Better Than Yesterday | #5

If you happened to be strolling around downtown on the weekends, I’m sure you’ve noticed all the tents set up along Capitol Street. The outdoor dining set ups at the restaurants around town have been in response to COVID-19 but have turned out to be a really enjoyable consequence! If you haven’t taken advantage of some al fresco dining, I’d highly recommend the fresh air option - but only between the hours of 10 a.m. and 6 p.m.!

What I’m talking about is intermittent fasting! Particularly, the 16/8 method: only eating during an 8-hour period each day, and fasting for 16 hours.

Why should you fast? Most people I know who do intermittent fasting do it for weight loss / weight control. There are some who swear it works better than any diet they’ve tried. Some studies show that it can also have powerful benefits for your body and brain, such as changing the function of cells, genes and hormones for improved health, reducing oxidative stress and inflammation in the body, and lowering the risk of Type-2 diabetes.

The great thing about 16/8 intermittent fasting is that you don’t have to think about it. You just set your 8 hours that best fit your schedule and only eat during those hours. I’ve been doing it for a couple of years. I begin fasting at 7 p.m., and eat my first meal of the day at 11 a.m. There are no rules or off-limits foods, but obviously the healthier you eat, the better your results.

There are ways to get the most out of your fasting plan. Incorporate some of the previous weeks’ challenges such as:

• Avoiding sugars and refined grains. Instead, eat fruits, vegetables, beans, lentils, whole grains, lean proteins and healthy fats.
• Drinking lots of water - 64oz per day
• Beginning your fast at least 2 hours before bedtime - added benefit of better quality sleep.

Also:

• Break your fast with a keto-friendly meal (high protein, high fat, low carb)
• Exercise while fasting
• Coffee (black or with Stevia only), water and tea only during your fasting period

So challenge yourself this week to work out a dining schedule. Whether it’s 2 meals or 3 meals, just make sure you start and finish in that 8-hour window. Shoot us an email at the end of the week to let us know how it worked for you!