How should someone get started with Intermittent Fasting?
I recommend starting with nothing longer than a 16/8 fast. This is where you fast for 16 and eat in an 8 hour window. It’s actually super easy if 8 of those 16 hours are spent sleeping!
Make sure to break your fast with something simple and high protein, low fat and low carb. Bone broth with some lean protein is perfect! It’s tempting to want to gorge once the fast is over, but whatever you eat first will be stored!
Ease in, and then two hours later have your first regular meal. Over time, work your way up to an 18 hour fast, and maybe even a 24 hour fast, where you eat one large meal a day!
What are the biggest challenges for people starting on IF?
I often see people not timing out their feeding window to the best of their ability (i.e. don’t fast when you’re home from work; it’s easier to fast when you’re busy!), or they don’t drink enough water and electrolytes!
It’s so important when fasting! You can make your own electrolyte water with a teaspoon of pink Himalayan salt added, and supplement with magnesium and potassium!How long will it take to see results?
“Results” is a tricky word. What is your goal with IF? If it’s to lose more than a couple pounds, you’re going to be disappointed. Sure it promotes inherent calorie restriction, but that shouldn’t be the goal of IF.
It is for INTERNAL HEALTH and cognitive function, not weight loss. After 12-18 hours your body burns all it’s glucose and starts using ketones (your body fat) as fuel.
After 24 hours, your body goes into a process called autophagy where any malformed proteins in your body get flushed away. These malformed proteins can lead to disease such as Alzheimer’s, so ridding your body of them is massively beneficial.
After 48 hours your body starts to make 5x the amount of growth hormone, which leads to increase in muscle mass and reduces fat accumulation. At 54 hours your body becomes more insulin sensitive, which protects from chronic diseases like diabetes and cancer. At 72 hours, your body is breaking down old immune cells. The “results” are internal and INCREDIBLE!
What breaks a Fast?
Anything with calories. Sorry!
Is coffee or tea fine to drink during IF?
Yes if black!
Is IF safe for everyone?
Anyone with pre-existing conditions or on medications should check with their doctor before fasting.
Who's Samantha Souza?
Samantha is a Certified Nutrition Coach, earning her credentials from the National Academy of Sports Medicine. Her journey with diet and fitness has been life-long.
She has learned many fitness and nutritional lessons over the years, having maintained over a 75 pound weight loss for over a decade. She’s bio-hacked different weight loss and muscle building techniques over the years, helping countless clients create a lifestyle and learn how to STOP YOYO DIETING FOR GOOD!
Her specialty is helping clients manipulate their body on demand, and is launching a course this summer teaching how to do just that, step by step.
1:1 coaching is only available for a limited time. Email: firstname.lastname@example.org to see if you qualify.
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