Intermittent fasting has many different protocols, each of which has a different eating pattern. The eating pattern describes how long you can eat and how long you fast. One of the popular protocols is called the eat-stop-eat protocol. Instead of doing fasting daily like with the 16:8 protocol, you will instead fast for 24 hours 1-2 days a week, and eat mostly what you want the rest of the week. Here is more information about following this intermittent fasting protocol.
Basics of This Protocol
Here is how the Eat-Stop-Eat protocol works: you eat how you normally would for the majority of the week, fasting for 24 hours at a time, 1 or 2 days a week. Some people will fast just one full day a week, while others will fast twice a week, with a few days in between. You can also transition into it slowly, starting with one day, then increasing it to two when you feel comfortable with that.
When to Start the Fast
The great thing about intermittent fasting is that it is very flexible, including with this protocol. You just have to go 24 hours in between eating days, but they can start at any time. You can start them at midnight or 2 in the afternoon – it doesn’t matter. Work with your own schedule, preferably starting it around the middle of the day. This helps to break up the days of fasting, where a good portion of it exists when you are sleeping. Note what time your last meal is, and just make sure you wait 24 hours until your next one.
Breaking the Fast
Another important thing to be aware of with intermittent fasting, especially protocols where you are fasting a full 24 hours, is how you break the fast. Don’t just pig out and binge-eat when it’s time to eat again. You are going to feel ill after going so long without food. You need to ease back into it slowly by having a normal-sized meal of something you’re used to eating when breaking the fast. This first meal might be a little smaller than other meals during the eating phase, and that’s how it should be.
Start With Just One Day
Don’t try to do 2 days during the first week of the eat-stop-eat way of intermittent fasting. For the first few weeks, start with just one day out of the week where you fast for 24 hours. After several weeks of this, you will then be ready to move on to two days out of the week.
[RECIPE] Chicken Fajita Wraps with Creamy Cilantro-Lime Sauce
Serves 4-6
Ingredients:
Homemade Fajita Seasoning:
- 3 T. chili powder
- 1½ T. smoked paprika
- 2 t. onion powder
- 2 t. garlic powder
- 2 t. ground cumin
- ½ t. cayenne pepper
- 1 t. dried oregano
- 2 t. sea salt
Cilantro-Lime Sauce:
- 1 c. plain, full-fat Greek yogurt
- 1 T. homemade fajita seasoning
- 1 clove garlic, peeled and finely minced
- 2 T. fresh cilantro, finely chopped
- 2 T. fresh lime juice
- Salt and pepper, to taste
Fajitas:
- 2 T. organic avocado or coconut oil
- 1 red bell pepper, sliced thin
- 1 green bell pepper, sliced thin
- 1 yellow bell pepper, sliced thin
- 1 orange pepper, sliced thin
- ½ small red onion, sliced thin
- 1 T. balsamic vinegar
- Salt and pepper, to taste
- 3 c. organic rotisserie chicken, shredded
- 2-3 T. homemade fajita seasoning
- ¼ c. chicken stock, preferably organic
- ¼ c. fresh cilantro, roughly chopped
- 3 green onions, green parts only, sliced
- 2 T. fresh lime juice
- 1 head Romaine lettuce, washed and separated into individual leaves
Directions:
- Prepare the fajita seasoning by combining all ingredients in a small bowl and stirring until thoroughly blended. Store any excess in an airtight container for later use.
- Prepare the cilantro-lime sauce by thoroughly combining all ingredients in a medium glass or another non-reactive bowl. Cover and place in the refrigerator until ready to use.
- Heat the olive oil in a large skillet over medium-high heat. Add the bell peppers, onion, and balsamic vinegar to the skillet and season with salt and pepper, to taste. Cook for 10-12 minutes or until the onions and peppers are crisp-tender.
- Add the shredded rotisserie chicken, fajita seasoning, and chicken stock to the skillet and stir to combine. Cook, until heated through and excess liquid is gone, approximately 3-4 minutes. Season with additional salt or fajita seasoning, if desired.
- Remove skillet from heat and stir in the cilantro, green onions, and fresh lime juice. To serve, spoon mixture onto individual Romaine lettuce leaves and top with a drizzle of cilantro-lime sauce. Enjoy!
To Your Health,
Patti
