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Mar 31

The Easy Guide to 18:6 Intermittent Fasting – The Edge

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How to Start Intermittent Fasting

While 18:6 is a fantastic fasting window to progress to, I wouldnt start with it, says Bowden. Instead, he suggests this approach:

Start with a 12:12 fast12 hours fasting, 12-hour eating (e.g.: Fast from 8PM to 8AM and eat between 8AM and 8PM). During this time eat three meals (let at least 4 hours pass between meals) and no snacks.

After several days or a week, move to a brunch fast of 14:10, then 16:8 intermittent fasting, and then to 18:6 intermittent fasting.

And remember what you eat during the window matters, says Bowden. Eat real food, always.

To fill up on quality food and a variety of nutrients that means avoiding highly processed food, fast food, simple carbs and sugary treats and opt for nutrient-dense whole foods that include plenty of vegetables and fruits, high-quality protein, healthy fats and nuts and seeds.

Not every day has to be the same when it comes to fasting. In fact, Bowden and Fung both agree its best to occasionally modify your fast-to-feeding windows. Some days, youll be hungrier and will need a longer eating window, while other days, youll be able to sustain super-long fasts and may only need a single meal, OMAD-style.

Above all, listen to your body and monitor your progress. If you feel your progress slipping, dial it in for a period of time with a stricter schedule. The beauty of IF is how fluid and flexible you can be from one day to the next, while still reaping the many benefits of fasting.

In other words, consume snacks or meals that are low in fat, sugar, and fiber content since they will require less work for the digestive system. Foods high in these items can put your system in overdrive and cause bloating, diarrhea or stomach cramps, explains Breazeale. I recommend either a small smoothie, a simple soup (like chicken noodle) or scrambled eggs.

Be mindful of how much youre putting onto your plate, emphasizes Breazeale. Its easy to get excited about increasing your eating window and then end up overeating, she says. Keep in mind your stomach is used to smaller quantities of food and overeating will lead to bloating and discomfort.

She suggests starting with smaller foods that pack a punch nutritionally, such as two scrambled eggs (12 grams of protein), 1 cup plain Greek yogurt (20 grams of protein) or a protein smoothie pouch (12 grams of protein).

Beginning your eating window with a glass of water can help curb appetite, as well as prevent overeating, continues Breazeale. Also, the act of drinking water will give you something to physically do, she adds. The goal is to slow down your thoughts and actions of getting food fastbefore potentially selecting foods that may be higher in sugar and fat.

All diets vary, which is why fasting can create nutrient deficiencies, Breazeale explains. Thats why she recommends a multivitamin supplement, especially for someone who notices theyre missing important food groups from their typical eating plan.

Also, while the body adjusts in the beginning of fasting, a vitamin B12 supplement is often recommended to help with energy, she adds. It can be taken in the morning in a fasted state or even worn as a patch.

And while some supplements contain zero carbs and wont create an insulin response, they could contain up to 15 calories, Breazeale notes. So depending on your goals and structure of your fasting plan, you may want to take all supplements once the fast is over.

But regardless of your preferred eating style, she highlights the following supplements that will break anyones fast:

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The Easy Guide to 18:6 Intermittent Fasting - The Edge

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