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FAQs for Intermittent Fasting

Want to try intermittent fasting but not sure where to start? HBN experts Trevor Kouritzin and Danelle Diaferia have the answers along with some must-try recipes that are perfect for breaking your fast.

What is intermittent fasting?

If you read our last post on intermittent fasting, you know this trend is not a diet but rather a style of eating. You already fast every day while you sleep. Intermittent fasting simply extends it. For example, if you eat your last meal at 6 p.m., skip breakfast and then eat your first meal at noon, you fasted for 18 hours and restricted eating to a six-hour window. The 18/6 method is a popular form of intermittent fasting but if you are new to fasting you might want to start with a shorter window of 12 or 13 hours.

What are the side effects of fasting?

Typically, hunger and irritability are the main side effects people experience while intermittent fasting. These side effects are usually only temporary as it takes time for your body to adapt to the new meal schedule. Staying hydrated will help, so make sure you are drinking lots of water, herbal teas and even black coffee. It is important to note that fasting is not for everyone, it’s recommended that you speak to your healthcare practitioner to find out if it’s right for you.

Can I take supplements while fasting?

Yes. However, some supplements may work better when taken with meals, especially fat-soluble nutrients like Vitamins A, D, E and K – as well as any essential fatty acid supplement

Can I work out while fasting?

Yes. However, it is recommended to consume essential amino acids (EAAs) during a workout while fasting to prevent muscle loss.

Will fasting cause muscle loss?

All weight loss methods can cause muscle loss which is why it’s important to lift weights and make sure you are getting enough protein in your diet. Generally speaking, muscle loss during fasting isn’t a concern unless you are fasting for periods greater than 24 hours.

Will fasting slow down my metabolism?

No. Studies show that short-term fasts actually boost metabolism. However, long-duration fasts of three or more days can suppress metabolism.

How do I know if fasting is right for me?

Speak to your healthcare practitioner first and then start small, building slowly on the duration of time or number of days a week you are fasting for.

What should I eat when I’m not fasting?

When you are eating, it’s important to make healthy decisions so you can nourish the body. Choosing organic, unprocessed, whole foods that are free of artificial additives and pesticide residues will support your body’s metabolic and detoxification functions and amplify the benefits of an intermittent fasting program.


Below you will find two delicious and nutritious recipes that are ideal for those that are breaking their fast.

Keto Chocolate Mousse

keto chocolate mousse

Ingredients

  • 8 ripe avocados, pits and skins removed
  • 2 scoops of Innotech vegan chocolate protein powder
  • ¼ cup of raw organic cocoa powder
  • ½ cup of monk fruit
  • 1 tbsp of organic vanilla extract
  • ¼ cup of unsweetened almond milk
  • 1 cup of unsweetened chocolate chips

Directions:

  1. In a food processor, combine the avocado pulp, protein powder, cocoa powder, vanilla extract and monk fruit.
  2. Process until smooth, stopping every so often to scrape down the sides.
  3. In a small pot, over medium-high heat, combine almond milk and chocolate chips. Stir until melted and mixture is smooth.
  4. Add the chocolate and almond milk mixture into the food processor.
  5. Blend until smooth.
  6. Store in an airtight container in the fridge.

Vegan No-Bake Protein Bars

Ingredients

  • 1.5 cups organic chopped dates
  • 2 cups boiling water
  • 1 cup organic almond butter
  • ¼ cup of coconut oil
  • 2 scoops Innotech fermented greens chocolate protein powder
  • 2 Tbsp raw cocoa powder
  • ½ cup + 2 Tbsp shredded unsweetened coconut
  • ¼ cup + 1 Tbsp organic cacao nibs
  • 1 Tbsp organic vanilla extract

Directions

  1. Soak dates in 2 cups of boiling water for 4 hours.  Drain and reserve date water for later use.
  2. Place dates in a blender with 1/3 cup of reserved water. Puree until smooth.
  3. Scrape the puree into a large bowl. Mix in almond butter, vanilla extract, and coconut oil.
  4. In a separate bowl combine protein powder and cocoa powder, stir well.
  5. Whisk one half of the protein powder/cocoa mix into the wet ingredients.
  6. Add in the second half of the protein powder/cocoa mix. If the batter has become too thick, you can add 1 Tbsp of the reserved liquid at a time until it is easier to work with.
  7. At this point, the batter should resemble clay. Mix in ½ cup shredded coconut and ¼ cup of organic cacao nibs.
  8. Press into a tin foil-lined 9”x9” pan, and top with remaining coconut and cacao nibs.
  9. Refrigerate overnight.
  10. Once the batter has set, cut into bars and store in an air-tight container in the fridge.

Author:

Trevor Kouritzin is a chemical engineer who conducts cutting edge research on dietary supplements at prestigious universities throughout Canada. Trevor is currently working towards earning a doctorate in the field of exercise and nutritional sciences. As a former natural professional bodybuilder and international model, Trevor has both the book smarts and real-world knowledge to help you optimize your epigenetics, maximize performance and transform your life.

Recipes Developed By:

Danelle Diaferia completed culinary school at Liaison College in Toronto, Canada. Danelle has over 10 years of experience in opening and managing restaurants.

 


In this article : #diet #nutrition #weight loss

Trevor Kouritzin is a chemical engineer who conducts cutting edge research on dietary supplements at prestigious universities throughout Canada. Trevor is currently working towards earning a doctorate in the field of exercise and nutritional sciences. As a former natural professional bodybuilder and international model, Trevor has both the book smarts and real-world knowledge to help you optimize your epigenetics, maximize performance and transform your life.