ll burn more
calories. As a result, IF can help cause weight loss of up to 8
percent over a period of 3 – 24 weeks. That’s an impressive loss!
Those who try IF report a reduction of 7 percent in the
circumference of their waist. This indicates a loss of belly fat –
the most harmful type of fat that results in disease.
As an added bonus, IF causes reduced muscle loss when
compared to calorie restriction diets.
Repairing Cells
When you fast, your body’s cells begin a process of removing
waste cells. This is known as “autophagy”. Autophagy involves
the body’s cells being broken down. It also involves the
metabolization of dysfunctional and broken proteins that have
built up over time in the cells.
What is the benefit of autophagy? Well, experts believe that it
offers protection from the development of several diseases.
These include Alzheimer’s Disease and cancer.

Page | 18
Therefore, if you follow an intermittent fasting regime, you may
help to protect yourself from diseases. As a result, you may live a
longer and healthier life.
Insulin Sensitivity
More people than ever before have type 2 diabetes. The disease
is becoming more common due to increasing obesity. The
primary feature of diabetes is increased levels of sugar in the
blood due to insulin resistance. If you can reduce insulin, your

Page | 19
blood sugar level should decrease. This will offer excellent
protection from developing type 2 diabetes.
Intermittent fasting has been proven to have a major benefit
when it comes to insulin resistance. It can reduce blood sugar
levels by an impressive amount. In studies into intermittent
fasting with human participants, blood sugar levels decreased by
up to 6 percent while fasting. As a result, fasting insulin levels
can reduce by as much as 31 percent. This shows that IF could
offer the benefit of reducing the chance of developing diabetes.
Another piece of research carried out amongst diabetic lab rats
showed IF protected against damage to the kidneys. This is a
severe complication associated with diabetes. So, again, it
suggests that intermittent fasting is also a great option for
anyone who already has diabetes.
Enhanced Brain Function
When something is good for your body, it’s often good for your
brain too. Intermittent fasting is known to improve several
metabolic features. These are vital for good brain health.

Page | 20
Intermittent fasting has been shown to reduce oxidative stress.
It also reduces inflammation and reduces the levels of sugar in
the blood. Not only that, it reduces insulin resistance as we
showed above. These are all key factors in enhancing brain
function.
Studies that have taken place with lab rats have also shown that
IF can help boost new nerve cell growth. This too offers benefits
when it comes to brain function. Meanwhile, it also increases the
level of BDNF (brain-derived neurotrophic factor). This is a
brain hormone, and if you are deficient in it you may suffer from
brain problems and depression. When you try intermittent
fasting you will have better protection from these problems.
As an added advantage, studies in animals have shown that IF
can protect against damage to the brain from strokes.
All of this suggests that intermittent fasting offers many brain
health benefits.
Decreased Inflammation
It is known that oxidative stress is a key factor in chronic diseases
as well as aging. Oxidative stress involves free radicals which are

Page | 21
unstable molecules reacting with other key molecules such as
DNA and protein. The result is damage to those molecules that
causes harm in the body.
There have been several studies to prove that IF can help
improve your body’s ability to resist oxidative stress. Other
studies have also shown it can help to combat inflammation
which also drives many common diseases.

Page | 23
Chapter 3 – Why Does Intermittent
Fasting Help to Promote Weight
Loss?
Although intermittent fasting offers many benefits, the greatest
one is weight loss. Most people who embark on this lifestyle are
hoping to shed pounds and maintain a healthy bodyweight. So,
why does intermittent fasting help to promote weight loss? Here,
we look at the three main reasons.
Reduced Calorie Intake
The main reason that IF helps to boost weight loss is because you
naturally eat less. When you only have a short eating window,
you have less time to eat. Usually, you’ll miss at least one meal
per day in order to accommodate this schedule. As a result, you’ll
consume fewer calories within each 24-hour period. As you
know, you must maintain a calorie deficit to shed weight.
Therefore, IF helps you to reach your weight loss goals
effectively.

Page | 24
It’s important to note, though, that some people fail to lose
weight when they fast intermittently. This is because they don’t
reduce their calorie intake. During their eating window, they
continue to eat as much as they would have if they had been
eating normally. Therefore, they don’t have the necessary calorie
deficit to shed the pounds.
As long as you don’t eat excessively during your eating window,
you’ll automatically reduce your calorie intake.

Page | 25
Hormonal Changes Boost Metabolism
The human body stores energy in the form of calories in body fat.
If you don’t eat, your body changes a number of things so that
stored energy can be more accessible. These changes involve the
activity of your nervous system. They also include major changes
in a number of key hormones.
These changes occur in the metabolism when you’re fasting:
 Insulin increases every time you eat. If you fast, your insulin
level will dramatically decrease. A lower insulin level
facilitates fat burning.
 HGH (Human Growth Hormone) skyrockets when you fast. It
can increase by as much as five times its normal level. Growth
hormone aids muscle gain and fat loss.
 Noradrenaline (Norepinephrine) is sent by the nervous
system to your fat cells. This causes them to break down your
body fat. It is turned into free fatty acids. These are then
burned to produce energy.
Many people believe that if you fast your metabolism slows
down. However, evidence shows that fasting in the short-term

Page | 26
may boost fat burning. There have been two studies that have
shown fasting for 48 hours increases metabolism up to 14
percent.
Reduced Insulin Levels Speed Fat Burning
You probably already know about insulin because of its
importance for diabetics. People who have diabetes have to take
insulin to maintain normal function. However, many people are
unsure of what insulin does in the body or even what it is.
Insulin is a hormone that is made by your pancreas. Its job is to
convert sugar (glucose) in the blood into energy. The cells then
use that energy as fuel. Insulin also has another role to play in
the body. It drives the storage of fat.
The level of insulin in the body will increase whenever you eat. It
also decreases whenever you fast. The lower level of insulin
caused when you fast can help to prevent excess storage of fat. It
also helps the body to mobilize the fat that is already stored. As
a result, it can boost your fat loss and help you lose weight more
rapidly.

