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Intermittent Fasting

Intermittent fasting or time restricted eating, is the health plan with the side benefit of weight loss.

Live Free and Fast Support Group

Getting Started with IF (Part 2) Why Wait?

2/29/2020

 
Taking that first step is often the hardest part of trying something new. Here are a few steps you can take to get you going with IF today.

1. Don’t eat after dinner. For many of us, eating after dinner is a habit and habits can be broken. You know this. Instead of eating a dessert right before bed, eat your dessert right after dinner. Then, if you are hungry before bedtime, go to bed.

2. Delay breakfast. The goal is to stretch out your fast from dinner the night before. Eat breakfast only when you are hungry. Put it off one hour each day or every few days until it becomes lunch. If you are a breakfast food lover, eat that for lunch! Fasting for 12 hours is a great place to start, and fasting for 16-18 hours is achievable with practice.

3. Keep hydrated. Drink plenty of unflavored, unsweetened liquids. Water, black coffee, and black or green tea will keep you hydrated and feeling full. If drinking black coffee is unappealing to you, cut back on cream and/or sweetener, daily.These additions will raise your insulin levels and trigger hunger. Over time, your taste buds will adapt. You can enjoy your cream and sugar during your eating window, but should avoid them while fasting.

4. Read “Delay, Don’t Deny” by Gin Stephens

5. Read “The Complete Guide to Fasting” by Dr. Jason Fung

6. Listen to “The Intermittent Fasting Podcast”. Start with Episode #2 (episode #1 got deleted).

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Before and After
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Kim and Ryan Smith transformed their health and their bodies with IF. Check out their inspirational story in their book Unbelievable Freedom: How We Transformed Our Health and Happiness with Intermittent Fasting 

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    Liz Barbour

    I have been practicing IF since 2017. It hasn't always been easy, but I can think of no other way I want to live my life. 

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    Live Free and Fast
    Liz's Intermittent Fasting Support Group

    Join Group
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    Join my private facebook group. This support group is open to anyone who is interested in learning more about intermittent fasting, its health benefits, and weight loss help. If you are tired of counting calories, eliminating foods from your diet, or obsessing about food all day, this group is for you. This group will follow best practices as discussed in the book "Delay, Don't Deny". NOTE: Fasting is only recommended for adults, so only request membership if you are 18 or older. ​

    IF and Low-Carb Resources

    BOOKS
    The Big Fat Surprise 
    Delay Don’t Deny
    ​Fast, Feast, Repeat
    The Obesity Code
    ​The Diabetes Code 
    The Complete Guide to Fasting 
    ​Dinner Plans-Eat Vintage
     
    WEBSITES
    www.dietdoctor.com
    www.eatthebutter.com
     
    FACEBOOK GROUPS
    Delay Don't Deny: Intermittent Fasting Support

    RECIPES
    www.drberg.com
    www.dietdoctor.com
    www.eatthebutter.com
    www.twosleevers.com
     
    PODCASTS
    LowCarb MD Podcast
    The Intermittent Fasting Podcast
    Diet Doctor Podcast
     
    MOVIES
    FAT: A Documentary
    The Magic Pill

    Get Videos
    Tuit Nutrition 
    For Today's Aging Women 
    KenDBerryMD
    ​DrBerg

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