Top 10 Intermittent Fasting Tips
That Will Help You Stay on Track
Important: Please do not start intermittent fasting or any other dietary change without consulting your physician.
In case you’re not familiar, intermittent fasting is an eating plan that incorporates at least 12 hours of fasting each day. Some people choose to go a few days without food, while others are content to stick to 12 hours.
Intermittent fasting can be a very healthy and convenient way to eat.
There are many health benefits from intermittent fasting, including weight loss, lower blood pressure, lower cholesterol, better blood sugar control, reduced inflammation, and the list goes on.
It turns out that adults don’t need to eat three meals every day in order to be healthy! Read our previous blog about The Exciting Benefits of Intermittent Fasting.
Now, consider these tips:
- Begin by eliminating all food intake after dinner. An easy way to wade into the intermittent fasting waters is to call it quits after eating dinner. Assuming you eat dinner at 6:00, it’s only a few hours until bedtime. If you wake up at 6:00 in the morning, you’ve already fasted for 11-12 hours.
- Experiment with different eating/fasting schedules. 12 hours, 16 hours, eating during the week and fasting on the weekends, eating every day, eating one meal per day, and the list goes on. There are plenty of options out there. Start with whatever appeals to you and experiment. Because your metabolism tends to adapt to your dietary habits like a thermostat. You can activate your metabolism by changing your dietary habits by simply changing your fasting times or days.
- An eating window that is too short could make it challenging to consume enough food. Eating one meal a day is a viable option for many people, but it can be difficult to ingest all the calories and nutrients needed to be healthy and maintain your body weight. Consider giving yourself a least a few hours to eat each day.
- Stay busy. If you reduce the number of meals you eat each day, you’ll be surprised by the extra time you have available to you. You might also find that eating is psychologically soothing for you. One of the best ways to handle both issues is to stay busy. Use the extra time wisely!
- Drink water freely. Just because you’re not eating as frequently doesn’t mean you can’t drink water to your heart’s content. Water is the best beverage to consume on an intermittent fast.
- Quality still matters. You might be cutting down on your meal frequency and the number of calories you consume each day, but that doesn’t mean you can eat whatever you like. The quality of food you put into your body still matters. In fact, it could matter even more now in order to get your necessary nutrition.
- View the fasting period as a rest for your mind and body. Fasting is more challenging if you view it as a sacrifice. You’re actually doing something wonderful for your mind and body. It’s restful, rejuvenating and healthy.
- Exercise. You can still exercise, and you should. Your body requires exercise to stay strong, fit and healthy.
- Plan out your meals. One of the best tips for staying on track is planning out what you’re going to eat and when. Make plans for tomorrow right after you’ve had dinner tonight. You’ll be full and satisfied and more likely to make smart decisions.
- Expect some challenges. Have you ever noticed how the family dog knows when it’s dinner time? His body tells him that it’s time to eat. Your body does the same thing. It’s used to eating at a certain time. It will take some time for your body to get the message. Just keep trying.
Intermittent fasting is turning out to be an incredibly healthy way to eat. There are a variety of eating plans, but don’t let that intimidate you. Provided you’re going at least 12 hours without food each day, you’re getting a lot of benefit. Do a little more research and give intermittent fasting a try.
Remember when you are planning out your meals, plan to eat healthy on the off hours of fasting. We will give you a few anti-inflammatory recipes to keep you on the right track. Or check out The Official Anti-Inflammatory Diet Masterclass for helpful information and over 500 anti-inflammatory recipes that have been tested and approved by a professional anti-inflammatory chef.
Chicken Mulligatawny Soup
This soup is the British colonists take on Indian cuisine. It is packed with protein, veggies and spice. It is dairy- and gluten-free, making it a perfect addition to a keto, paleo or low-carb diet. We have adapted this recipe from Simply Schnucks.
- 1 Tbsp avocado or olive oil
- 4 Tbsp ghee or pasturized butter
- 1 onion, chopped
- 1 inch piece of ginger root, minced
- 1 celery stalk, chopped
- 2 small carrots, diced
- 1 tsp curry powder
- 1/2 tsp turmeric
- Salt and pepper to taste
- 1/8 tsp ground nutmeg
- 8 bone-in, skinless chicken thighs or breasts
- 3 cups chicken broth
- 2 cups raw cauliflower rice
- 2 cups coconut milk
- 1/4 bunch cilantro, chopped for garnish
- Melt ghee in a large soup pot over medium heat. Add the onions, ginger, celery and carrots. Saute until the onions are translucent and the other vegetables are tender.