Page | 28
Chapter 4 – Is Intermittent Fasting
Safe?
You may be keen to embark on an intermittent fasting lifestyle,
but you might be concerned about safety. After all, not every diet
is suitable for everyone.
A key factor in safe and successful weight loss is getting sufficient
nutrition. If you don’t get enough minerals, vitamins and
protein, you could become ill. With too few calories and too
restrictive an eating pattern, you may be unable to get enough
nutrients. This may cause you to have medical issues.
The good news is that intermittent fasting appears to be a safe
way of eating for most people. However, there are a few cases in
which intermittent fasting should be avoided.

Page | 29
Who Should Avoid Intermittent Fasting?
There are a few groups of people who should take care when they
do intermittent fasting. Although they may not need to avoid this
lifestyle completely, they will need to show caution.
The first is children. Children are growing and developing. They
therefore need to eat enough calories every day. They also need
to get enough nutrients in the form of minerals and vitamins.
Without enough protein they cannot grow properly. This could
lead to a host of problems. Illnesses like scurvy can be caused due
to lack of vitamins. Although some experts suggest that children
can fast safely, it’s something that should be approached with
caution.
Diabetics should also take care when they do intermittent
fasting. It’s true to say that IF has a number of potential benefits
for diabetics. This is because of the effect on insulin and blood
sugar levels. However, there are some possible dangers. If you
fast and have diabetes, your blood sugar level could drop
dangerously low. This is especially likely if you’re taking
medication to control the condition.
When you don’t eat, your blood sugar level will be lower. Your
medication could then drop it even further leading to

Page | 30
hypoglycemia. This can make you pass out, feel shaky or go into
a coma. Another problem is that your blood sugar level may get
too high when you do eat. This could happen if you consume too
many carbohydrates.
If you’re diabetic, always talk to a health professional before
embarking on IF. You will also need to be more aware of the
symptoms of low blood sugar. As long as you’re cautious about
what you eat and avoid hard exercise you may be fine.
The third and fourth groups who may wish to avoid IF are
pregnant and breastfeeding women. Doctors usually recommend
that these groups don’t try intermittent fasting. This is because
nutrition is absolutely vital at these stages in a woman’s life. Not
only is she feeding herself, she’s feeding her baby. Therefore, she
needs to consume sufficient calories and nutrients to support
two people. This can be difficult when fasting intermittently. It
should therefore only be attempted under medical supervision.

Page | 31
Could Intermittent Fasting Trigger an
Eating Disorder?
For most people, intermittent fasting is a successful way of eating
that causes no problems. However, there are some people who
won’t thrive on this lifestyle. Some people have a natural
tendency to develop disordered eating behaviors. These people
may need to avoid intermittent fasting if it triggers an eating
disorder.
It’s therefore vital to recognize if intermittent fasting has strayed
into patterns of disordered eating. There are several symptoms
to look for:
 You have anxiety about eating and food.
 You’re feeling extremely fatigued.
 You’re experiencing mood swings, menstrual changes and
problems sleeping.
For those who have a genetic predisposition to disordered eating
patterns, intermittent fasting can be dangerous. This is because
there is a focus on not eating. Most diets focus on lowering your
calorie intake by eating low calorie foods. IF minimizes your
calorie intake by avoiding eating during certain periods. This can
lead you to ignore the hunger signals of your body. Also, for
someone with a tendency to develop eating disorders, you may

Page | 32
become afraid of food due to IF. This is because you may start to
associate avoiding food with losing weight. Your brain may begin
to reward you for not eating and develop a fear of mealtimes.
Some people find that IF dieting causes them to binge eat. When
they are in their eating window they end up over-indulging on
high calorie foods. This mimics eating disorder behaviors. It’s
therefore important to be highly aware of any possible signs that
your fasting is turning into an eating disorder.
What are the Side Effects of Intermittent
Fasting?
Intermittent fasting offers many benefits but it has side effects
too. These may affect each individual differently. Some of the
effects you might experience include:
 Feeling grumpy, irritable and grouchy due to hunger
 Experiencing brain fog or excessive fatigue
 Obsessing about how much you can eat or what you can eat
 Persistent dizziness, headaches or nausea due to low blood
sugar
 Hair loss due to a lack of nutrients

Page | 33
 Menstrual cycle changes due to rapid weight loss
 Constipation due to a lack of fiber, protein, vitamins or fluid
 The potential for developing an eating disorder
 Sleep disturbances
Most people won’t experience these side effects to any serious
extent. They will also usually disappear after a while. However,
for some people, these problems are severe or long-lasting. If so,
you may want to stop intermittent fasting until you seek medical
advice.
Can Athletes try Intermittent Fasting?
Some athletes swear by intermittent fasting as a way to improve
their athletic performance. However, there is mixed research on
the subject. Some evidence suggests that if you don’t consume
enough carbohydrates, the duration and intensity of your
training will suffer. Meanwhile, other research suggests that IF
offers benefits for athletes.

Page | 34
Some of the potential benefits include:
 Growth hormone increases due to IF. This helps to boost
muscle, cartilage and bone growth. It also improves your
immune function – all good for athletes.
 It improves your metabolic flexibility so you can adapt more
easily between energy sources. Your body will be better able to
use carbs or fat as a source of fuel. It will also allow you to burn
fat for much longer before your body switches to carbs. As a
result, your insulin will stay low and your post-exercise
recovery will improve.
 IF reduces inflammation. This aids your post-exercise
recovery. When you exercise, you incur a large amount of
inflammation that you must recover from. However, the faster
that inflammation subsides the better. IF can speed the
process up.
There are a few concerns, though. These include:
 It could cause a testosterone drop that is problematic
because it impacts on muscle protein synthesis.
 You may find it difficult to eat sufficient calories to allow
you to gain muscle.

