Fasting Diet Updated

INTERMITTENT FASTING
FOR WEIGHT-LOSS AND

WELLNESS
SCHEDULED EATING AS A HEALTHY, SUSTAINABLE
AND FREE SOLUTION
PREPARED BY
YEAR 10
MY LITTLE HOUSE SCHOOL
Disclaimer
• I am not a health professional or
nutrition expert.
• I am not offering medical advise.
ABOUT ME • You should consult your doctor (I did).
© 2015 FOODCANWAIT.COM
WHAT IS INTERMITTENTFASTING?
I fast for greater physical and mental efficiency.

~Plato
To lengthen thy life, lessen thy meals.

~Benjamin Franklin
The best of all medicines are rest and fasting.

~Benjamin Franklin
Fasting is the greatest remedy, the physician within.

~Paracelsus
© 2015 FoodCanWait.com
Intermittent fasting (IF) is a term used to
describe various eating patterns that cycle
between scheduled periods of eating and not
eating (fasting).
Intermittent fasting is one form of caloric

restriction (CR) - a dietary regimen that is
based on lower caloric intake than previous.
Intermittent Fasting = “Scheduled Eating”
With intermittent fasting, the focus is on when

and how often you eat (meal frequency), not
on what you eat.
WHAT IS INTERMITTENT FASTING?
What IntermittentFasting is Not
• Not a diet (in the traditional sense). No

calorie-counting and no forbidden foods)
• Not “starvation”
• Not a quick fix
• Not right for everyone - nothing is
• Not without side-effects
• Not a fad
WHAT IS INTERMITTENT FASTING?
There are three intermittent fasting protocols:
• Daily Fasting: Eating only within certain

hours of the day, everyday
• Alternate-Day Fasting (ADF): Fasting for
a few times per week, on non-consecutive
days, and eating “normally” on the other
days
• Random: Fasting every now and then (e.g.,
once per month, or once a year)
THE SCIENCE OF IF
Questions toExplore
What happens when we fast?
How can fasting help us

lose weight?
How does the food we eat

become body fat?
THE SCIENCE OF IF
There are three human body's sources

of fuel.
Answer: carbohydrates, fat and protein
HOW FOOD BECOMES BODYFAT
What Happens to the source of fuel food?
• It goes directly into the blood stream, and

several different organs take the sugar they
need as it passes by.
• Some is stored in the liver as glycogen.
• Whatever is left is converted to fat and stored
in fat cells.
*Source: “How Food Becomes Body Fat” by Maia Appleby for Bodybuilding.com
HOW FOOD BECOMES BODYFAT
Consuming more food than what the body needs

will cause it to store body fat.
TYPICAL EATING SCHEDULE VS.IF
Typical Schedule
Breakfast Lunch Dinner

400 cal. 600 cal. 1000 cal.
Total = 2,350
Dessert Snack
150 cal.
200 cal.
TYPICAL EATING SCHEDULE VS.IF
IF Schedule
Breakfast Lunch Dinner

5 cal. 0 cal. 1450 cal.
Previous = 2,350
New = 1,805
Deficit = 545
Dessert Snack
150 cal.
200 cal.
CALORIC DEFICIT
Theoretically, in order to lose one pound of fat

per week , you should create a 3,500 weekly
calorie deficit.
545 daily caloric deficit x 7 days = 3,815 weekly

deficit. 1 lb. per week weight loss = 52 lbs. lost
per year (theoretically).
*Other factors include: Insulin levels, body

composition, activity level, age, hormones,
chronic diseases, medication, quality of
diet, etc.
THE BEAUTY OF IF
Intermittent fasting enables us to create a caloric

deficit without “dieting” or calorie-counting.
However, even without restricting calories, IF is
beneficial for weight loss, according to some
studies.
EFFEC TS OF
INTERMITTENT
FAS TING
RESEARCH AND E V I D E N C E
There is also some evidence

that intermittent fasting can
help you live longer. Studies
in rodents show that it can
extend lifespan as effectively
as calorie restriction.
Some research also suggests
that it can help protect against
diseases, including heart
disease, type 2 diabetes,
cancer, Alzheimer's disease
and others.
HEALTH BENEFITS OFIF
• Inflammation: Studies have shown a

reduction in inflammation– a condition
linked to several chronic diseases including
asthma and rheumatoid arthritis.
• Insulin resistance:
IF may reduce insulin
resistance thus lowering
the risk of type 2 diabetes.
HEALTH BENEFITS OF IF
• Brain Health: IF increases BDNF. High BDNF is
tied to lower Alzheimer's risk.
• Cancer: Some studies suggest that IF may help

prevent cancer.
• Anti-aging: IF has been

shown to extend the
lifespan of rats by as much
as 83%.
HEALTH BENEFITS OFIF
• Heart Health: By reducing LDL (“lousy”)

cholesterol, triglycerides, inflammation, and
lowering insulin resistance, intermittent
fasting can reduce the risk factors for heart
disease.
SOME SIDEEFFECTS OF IF
When your body becomes
efficient at switching from
mostly burning glucose to
mostly burning stored fat as
fuel you have become “fat-
adapted.”
Some people experience
side-effects while becoming
fat-adapted including
dizziness, “brain fog,” and,
of course, hunger.
3 TYPES OF INTERMITTENT
FASTING
The 16/8 Method: Fast

for 16 hours each day,
for example by only
eating between noon and
8pm.
The 5:2 Diet: During 2
days of the week, eat
Eat-Stop-Eat: Once or onlyabout 500–600
twice a week, don't eat calories.
anything from dinner
one day, until dinner the
next day (a 24 hour
fast).
THE BEAUTY OF IF
Intermittent Fasting
sounds great, but…
There is NO WAY
I can go that long
without eating.
HOW TO GET STARTED?
Four Steps to Get Started
1. Consult your doctor before you start

any diet
2. Learn the science of IF
3. Choose the type of IF that’s right for you
4. Choose your eating window
5. Tweak your diet if needed

SOURCES AND FURTHER READING
For more detailed information on the science of

intermittent fasting you may want to visit…
BertHerringMD.com
AuthorityNutrition.com
Mercola.com
LET’S WATCH THIS SHORT VIDEO
HAVE A NICE DAY

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INTERMITTENT FASTING

FOR WEIGHT-LOSS AND

I fast for greater physical and mental efficiency.

To lengthen thy life, lessen thy meals.

The best of all medicines are rest and fasting.

Fasting is the greatest remedy, the physician within.

Intermittent fasting is one form of caloric

Intermittent Fasting = “Scheduled Eating”

With intermittent fasting, the focus is on when

What IntermittentFasting is Not

• Not a diet (in the traditional sense). No

There are three intermittent fasting protocols:

• Daily Fasting: Eating only within certain

What happens when we fast?

How can fasting help us

How does the food we eat

There are three human body's sources

Answer: carbohydrates, fat and protein

What Happens to the source of fuel food?

• It goes directly into the blood stream, and

Consuming more food than what the body needs

Breakfast Lunch Dinner

Breakfast Lunch Dinner

Theoretically, in order to lose one pound of fat

545 daily caloric deficit x 7 days = 3,815 weekly

*Other factors include: Insulin levels, body

Intermittent fasting enables us to create a caloric

There is also some evidence

• Inflammation: Studies have shown a

• Cancer: Some studies suggest that IF may help

• Anti-aging: IF has been

• Heart Health: By reducing LDL (“lousy”)

The 16/8 Method: Fast

1. Consult your doctor before you start

2. Learn the science of IF

3. Choose the type of IF that’s right for you

4. Choose your eating window

5. Tweak your diet if needed

For more detailed information on the science of

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