Intermittent Fasting for Weight Loss

Intermittent fasting can be done with any of the diet plans offered at Absolute. It involves eating your calories within a certain amount of time and fasting the rest of the time. 

Benefits: 

Increases levels of HGH (human growth hormone up to 5X) which helps with fat loss and building muscle

Improves insulin sensitivity – lower insulin encourages fat usage

Cellular repair — cells digest and remove old, dysfunctional proteins

Gene expression — gene function related to longevity and protection against disease improves

Weight loss — reduction in calorie intake, increases release of norepinephrine (fat burning hormone)

3-8% weight loss in 3-24 weeks

4-7% reduction in waist circumference

Reduction in Inflammation

You may drink liquids during the fast: non caloric beverages: water, coffee, tea

You may still work out while fasting. If possible, work out while fasting for best results.

Increase protein intake and weight training in order to avoid muscle loss while doing any type of weight loss program

How it works: 

Eat for 8 hours during the day (Consolidate all calorie intake into 8 hrs) Ex. 9am – 5pm, 10am – 6pm, etc. 

Fast for 16 hours Ex. 5pm – 9am, 6pm – 10am, 10pm – 2pm (may have non caloric liquids: water, coffee, tea with a little stevia or monkfruit sweetener) 

Eat a healthy diet during the 8 hrs (detox diet, HCG diet, No Sugar Coating It diet)

Break your fast with either a carb and a protein or a fat and a protein but NOT a fat+carb

Sample Diet

Day 1

Breakfast – 2 eggs scrambled/boiled, 2 pieces of bacon

Lunch – Low carb tortilla wrap with turkey, provolone cheese, mayo, mustard, lettuce

Snack – handful of berries, almonds/pistachios/walnuts

Dinner – baked chicken, green beans, 1/2 sweet potato with butter

Snack – 1 cup Carb Smart breyers vanilla ice cream, strawberries

Day 2

Breakfast – Oikos triple zero greek yogurt, handful of blueberries

Lunch – Chili 

Snack – celery, carrots and hummus

Dinner – Chicken and veggies stir fry (no rice or noodles)

Snack – protein bar/small apple, peach, or plum

Day 3 

Breakfast – boiled egg, 1 piece of whole wheat toast with butter

Lunch – chicken fajitas, low carb tortilla wrap or no tortilla

Snack – beef jerky, piece of cheese

Dinner – Vegetable soup

Snack – protein bar/protein smoothie/shake