Page | 35
Is it Safe for Women to Fast?
Many experts say that it’s perfectly safe for women to fast.
However, there is evidence that women have a greater sensitivity
to starvation signals. When the body senses starvation, it
increases production of ghrelin and leptin, the hunger
hormones. This causes a negative energy balance and, often, wild
mood swings as a result.
Women are also more prone to other hormonal imbalances if
they do IF. This can cause menstrual cycle difficulties. It may also
interfere with the production of the thyroid hormone. This could

Page | 36
be problematic for anyone suffering from autoimmune
conditions.
That doesn’t mean, though, that women can’t try intermittent
fasting. It only means that they need to take more care. It may be
better for women to begin with a gentler form of IF. Rather than
a long fast, a 12-14 hour fast may be the best option.
Some women thrive on intermittent fasting while others find it
doesn’t suit them at all. It’s worth experimenting to see if it works
for you.

Page | 38
Chapter 5 – A Protocol for 16:8
If you’re keen to try intermittent fasting, you may want to start
with 16:8 fasting. This method involves fasting for 16 hours and
then having an eating window of 8 hours. It is one of the most
popular forms of this way of eating. If you’re ready to get started,
here is a protocol for 16:8 IF.
Choosing an Eating Window
When you’re ready to begin 16:8 fasting, the first thing to do is
choose an eating window. This 8-hour period can be at any time
of the day. Therefore, you can choose the right time to suit your
preferences and lifestyle. When you have chosen your preferred
eight hours, you must limit your consumption of food to those
hours.
How do you choose the right hours for you? Lots of people like
an eating window of noon to 8 p.m. This is because they can fast

Page | 39
overnight, skip breakfast and then enjoy lunch and dinner at the
usual times. They can even add in a couple of healthy snacks into
their regime.
For people who would prefer to have three meals a day, a 9 a.m.
– 5 p.m. eating window may be best. This allows for breakfast at
9 a.m., lunch at noon then an early dinner at 4 p.m.
Others prefer to wait until early afternoon to break their fast then
to have their last meal later before bed.
Whichever eating window you choose, make sure it’s one that fits
with your lifestyle patterns. If you choose wrongly you won’t be
able to stick to your diet.
Planning Healthy Foods
To maximize the benefits of the 16:8 diet, you should eat healthy
foods as much as possible. If you fill up on foods that are rich in
nutrients, you won’t be hungry or crave unhealthy foods. This
will help you to stick to your new way of eating in the long-term.

Page | 40
While you can enjoy some snacks and treats, you should balance
every meal with a variety of wholefoods. Some of the best
include:
 Fruits like bananas, apples, oranges, pears, peaches and
berries
 Vegetables like tomatoes, leafy greens, cucumbers, cauliflower
and broccoli
 Wholegrains like oats, rice, quinoa, buckwheat and barley
 Healthy fats like coconut oil, avocados and olive oil
 Lean protein like poultry, fish, seeds, nuts, eggs and legumes
If you binge on junk food, you could end up negating the benefits
of this diet. Therefore, you should still keep unhealthy choices to
a minimum.
Choosing Calorie-Free Beverages
You can drink any of your preferred beverages during your eating
window. At least within reason! If you drink several family-sized
bottles of full-fat soda you probably won’t lose weight!

Page | 41
In your fasting window, you need to only consume calorie-free
beverages. If you consume any beverage containing calories you
are essentially breaking your fast. This spoils your entire eating
regime.
Water, green tea, unsweetened coffee and tea without milk are
all good choices. They will also help you to control your appetite
and keep you hydrated until you break your fast.

Page | 42
A Weekly Timetable
Your weekly 16:8 eating timetable will vary depending on which
eating window you choose. Here are three samples to suit
different schedules:
Early Eating Meal Plan
Mon Tues Wed Thurs Fri Sat Sun
8 a.m. -
breakfast
8 a.m. -
breakfast
8 a.m. -
breakfast
8 a.m. -
breakfast
8 a.m. -
breakfast
8 a.m. -
breakfast
8 a.m. -
breakfast
10 a.m.
snack
10 a.m.
snack
10 a.m.
snack
10 a.m.
snack
10 a.m.
snack
10 a.m.
snack
10 a.m.
snack
12 noon -
lunch
12 noon -
lunch
12 noon -
lunch
12 noon -
lunch
12 noon -
lunch
12 noon -
lunch
12 noon –
lunch
Evening –
calorie-free
beverages
Evening –
calorie-free
beverages
Evening –
calorie-free
beverages
Evening –
calorie-free
beverages
Evening –
calorie-free
beverages
Evening –
calorie-free
beverages
Evening –
calorie-free
beverages
Average Eating Meal Plan
9 a.m. –
calorie-free
beverage
9 a.m. –
calorie-free
beverage
9 a.m. –
calorie-free
beverage
9 a.m. –
calorie-free
beverage
9 a.m. –
calorie-free
beverage
9 a.m. –
calorie-free
beverage
9 a.m. –
calorie-free
beverage
11 a.m. -
breakfast
11 a.m. -
breakfast
11 a.m. -
breakfast
11 a.m. -
breakfast
11 a.m. -
breakfast
11 a.m. -
breakfast
11 a.m. -
breakfast
2 p.m.
lunch
2 p.m.
lunch
2 p.m.
lunch
2 p.m.
lunch
2 p.m.
lunch
2 p.m.
lunch
2 p.m.
lunch
4 p.m.
snack
4 p.m.
snack
4 p.m.
snack
4 p.m.
snack
4 p.m.
snack
4 p.m.
snack
4 p.m.
snack
6 p.m.
dinner
6 p.m.
dinner
6 p.m.
dinner
6 p.m.
dinner
6 p.m.
dinner
6 p.m.
dinner
6 p.m.
dinner

