Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. There are different options to consider, so it’s important to find what might work best for you. In this Avera Medical Minute, Anna Heronimus, registered dietitian and sports nutrition specialist with Avera Sports explains how to make the most of intermittent fasting.
What is intermittent fasting?
“Intermittent fasting is a period of time where you cycle between eating and then fasting. Typically it’s done overnight for about 12-16 hours. Some people might go from 8 p.m. at night to noon the next day. Ranges can be 16 hours, 8 hours, 6 hours, depending on what the patient is looking for,” said Heronimus.
When might someone consider intermittent fasting?
“Someone might be interested in doing intermittent fasting because it might have been recommended by their doctor, maybe they are a late night eater where they are consuming the majority of their caloric intake at night time, overeating at nighttime, waking up and eating. It might be a good period of time where they switch from eating later at night or only supper and now switching to eating more at lunch time, having afternoon snacks that might contain a little bit more protein, might fill them up a little bit more versus just eating at night,” said Heronimus.
Talk with Your Doctor
“We actually naturally do a fast at night time. Most of us might get done eating at 8 or 9 at night and then we might not eat until 8 the next morning so naturally a lot of us do an intermittent fasting at night time. I always say work with your doctor, work with a dietitian, and don’t just be doing this on your own to cut calories so you can only eat between six-hour periods. Intermittent fasting might work for some people, but it might not work for others. Your job, your lifestyle, do you have kids at home, you have to put that all into the picture. Think to yourself, is this something I can do long term, does this fit with my lifestyle and am I actually getting nutrient-dense foods or am I just cutting back on that and allowing myself to eat whatever within the six to eight hours,” said Heronimus.
What should you eat?
“Are we getting enough protein, are we getting 120 grams or 140 grams of protein; that’s different for every individual. Are you getting carbohydrates? Are you still getting a good range if you’re working out? Some other nutrient-dense foods are fruits, vegetables and chia seeds. Avocados are great healthy fats to incorporate into your diet. The quinoas, lentils and legumes are great carbohydrates to give you energy to fuel throughout the day. Your whole grains can come in English muffins, breads and sourdough breads to give you energy for those workouts or just sustain the rest of your day and move around,” said Heronimus.
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