Fasting is when you abstain from food. Intermittent fasting (IF) is a way of eating that cycles between intentional periods of fasting and eating. It is an amazing lifestyle. IF doesn’t omit food groups or specify which foods you should eat but rather when you should eat them.. timing is everything. So this means it’s not really a diet. it is an eating pattern. Having said that it is more beneficial to chose whole foods and foods that are minimally processed. Try to stay away from the ultra processed stuff. Follow the 80/20 rule. Try to eat nourishing foods and you can indulge once in a while. This is NOT about perfection but about doing better to create a healthier you

If you are not losing weight there are some tweaks' you can make:

• start by decreasing the ultra processed foods, add more whole foods

• check your caloric intake you may be consuming more calories than you think or maybe not enough.

• Don’t use seed oils (canola, vegetable sunflower, grapeseed) or butter substitutes, instead use coconut oil, avocado oil, olive oil, butter, ghee, beef tallow.

• Make sure your staying hydrated drink one oz. of water for each pound of body weight.

• Consume adequate protein at least 0.8 Grams per pound of ideal body weight, eat enough fats and fiber in the form of vegetables

• Reduce stress. Try mediation, breath work, low impact exercise walking, yoga.

• Get at least 8 hours of sleep, this is vital to maintain your weight and health.

Recommended Reading:

Pelz, M. (2022). Fast Like A Girl: A Women’s Guide to Using the Healing Power of Fasting to Burn Fat, Boost Energy and Balance Hormones

Stephens, G. (2020) Fast, Feast, Repeat

Feng, J. (2026) The Obesity Code: Unlocking the Secrets of Weight Loss

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