Page | 43
Late Eating Meal Plan
11 a.m. –
calorie-free
beverage
11 a.m. –
calorie-free
beverage
11 a.m. –
calorie-free
beverage
11 a.m. –
calorie-free
beverage
11 a.m. –
calorie-free
beverage
11 a.m. –
calorie-free
beverage
11 a.m. –
calorie-free
beverage
1 p.m. snack 1 p.m. snack 1 p.m. snack 1 p.m. snack 1 p.m. snack 1 p.m. snack 1 p.m. snack
4 p.m.
lunch
4 p.m.
lunch
4 p.m.
lunch
4 p.m.
lunch
4 p.m.
lunch
4 p.m.
lunch
4 p.m.
lunch
6 p.m.
snack
6 p.m.
snack
6 p.m.
snack
6 p.m.
snack
6 p.m.
snack
6 p.m.
snack
6 p.m.
snack
9 p.m.
dinner
9 p.m.
dinner
9 p.m.
dinner
9 p.m.
dinner
9 p.m.
dinner
9 p.m.
dinner
9 p.m.
dinner

Page | 45
Chapter 6 – A Protocol for 24-Hour
If the 16:8 diet isn’t right for you, you may want to consider 24-
hour fasting. This is known as the Eat-Stop-Eat method. It
involves one or two non-consecutive days of fasting every week.
Introduction to the Eat-Stop-Eat Method
This method was devised by Brad Pilon who wrote a book about
this way of eating. His methodology was based on Canadian
research into the effect of short-term fasts on metabolic health.
The idea behind Pilon’s method is to re-evaluate all you’ve
learned about timing of meals and meal frequency.
This diet is quite easy to implement. You simply choose one day
or two non-consecutive days of the week in which you won’t eat
for 24 hours. You can eat normally on the other five or six days.
It’s advisable, though, to eat healthily for the best results.

Page | 46
Although it sounds counterintuitive, you’ll still be eating on every
calendar day with this fast. How does this work?
Imagine you decide to fast from 9 a.m. on Monday until 9 a.m.
on Tuesday. You eat your last meal on the Monday morning
before 9 a.m. You can then eat your next meal on Tuesday
morning after 9 a.m.
During your fasting hours, you should stay well-hydrated. Drink
lots of water and other beverages with no calories like
unsweetened, milk-free tea or coffee.
Choosing Your Fasting Days
If you want to try the Eat-Stop-Eat method, you’ll need to choose
the right fasting days for you. This will be down to individual
choice. First, you’ll need to choose whether to fast for one day or
two. You’ll probably find it easier to start out with one fasting day
per week. When you’re used to it, you can increase it to two days
weekly. Don’t exceed that number of days though.
Some people find it easier to fast at the weekend because they
don’t have to focus at work. Others would prefer to fast on

Page | 47
workdays so they have distractions to stop them thinking about
food. You will need to determine your own preferences.
Remember, though, if you choose to do two days of fasting, they
cannot be consecutive. This would be too long an extended
period of fasting. You may wish to space your two fast days out
fairly evenly. Alternatively, you may wish to space them just a
day apart then enjoy eating the rest of the week. You may need
to experiment to find the right pattern for you.

Page | 48
A Weekly Timetable
These are some sample timetables to help you plan your 24-hour
fasts:
One Day Fast Meal Plan
Mon-
Tues
Tues-
Weds
Weds-
Thurs
Thurs-
Fri
Fri-Sat Sat-
Sun
Sun-
Mon
9 a.m. – 9
a.m. eat
normally
9 a.m.- 9
a.m.
fast
9 a.m. – 9
a.m. eat
normally
9 a.m. – 9
a.m. eat
normally
9 a.m. - 9
a.m. eat
normally
9 a.m. - 9
a.m. eat
normally
9 a.m. – 9
a.m. eat
normally
Two Day Fast Meal Plan
Mon-
Tues
Tues-
Weds
Weds-
Thurs
Thurs-
Fri
Fri-Sat Sat-
Sun
Sun-
Mon
9 a.m. – 9
a.m. eat
normally
9 a.m.- 9
a.m.
fast
9 a.m. – 9
a.m. eat
normally
9 a.m. – 9
a.m. fast
9 a.m. – 9
a.m. eat
normally
9 a.m. – 9
a.m. eat
normally
9 a.m. – 9
a.m. eat
normally
You may prefer to begin your fast period at an earlier or later
hour of the day. We have suggested 9 a.m. – 9 a.m. on the next
day. However, you may prefer 7 a.m.- 7 a.m., or even 12 noon to
12 noon. You need to choose the right times for you as well as the
right days.

Page | 50
Chapter 7 – Other Types of
Although 24-hour and 16:8 intermittent fasting are the two most
popular types, there are several others. Here, we’ll take a closer
look at five other kinds of fasting regimes that several people
follow.
20:4 Fasting
20:4 fasting is sometimes called the Warrior Diet. It was one of
the earliest diets to involve intermittent fasting. Made popular
by Ori Hofmekler, a fitness expert, this diet involves eating one
large meal in the evening. This large meal takes place in a four-
hour eating window.
During the other 20 hours of the day, only small amounts of raw
vegetables and fruits can be eaten. The food choices for this diet
should be healthy – similar to those on the Paleo diet. They

Page | 51
should be unprocessed wholefoods that contain no artificial
ingredients.