- Add the herbs and spices, stirring for 30 seconds to release their fragrance.
- Add the chicken and broth to the pot. Bring to a boil, then reduce to a simmer. Cover and simmer for 1 hour or until the chicken is cooked through.
- Remove the chicken and set aside until cool enough to handle. Remove the bones and shred the chicken. Return the meat to the pot.
- Add the cauliflower rice to the pot. Cover and simmer an additional 20 minutes.
- Stir in the coconut milk and cilantro. Simmer until heated through.
- Ladle into bowls and garnish with cilantro if desired.
- If you leftover chicken and homemade bone broth, feel free to use that to make your prep and cooking times faster.
Turkey (Cheese)burgers with Bacon & Apple-Onion Relish
This is one of Rachel Ray’s favorite burgers so we adapted her favorite fall recipe to fit an anti-inflammatory lifestyle.
- 2 Tbsp olive oil
- 2 onions, chopped
- 1 bay leaf
- Salt and pepper to taste
- 2 Honeycrisp or Gala apples, peeled and chopped
- 1/4 cup pure maple syrup
- 2 Tbsp fresh thyme leaves, finely chopped
- 1/8 tsp ground nutmeg
- 1/2 cup grainy Dijon mustard
- 12 slices bacon
- 1 1/2 lbs ground turkey
- 2 Tbsp Worcestershire sauce (no added sugar)
- 1 tsp each black pepper, white pepper and granulated garlic
- 1 Tbsp olive oil
- 8 oz goat cheese or sharp white cheddar cheese, sliced or crumbled (optional)
- 4 large crispy napa cabbage or other sturdy lettuce leaves
- Sliced dill pickles
- Preheat oven to 400°F.
- In a medium skillet, heat the olive oil over medium heat. Add the onions and bay leaf; season with salt and pepper to taste. Cook, stirring occasionally until the onions soften, about 15 minutes. Reduce heat if the onions begin to brown. Add 1/2 cup water. Increase heat a bit. Cook, stirring often, until the onions are golden, about 15 minutes.
- Add the apples, maple syrup, thyme and nutmeg to the pan. Cook, stirring often, until the apples soften, 10-15 minutes. Stir in the mustard. Remove the relish from heat.
- Meanwhile, arrange the bacon on a slotted broiler pan or wire rack set inside a baking sheet lined with foil. Bake until very crisp, about 20 minutes.
- While the bacon cooks, heat a large cast iron skillet over medium-high heat.
- In a medium bowl, mix the turkey, Worchestershire and spices. Form into 4 patties (thinner in the centers for even cooking).
- Add the oil to the skillet, turning the pan to coat. Add the patties and cook, turning occasionally, until cooked through, about 7-8 minutes. Top with cheese (optional). Turn off heat. Tent the skillet with foil until the cheese melts, about 2 minutes.
- Arrange pickles on the cabbage leaves. Top with burger, bacon and apple-onion relish. Wrap the cabbage leaves around the burger and enjoy!
Are you looking for a simple side dish to go with your burgers? This simple side dish can be either roasted or cooked in your air fryer.
- 4 cups broccoli florets
- 4 Tbsp plain coconut or Greek yogurt
- 2 Tbsp almond flour
- 1/2 tsp salt
- 1/2 tsp chili powder
- 1/2 tsp turmeric powder
- 1/2 tsp ground cloves
- 1/2 tsp cumin
- 1/2 tsp cinnamon
- Set broccoli florets aside. Add remaining ingredients to a large mixing bowl and mix well. Add in the broccoli and toss to coat well. Refrigerate for 20 minutes.
- Preheat oven to 400°F or air fryer to 200°F.
- Line a baking sheet or the bottom of the air fryer basked with perforated parchment paper. Place broccoli onto parchment in an even layer. Bake or air fry for 15 minutes. Turn the broccoli half-way through for even cooking. If needed, continue to cook for 2-3 additional minutes until crispy.
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