With so many different nutrition paths, it gets a little confusing – and rightfully so. The biggest take away from nutrition is that is it 100% individual. No one path will work for everyone. That is why education on all of them is so important.
Today we are going to talk about Intermittent Fasting.
What Is Intermittent Fasting?
[In a nutshell] Intermittent Fasting (IF) is an eating sequence that goes back and forth between periods of fasting and periods of eating. Notice the description is still relatively vague. That is because it is not black and white.
Within IF, there is still plenty of room for individualization. Individualization can be anything from the ratio of fasting hours to eating hours to how often you fast (every day or one to two times a week).
How Do You Do It?
The 16/8 method
This method involves a prolonged period of fasting (16 hours) cycled with a shorter period of eating (8 hours). For example: First meal at 12pm with an eating period until 8pm, fasting from 8pm until 12pm the next day. The 16/8 is the most common fasting to eating split and is advised in order to intake nutrients that compliment your circadian rhythms (aka sleeping schedule). This helps to maximize your sympathetic and parasympathetic nervous systems.
Although the 16/8 split is the most common, it does not necessarily mean you have to split the fasting to eating 16/8. Daily fasting can last anywhere between 14 and 20 hours. This is all dependent on the individual. Sometimes women can benefit from shortening the fasting window to 14 hours.
In a great article on Paleo For Women, Stefani Ruper discusses the metabolic and hormonal changes women can experience in a fasted state. For other people, a longer fasting period may work better due to their schedule.
Example of a daily 16 hour fast with an 8 hour eating window:
7pm: Last meal of the day
7pm-10pm: Waking fast (water is…
Read the full recipe on Ultimate Paleo Guide.