Page | 52
A timetable for this diet looks like this:
Midnight –
4 p.m. –
small
amounts of
fruit and
vegetables
Midnight –
4 p.m. –
small
amounts of
fruit and
vegetables
Midnight –
4 p.m. –
small
amounts of
fruit and
vegetables
Midnight –
4 p.m. –
small
amounts of
fruit and
vegetables
Midnight –
4 p.m. –
small
amounts of
fruit and
vegetables
Midnight –
4 p.m. –
small
amounts of
fruit and
vegetables
Midnight –
4 p.m. –
small
amounts of
fruit and
vegetables
4 p.m.- 8
p.m. –
Large Meal
4 p.m. - 8
p.m. –
Large Meal
4 p.m. - 8
p.m. –
Large Meal
4 p.m. - 8
p.m. –
Large Meal
4 p.m. - 8
p.m. –
Large Meal
4 p.m. - 8
p.m. –
Large Meal
4 p.m. - 8
p.m. –
Large Meal
8 p.m. -
midnight -
fast
8 p.m. -
midnight –
fast
8 p.m. -
midnight –
fast
8 p.m. -
midnight –
fast
8 p.m. -
midnight –
fast
8 p.m. -
midnight –
fast
8 p.m. -
midnight -
fast
5:2 Fasting
This popular form of intermittent fasting involves eating
normally for five days every week. The remaining two days,
calories should be restricted to 500 – 600. Sometimes called the
Fast Diet, this way of eating was made popular by Michael
Mosley, a journalist. Women are recommended to eat 500
calories on their fasting days. Men can have 600 calories on their
fast days.
You can choose which two days you prefer to fast. However, it’s
best if they aren’t consecutive. On those days, you can choose to

Page | 53
eat one meal or two small meals. Many people prefer to eat two
meals of 250/300 calories each.
This is a sample timetable for this way of eating:
Mon Tues Weds Thurs Fri Sat Sun
Eat
normally
Eat
500/600
calories
Eat
normally
Eat
normally
Eat
500/600
calories
Eat
normally
Eat
normally
36-Hour Fasting
The 36-hour fast plan means you’ll be fasting for a full day.
Unlike the Eat-Stop-Eat method, you won’t be eating something
every calendar day.
If, for example, you finish dinner at 7 p.m. on day one, you skip
all your meals on day two. You won’t eat your next meal until day
3 at 7 a.m. This equals a 36-hour fast.
There is some evidence to suggest this kind of fasting period can
produce a quicker result. It may also be beneficial for diabetics.
It may also be more problematic though since you’ll be going for
extended periods without food.

Page | 54
A timetable for this eating plan looks like this:
Midnight - 7
a.m.
Eat
normally
Midnight - 7
a.m.
Fast
Midnight –
7 a.m.
Fast
Midnight - 7
a.m.
Eat
normally
Midnight - 7
a.m.
Eat
normally
Midnight - 7
a.m.
Eat
normally
Midnight - 7
a.m.
Eat
normally
7 a.m. – 7
p.m.
Eat
normally
7 a.m. – 7
p.m.
Fast
7 a.m. – 7
p.m.
Eat
normally
7 a.m. – 7
p.m.
Eat
normally
7 a.m. – 7
p.m.
Eat
normally
7 a.m. – 7
p.m.
Eat
normally
7 a.m. – 7
p.m.
Eat
normally
7 p.m. –
midnight
Fast
7 p.m. -
midnight
Fast
7 p.m. –
midnight
Eat
normally
7 p.m. –
midnight
Eat
normally
7 p.m. –
midnight
Eat
normally
7 p.m. –
midnight
Eat
normally
7 p m –
midnight
Eat
normally
Alternate Day Fasting
This way of fasting means that you fast for a full 24 hours every
alternate day. Some versions of this IF diet allow you to eat up to
500 calories on a fast day. Others only allow you to have calorie-
free beverages.
This isn’t the best option for any newcomers to intermittent
fasting. You go to bed feeling hungry several nights each week.
This is hard to maintain in the long-term.
A timetable for this way of eating looks like this:

Page | 55
midnight-
midnight
Eat
normally
Midnight-
midnight
Fast
Midnight –
midnight
Eat
Normally
Midnight –
midnight
Fast
Midnight –
Midnight
Eat
normally
Midnight –
Midnight
Fast
Midnight –
midnight
Eat
normally
Extended Fasts
Following the 16:8 or Eat-Stop-Eat method is quite simple. Some
people, though, are keen to push the benefits of intermittent
fasting to the limit. They prefer to do a 42-hour fast.
This involves eating dinner on day 1, say at 6 p.m. All meals
would be skipped on the next day. On day 3, you would then eat
your breakfast at noon. This would be a total fasting time of 42
hours.
If you try this way of eating, you shouldn’t restrict your calorie
intake during your eating window.
It’s technically possible to extend fasts for longer periods of time.
In fact, the world record stands at 382 days. Of course, that isn’t
recommended!

Page | 56
Some people do try 7 to 14 day fasts due to the theoretical
benefits they are said to provide. Some people say that a seven-
day fast can help prevent cancer. Others say that longer fasts
promote mental clarity. These benefits are unproven and are
theoretical. It’s probably best, therefore, to stick to one of the
tried and tested IF plans outlined above.

