A Simple Guide to Intermittent Fasting
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– with suggested Meal Plans!

A growing body of research is showing that intermittent fasting (IF) is one of the best ways to improve health in the short and long term. It is not a diet as you might imagine, it is simply a pattern of eating and a way of scheduling your meals so you can get the most out of them. And although you will become leaner by adopting IF as a way of eating, the benefits go far beyond that. IF is linked to blood sugar balance, decreased inflammation, increased cognitive function and greater muscle mass. It also increases the absorption of nutrients from your last meal, and provides a necessary restorative period for your gut for optimum health.

How it works…

Every time you eat, you store some of that energy in the liver as glycogen. After 10 to 12 hours of not eating/fasting, your glycogen reserves are extremely low. The body being as efficient as it is, starts releasing fat cells into your blood stream headed straight to your liver, where they’re converted to energy for your body and brain. This means you are burning fat to survive – studies have shown that people who fast between 12 and 24 hours experience a 60% increase in energy from fat. What’s more, so many organs and energy are involved in the digestion process, that when your body is in a ‘feasted’ (eating) state, it isn’t able to maintain itself by repairing damaged cells, etc, because it is prioritising digestion. Furthermore, the body produces ketones (an important chemical) while burning fat which helps build and strengthen neurons.

Ways to Fast

The original method is to pick one or two days of the week to fast over a 24 hour period. As this may seem extreme to many and perhaps even prohibit those interested in trying this pattern of eating to receive the many benefits, we suggest this:

The 16/8 hour method – fasting for 16 hours, eating within a 8 hour period

or, The 18/6 hour method – fasting for 18 hours, eating within a 6 hour period

Please note that you will only feel the rewards if you eat healthy, balanced meals (2 to 3) between fasts!

Suggested Plant-Based Meal Plans

All gluten free!

#1

Breakfast

– Quick Breakfast Banana Pancakes (with cassava flour)

Click here for recipe

Snack

– Banana, Blueberry & Moringa Popsicle

Click here for recipe

Early Dinner

Moringa, Basil & Walnut Pesto with Organic Salad and Steamed Butternut

Click here for pesto recipe

#2

Breakfast

– Tropical Fruity Breakfast Bowl with Baobab Coconut Yoghurt

Click here for recipe

Snack

– Popped Amaranth Superfood Protein Balls

Click here for recipe

Early Dinner

– Summer Lettuce Wraps with Jugo Beans

Click here for recipe

#3

Breakfast

– Banana, Blueberry and Chocolate Breakfast Bowl (with Amaranth)

Click here for recipe

Snack

Boabab Mayonnaise / ‘Bayonnaise’ with Carrot and Cucumber Crudite

Click here for recipe

Early Dinner

– Spinach and Olive Sorghum Balls with Coconut Yoghurt

Click here for recipe

You can buy all the African organic superfoods featured in these meals at our online shop!

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