Intermittent Fasting - About
Fasting can be used as a stand alone product or in conjunction with our cleanse packs as the weight loss phase of your healthy lifestyle journey. It's a great idea to cleanse first and then follow on with a Fasting plan.
Each day of our Fasting packs include 2 vegetable juices and 2 vegan salads OR 2 vegetable juices and 2 raw vegan soups. The total calorie count is under 600 calories. Our salads and soups are plant based and vegan, with no added sugar, dairy, gluten or processed foods, just lots of vegetables. We use beans and nuts as a vegan protein source. The menu is rich in fibre and phytonutrients. Not only are you losing weight, you are doing it with the best possible nutrition. You can check out the programs here.
You can choose to do 2 alternate days per week (5:2 Fasting Plan) OR 4 days per week (Alternate Day Fasting 3:4). You may choose to start you program on any day that delivery is available to your area. The main difference is 4 days/week program does achieve a quicker result but can be more challenging.
Our programs are recommended for 6 weeks as this is ideal for achieving a good result and seeing the benefits.
Alternate day fasting is safe, no serious side effects have been reported. However, if you are on medications, you should see your doctor before trying these programs.
The benefits of alternate day fasting include:
Weight loss – mainly due to an overall calorie deficit for the week, but also because by fasting only on certain days, you keep your body guessing about how much food it will get each day. If you were to eat restricted calories every day, your body would adjust it's metabolic rate and begin to conserve energy believing it needed to prepare for a state of famine.
Lower insulin levels – due to our culture of constant grazing, our bodies have to constantly produce insulin to move excess carbohydrates and sugar from our bloodstream. This leads to insulin resistance (basically when our cells say they can't accept any more). Insulin resistance leads to weight gain and increased difficulty to lose weight. Fasting allows our body to produce lower insulin levels over the coarse of the day which helps to facilitate fat burning.
Less adaptive thermogenesis – by restricting calories only on some days, your body burns calories. As mentioned above, by mixing up your days of eating normal calories and fasting, you will keep your body guessing and burning calories.
Improved longevity - by not constantly barraging your body with food (a lot of which is probably not great food either) that it has to work hard to breakdown, utilise, store or eliminate, you give your body more time to regenerate your cells. Fasting helps make your metabolism faster and more efficient, therefore leaving more time for youthifying regeneration.
Improves hunger signals - are you really hungry at morning or afternoon tea? Or are you just bored, or perhaps in a routine of getting food at that time? Are you thirsty instead? Or just in need of a 10 minute walk/stretch? Fasting allows your body to better regulate the release of hormones so that you can experience actual hunger and therefore know what your body really needs and when the time is right to eat.
Protects brain cells - fasting helps protect your brain from degenerative changes linked to Parkinson's disease and Alzheimer's disease. During periods of fasting, the production of an important protein called Brain Derived Neutrophic Factor (BDNF) is increased. BDNF if responsible for triggering a number of chemicals that promote neural health, but most importantly, triggers brain stem cells to convert into new neurons.
Some of the symptoms you could experience:
Hunger – most likely you will feel hungry on your fasting days in the first few weeks of the program. This is perfectly normal. Your body is very good at maintain status quo and will send signals to your brain that you need to eat more so it can maintain its current weight. But after about 2 weeks you normally find a rhythm.
Here are our suggestions on some easy ways to deal with it:
Drink LOTS of water - Whenever you feel the hunger, reach for your water bottle. Carry a bottle with you, generally a 1L bottle is best. Keep it filled.
Drink black coffee or black tea - Don’t overdo it, but coffee is a great appetite suppressant and the calorie content is negligible, just don’t add any dairy milk or sugar. Non-sweetened plant-based milk is fine to add.
Chew gum - Sugar free gum sweetened with xylitol has been shown to reduce hunger in a few clinical studies. So chew away, and you may even burn a few more calories and it's great for whitening teeth!
Drink sparkling or soda water - The bubbles might actually help make you feel fuller.
Avoid temptation - Try to avoid breakfast or lunch meetings, and try to avoid too much cooking or food handling. But do remind yourself, that if you are really CRAVING it, you can have it tomorrow!
Should I exercise? Absolutely. Exercise is a crucial part of a healthy life. It is best to schedule your exercise on your non-fasting days, as you are more likely to stick with your fasting day if you don’t make yourself overly hungry. However, if you have to exercise on a fasting day, then make sure you do so before a meal.