Page | 58
Chapter 8 – How to Maximize Your
Intermittent Fasting Results
Are you ready to try intermittent fasting? Whether you’re doing
it for weight loss or for the other benefits, you will probably want
to maximize your results.
Luckily, there are a few things you can do to get as much benefit
as possible from your eating regime. Here, we take a look at some
things you can try to speed your weight loss.
Exercise and Intermittent Fasting
There is some research to show that if you exercise while fasting,
there are additional benefits. There is an impact on your
metabolism and muscle biochemistry. This is linked to your
insulin sensitivity and blood sugar level. If you exercise while

Page | 59
fasting, your glycogen (or stored carbs) are depleted. This means
you’ll burn more fat.
To get the best result, eat protein following your workout. This
will build and maintain your muscles. It will also promote better
recovery. You should also follow up strength training with carbs
within a half hour of your workout.
It’s wise to eat food close to any modern or high-intensity
exercise session. You should also drink a lot more water to stay
well-hydrated. Keeping up your electrolyte level is important.
Coconut water can be useful for this.
You may feel a little lightheaded or dizzy if you work out while
fasting. If you experience this, take a break. It’s important to
listen to your body. If you’re doing a longer fast, you may find
gentle exercise like pilates, yoga or walking are better. They will
help to burn fat without making you feel unwell.
Choosing the Right Regime for You
To maximize the results of your intermittent fasting, you’ll need
to choose the right regime. As you’ve seen there are several

Page | 60
different types of intermittent fasting diet. Not all are suitable for
everyone. You need to find one that works well for your lifestyle
and that makes your life easier.
When you choose the right regime, you’ll stick to it in the long-
term. So, here are some questions to ask yourself to help you
choose wisely.
Are you already eating healthily?
Fasting is harder if you’re currently eating a standard American
diet. This is because it is high carb, full of sugars and very
addictive. If you jump straight into extreme fasting, you’ll
experience symptoms of withdrawal from sugar. This makes it
hard to stick to your new diet.

Page | 61
If you usually eat processed foods regularly, try beginning with a
short fasting window. Meanwhile, detox from sugar and begin to
eat more cleanly. Stop snacking and introduce wholefoods into
your diet. You can then increase the fasting window if necessary.
On the other hand, if you already eat healthily, you can start with
a longer fast window.
Can you manage to go for long periods without eating?
Some people are able to manage fasting for a whole day. Others
can only manage a few hours. You may need to experiment.
Focus on the way fasting makes you feel. If you struggle to fast

Page | 62
for long periods, choose a method like the 5:2 or 16:8. If you find
it easy, you may be able to opt for a 36-hour fast straight away.
How does your schedule look?
It’s easier to fast if you’re busy and distracted from thinking
about food. If you fast at work or while you’re working on
something, you’ll probably feel less hungry. If you work out, you
may want to end your fasting window straight after exercising.
If you answer these questions, you’ll be best-placed to choose the
right regime to suit your life and preferences. This will give you
the best chance of success.
Adding in Keto
Some experts say that if you combine intermittent fasting with
the keto diet, you’ll lose more weight. So, what does this involve?
The keto (or ketogenic) diet is a specific way of eating in which
most calories come from healthy fats. The remaining calories are
derived from protein. Very few, if any, carbohydrates are
consumed on this diet.

Page | 63
This low-carb, high-fat diet encourages your body to burn fat, not
sugars, to produce energy. If your body lacks sufficient carbs to
carry out everyday activities, fat is broken down by the liver. It
produces ketones and they are then used as a fuel for energy. The
process is known as ketosis. Hence the name “keto”.
Like intermittent fasting, keto diets have a number of benefits.
They can boost weight loss, reduce your blood sugar level and
improve your brain function. Many people say it helps to reduce
problems like diabetes and obesity.
If you combine keto dieting with IF, the amount of time you’re in
ketosis increases. This could make you feel more energetic, less
hungry and speed your weight loss.

Page | 65
Chapter 9 – How to get Started with
If you’re convinced of the benefits of intermittent fasting, you’ll
need to know how to get started. After all, embarking on any new
regime can be complicated. So, how can you get yourself off to
the best possible start? Here are some top tips.
Starting with a less Rigorous Regime
It may be tempting to try to lose as much weight as possible by
starting out with a long fast. However, bear in mind this may not
be the best approach. As we’ve already mentioned, it can be
difficult to fast for extended periods if you’ve never done it
before. If you’re used to a high-carb, high-sugar, processed foods
diet, you’ll struggle to fast for 36 hours straight off.

Page | 66
If you find your first fast impossibly hard, you’ll probably put off
the whole idea. Even if you aren’t, the likelihood of sticking to it
for any length of time is low.
It’s recommended to try any intermittent fasting plan for at least
a month. This will give you enough time to see whether it’s
working for you or not. It will be very difficult for someone
inexperienced to stick to an extended fast regime in the long-
term.
It’s therefore best to opt for one of the less rigorous regimes to
start with. The 5:2 diet allows you to eat some food every day. In
fact, you can eat your regular meals on five days of the week. The
other two, you still get 500 or 600 calories to play with. This
should give you plenty of options as long as you make healthy
choices. Choose your meals wisely, and you’ll experience the
benefits without ever feeling hungry.
Alternatively, try the popular 16:8 method. For a large
proportion of your fasting time you’ll be asleep. You’ll then be
free to eat whatever you like (within reason) during your 8-hour
eating window. Many people like the freedom that this offers.
When they get used to the 16-hour fast, they find this way of
eating quite simple.

Page | 67
If you want to work up to longer fasts once you’re used to fasting,
you can. However, many people continue to follow their initial
plan in the long-term and experience good results.
Staying Hydrated
Whatever type of intermittent fasting plan you try, you need to
stay well-hydrated. Fasting is only referring to food and calorie-
containing beverages. It doesn’t mean you can’t have water and
other calorie-free drinks. In fact, you should drink more of them!

