Intermittent short term fasting, not long term starvation, may be the key to resetting your metabolism, boosting your mood and brain function, curbing your cravings and regulating your sugar handling. No food fasting or extremely low caloric restriction fasting for longer than 24 hours are actually in fact harmful for most people and can negatively affect thyroid functioning (your metabolism regulator).
The stress and foods of our current society have left most of us with sugar metabolism issues (insulin resistance / hypoglycemia / pre diabetes or diabetes) and cortisol dysregulation, which both of these make it almost impossible to fast for periods of time longer than 24 hours. In fact, some people can actually gain weight in these scenarios because the significant stress that is put on the body, of which it can’t handle. Research has shown that intermittent fasting has significantly boosted human growth hormone levels (the “fitness or fountain of youth” hormone) along with significantly boosting brain boosting proteins.
Here are the guidelines to implement an intermittent short term fasting schedule into your weight loss regimen:
- Pick a period of time to intermittent fast between 8 – 16 hours which includes sleep time hours to fast (you need a minimum of 8 hours to start glycogen depletion which will then begin to send your body into the fat burning mode), as it is easy to follow through with when including sleep time hours ex. Eating your meals between to 2pm to 10pm (or ideally 8pm if you can) only (16 hours of fasting – which is the ideal amount of fasting time to work up to)
- Pick two or more days a week to follow your intermittent fasting regimen. You can start at two days a week and then move up to every other day and then eventually to everyday. Starting out slow is best, as you do not want to significantly stress out your body to the point of have counter effects. Your results will be your gauge.
- You can safely restrict your daily calories to 1200 with a well-balanced food plan on the intermittent fasting days but restricting to this minimum is not necessary to see results. Use the simple weight loss daily caloric needs formula to find a safe daily caloric restriction based on your current body weight and activity levels. Your caloric needs based on this formula can be consumed daily, even while following your intermittent fasting schedule that works best for you.
Please Note: Keep in mind it may take your body several weeks of following the full 16 hour (Supercharged Diet) intermittent fasting schedule to kick in to a fat burning, faster metabolism mode, so stick with it and adapt your schedule based on your body’s feedback and results. Consuming water and non-caffeinated herbal teas or our Supercharged Teas and Supercharged Water while intermittent fasting is allowed with no more than 4 scoops of Replenish or ½ tsp. of coconut nectar or molasses within the 16 hour period of time.