If you are interested in starting intermittent fasting, the first thing you need to do is decide on a protocol. This type of fasting doesn’t just have one method; there are multiple choices. Your preferences, schedule, and other details will go into choosing the one that is right for you. Here are four of the more popular choices.
The 16/8 Protocol
The first intermittent fasting protocol you might want to consider is called the 16/8, or LeanGains. This is one of the easier methods of fasting and eating, due to its simplicity and I don’t feel deprived as I still eat on a daily basis. Naturally, at least half of your fasting period will be while you are sleeping, so that makes it a lot easier. Basically, you want to fast for 16 hours and eat during the 8-hour window. Be sure to schedule it for the time of day when you tend to get hungriest or when eating is most convenient for you. This might include eating earlier and going longer at night without eating, or fast most of the morning and begin eating at 11am. Do what works for you, making sure you fast for 16 hours in a row.
The Eat-Stop-Eat IF Protocol
Also called the 24-hour fast, the Eat-Stop-Eat protocol requires you to go for a full 24 hour fasting period. You can do this once or twice per week. If you are just starting out, you might want to stick to doing it once a week. All you have to do is follow your normal diet the other 6 days of the week, then have one fasting day where you don’t eat or drink anything with calories. Just like all other protocols for intermittent fasting, that 24 hours should only include water, black coffee, and tea. This can start when you wake up, and end the following day, or you can choose a time in the middle of the day. This is often when people prefer to do it, otherwise, you’re going over 24 hours.
The Alternate Day Protocol
This protocol involves fasting every other day. There are many different versions of this, so feel free to experiment with it until you figure out what works best for you. For example, you may do 16:8 fasting protocols every other day, or do a full 24 hours fasting every other day. Some people include only water, coffee, or tea on their fasting days, while others allow about 500 calories during fasting. Just remember to pick something that is sustainable for you and will work with your schedule.
The 5:2 Protocol
The 5:2 protocol is one where you follow your regular eating lifestyle for 5 days out of the week, then fast the other 2 days. This is very similar to the alternate-day fasting protocol since the 2 fasting days are separating by at least one eating day in between them. However, you do want to eat about 500-600 calories even on fasting days, which is one of the biggest differences.
[RECIPE] Cloud Eggs with Asiago Cheese & Chives
Serves 4
Ingredients:
- 4 large eggs, pasture-raised, if possible
- 3oz. organic Asiago cheese, finely grated, divided
- 3T. fresh chives, finely chopped, divided
- Sea salt and black pepper, to taste
Directions:
- Position oven rack to the center position. Preheat oven to 450°F and line a large, rimmed baking sheet with parchment paper, and set aside.
- Crack and separate eggs, placing the whites in a large mixing bowl and reserving the yolks in another bowl.
*Season egg whites with salt and pepper, to taste. - Using a hand mixer or immersion blender beat the egg whites until stiff peaks form. Scrape the sides of the bowl with a spatula while blending to incorporate all of the egg white.
- Gently fold in 2/3 of the Asiago cheese and chives into the bowl, being careful not to deflate the egg whites in the process. Spoon the whipped egg white mixture onto the prepared baking sheet into four piles, leaving plenty of room between each mound. With the back of a spoon, create an indent in the center of each mound and place the baking sheet on the center rack in a preheated oven, and bake for 3 minutes.
- After 3 minutes, remove from oven and transfer reserved yolks into the indent of each mount. Sprinkle each mound with half of the remaining cheese and fresh chives and return to oven and bake another 3 minutes or until yolks are set and egg whites are golden brown.
- Remove egg clouds from the oven and sprinkle with remaining cheese and chives and serve immediately. Enjoy!
*For best results, reserve the egg yolks in small, individual dishes rather than in one larger bowl.
To Your Health,
Patti