Page | 68
Staying hydrated will ensure that toxins can be flushed
effectively from your body. This will help to promote your weight
loss and wellness goals. It will also help you to stay healthy in
other ways. Your skin will be healthier. Your bowel habits will be
more regular. You’ll also avoid headaches and other problems
associated with dehydration.
Drinking calorie-free beverages during your fasting window can
also help to prevent you from feeling hungry. Often, we think
we’re hungry, but we’re actually thirsty instead. If you drink a
glass of water when you’re beginning to feel hungry, you’ll
continue fasting for longer.
Try Experimenting with Different Eating
Patterns
We have suggested some eating plan timetables above, however
that doesn’t mean you need to stick to them. The days and times
that we have suggested are just examples. They may not work for
you. You need to choose the right days and eating patterns to fit
your lifestyle, preferences and needs.

Page | 69
Perhaps you prefer to begin eating as soon as you get up and then
have your last meal early. Or maybe breaking your fast in the
early afternoon and having a last meal just before bed is best.
You may prefer to fast at the weekend so you don’t need to worry
about feeling tired at work. Or fasting on a weekday may be right
for you so you have distractions.
There is no single perfect IF plan for everyone. That means you
may need to do a little experimentation. Weigh up the pros and
cons of all the regimes that we’ve suggested. Think about which
one you’re most drawn to and give it a try. It’s best to try to give
it a month to see how well it works for you. If you’re having
problems, it’s time to go back to the drawing board. Try a
different intermittent fasting regime to see if that better suits
your lifestyle. Or move your eating windows around a little to see
if it becomes more manageable.
Don’t be afraid to experiment – after all, experimentation could
be the key to success.

Page | 71
Chapter 10 – Addressing Common
Questions
When you’re keen to start intermittent fasting, you’ll want all the
information you need at your fingertips. Although we’ve
addressed all the key points in the first nine chapters, there are a
few more questions to answer.
Here, we address some of the most common questions about
intermittent fasting. Hopefully, the answers will help you to
make a final decision about whether IF could be right for you. It
should also help you to get started with your new lifestyle.
Exercise and Fasting
Many people wonder whether they can carry on exercising if
they’re fasting. In most cases, intermittent fasting won’t stop you
from working out in the long-run. It may take a little time,

Page | 72
though, to adjust to your new regime. Some people who follow
this lifestyle even find they’re more energetic while fasting!
Some people worry that they’ll lose muscle if they fast. This is
something that is a danger with any diet. However, you can avoid
this happening. If you eat plenty of protein in your eating
window and do regular resistance training you should be fine.
It’s advisable to exercise at the end of your fasting period.
Usually, you’ll feel hungry around 30 minutes after finishing
your work out. If you break your fast at that time, you’ll feel
satisfied.
What Should you eat During your Eating
Window?
When you follow an IF lifestyle, there are no restrictions about
what you can eat in your eating window. This is why it is so
different from other ways of dieting. You aren’t restricted to
amounts or specific food types. However, it’s wise to remember
that you should still make healthy choices. If you over-indulge
regularly you won’t see the benefits of IF.

Page | 73
The best solution is to eat a balanced diet in your eating window.
This will help you to maintain your energy level while still losing
weight. Foods that are dense in nutrients like seeds, beans, nuts,
wholegrains, vegetables and fruits are good choices. You should
also consume plenty of lean protein.
There are certain foods that are especially beneficial if you follow
this way of eating:
 Avocados – yes, they’re high in calorie. However, they are
packed with monounsaturated fats. This makes them very
satiating. If you add a half avocado to your meal you’ll feel
much fuller.
 Fish – you should try to eat a minimum of 8 ounces of fish
every week. Fish is packed with protein, healthy fats and
vitamin D. It’s also good for your brain health.
 Cruciferous vegetables – foods such as cauliflower, Brussels
sprouts and broccoli are good choices. They’re packed with
fiber to help you avoid constipation and feel more full.
 Potatoes – many people worry that potatoes are bad for you.
However, they’re very satisfying and will keep you full for
longer.

Page | 74
 Legumes and beans – although these are carbs, they’re low
calorie and give you lots of energy. They are also packed with
protein and fiber.
 Probiotics – eating foods rich in probiotics like sauerkraut,
kefir and kombucha helps keep your gut happy. This will help
you to avoid stomach issues when you’re adjusting to this diet.
 Berries – strawberries, blueberries and others are packed with
nutrients like vitamin C. They’re also rich in flavonoids –
something that is known to boost weight loss.
 Eggs – every egg has a massive 6 grams of protein. Simple and
quick to cook, eggs make you feel full.
 Nuts – yes, nuts are high in calories. However, they’re packed
with polyunsaturated fat that helps you feel full.
 Wholegrains – yes, wholegrains are also carbs! However,
they’re full of protein and fiber. You don’t need to eat too much
to feel full for longer. A study has even shown that eating
wholegrains can boost your metabolism.
What can you Have in Your Fasting Period?
So, you know what you can eat in your eating window. What can
you have in your fasting period? The answer depends on which
fast you’re doing.

Page | 75
If you’re doing the 5:2 diet, you can eat up to 500 or 600 calories
on your fast days. Obviously, that’s quite restrictive. So, you can
maximize the amount you can eat by including lots of low calorie,
high-nutrient foods. Vegetables and fruits are staples of your fast
days.
If you’re doing any of the other fasting methods, you can’t eat any
solid foods at all. You also can’t have any drinks that contain
calories. Luckily, though, there are lots of beverages you can have
to stay hydrated.
It’s obvious that you should have lots of water in your fasting
window. Sparkling and still water are both fine. If you wish, you
can add a squeeze of lime or lemon for a little more flavor. You
could also add more flavor with some orange or cucumber slices.
You can’t add any artificially-sweetened enhancers though.
These could damage your fast.

Page | 76
Another good beverage for your fasting period is black coffee. It
contains no calories and won’t affect your insulin levels. You can
have decaffeinated or regular coffee but don’t add milk or
sweeteners. If you want more flavor, try adding cinnamon or
other spices. Some people say that black coffee could enhance
IF’s benefits.
Caffeine may support the production of ketones. It can also help
to support a healthy level of blood sugars in the long-run. A note
of warning, though. Some people find that if they drink coffee
during their fast they get an upset stomach or racing heart. You

Page | 77
may need to take care to monitor how you feel if you drink black
coffee.
If you’re fasting for 24-hours or longer, try vegetable or bone
broth. Don’t use bouillon cubes or canned broth though. It’s full
of artificial preservatives and flavors that will damage your fast.
Make it at home for the best results.
Tea can also help you to feel full. You can drink any type of tea in
your fasting window. Oolong, black, green and herbal tea are all
fine. Tea also helps to improve your fasting by supporting
cellular and gut health as well as probiotic balance. Green tea is
especially good for managing weight and helping you feel full.
Apple cider vinegar offers many health benefits. You can add this
to the list of things you can have during your fasting period. It
will support your blood sugar level and digestion. It could even
boost the results of your fasting.
There are, however, some drinks that you need to avoid while
you’re fasting. You may not realize that “zero-calorie” sodas can
break your fast. While diet sodas technically have no calories,
they’ve been shown to inhibit fasting’s positive effects. This is
because they get their sweet flavor from aspartame or other

Page | 78
artificial sweeteners. These trigger your insulin response. You
should therefore avoid drinking them in your fast window.
Many people ask whether they can have coconut water or almond
milk in their fast period. While both of these are healthy options
with benefits for your wellness, they contain lots of sugar. Since
sugar is a carbohydrate, you’ll no longer be fasting if you
consume it. You shouldn’t drink these beverages in your fasting
period.
One very common question is whether it’s possible to drink
alcohol if you’re doing an IF diet. It’s important to limit your
consumption of alcohol to your eating window. This is because
most alcoholic drinks contain a lot of calories and sugar.
Therefore, drinking them will break your fast. Also, alcohol will
have more effect on you if you have an empty stomach. Even a
single glass of wine may make you feel unwell!
Can Children try Intermittent Fasting?
There is no specific evidence to say whether it’s safe for children
to try intermittent fasting or not. Some experts say that it’s
perfectly fine, especially for those who are already overweight.

Page | 79
Others say it’s a bad idea since children are going through a
period of rapid growth. They need sufficient calories to support
their development and growth. Children need to eat enough
protein, vitamins and minerals. If they don’t get enough, they
could become ill. It’s probably wise to speak to a doctor before
putting a child on an IF diet.
Is Fasting Unhealthy?
It’s only natural for people to ask whether fasting is unhealthy.
Those who extol the virtues of more traditional diets say that
fasting could slow your metabolism. This could cause you to put
on weight, not lose it. Therefore, they say, fasting is unhealthy.
However, this isn’t the case at all. People have been fasting for
centuries with no ill effects. Studies carried out on people during
Ramadan have shown that extended fasting causes no health
issues for most people.
There are a few issues to bear in mind, though. Fasting isn’t for
everyone. Some people find it difficult to fit it into their lives.
They struggle to sustain this lifestyle for extended periods. They
may find it difficult to fit in socializing, work and exercise around

Page | 80
fasting windows. This can lead to an inconsistent eating schedule
that may have unhealthy consequences.
There are a few other issues to consider too. Some people who
try IF begin to lose touch with the signals that tell them that
they’re full and hungry. This can make it hard to stick to IF in the
long-run without developing an eating disorder.
Some people who are prone to eating disorders become obsessed
with food and eating. Some binge during their eating window.
Others push their fasting further and further and become fixated
with not eating. It’s therefore important to approach IF with
caution if you have a history of disordered eating.
On the whole, though, IF isn’t just not unhealthy, it can be
positively good for you. It can help you to effectively manage your
weight and avoid obesity. It can improve your metabolism and
your insulin resistance. It can also decrease your inflammation
and boost your cell repair as well as support a healthier
gastrointestinal tract.

Page | 81
Conclusion
Now you know the benefits and possible problems associated
with intermittent fasting. If you’re ready to try it yourself, this
book should tell you everything you need to know to get started.
Identify why you want to try intermittent fasting. You may want
to lose weight or improve your health. You may just want to see
if it makes you feel more focused and energetic. If you know
which benefits you’d like to see, you’ll be in a better position for
success. You’ll also be able to prioritize the strategy and foods
that will be best for your goals.
As you’ve seen in this book, there are several different IF plans
to choose from. You’ll need to consider which one is right for you.
You may prefer a daily approach with something like the 16:8
diet. Alternatively, a weekly plan like alternate day fasting or 5:2
may suit you best.
You’ll need to consider your schedule and your personal
preferences. Think about the times you get up and go to bed.
When do you tend to get hungry? How busy are you during your

Page | 82
day? Do you work out? The answers to these questions will help
you choose your eating window.
If intermittent fasting is going to be successful for you, it needs
to work effectively around your lifestyle. You need to be sure that
you can keep up your diet in the long-term. You’ll only be able to
do that if it fits in with your needs. Remember that intermittent
fasting should make your life easier, not harder. If it’s too
difficult to follow, you’ll give up too quickly. You should try to
follow the diet for a minimum of a month to see if it’s working
for you.
When you get intermittent fasting right, you should reap the
benefits quickly. Not only should you lose weight, you should feel
more energetic and healthy. You’ll feel more focused and
experience a wealth of health and wellness benefits. From a
reduced chance of developing diabetes to a potentially longer
lifespan, the advantages are numerous.
So, what are you waiting for? It’s time to give intermittent fasting
a try for yourself. You’re sure to experience the benefits!

Intermittent fasting formula

More Related Content

What's hot

Similar to Intermittent fasting formula

Recently uploaded

Intermittent fasting formula