what you need to know before trying intermittent fasting

Intermittent fasting is one of the most popular eating styles globally – and for good reason. It offers a sustainable, balanced approach to eating, with regular short-term fasts that can provide transformative benefits like weight loss, improved body composition, disease prevention, longevity, and overall well-being.

Intermittent fasting isn't just about following a new way of eating; it's about returning to how our ancestors ate for centuries to avoid modern health complications and diseases. Adopting intermittent fasting can align our eating patterns with our evolutionary history, promoting optimal health and wellness.

While intermittent fasting has gained significant popularity, many people still need clarification about its ins and outs, especially the different forms it can take. One of the most well-known methods is the 16:8 method, which involves fasting for 16 hours and consuming all meals and calories within the remaining eight hours of a 24-hour day. This might mean skipping breakfast, eating the first meal around midday, and finishing the last meal by 8 pm.

However, for those who cherish their breakfast, the first meal could be consumed around 10 am, with dinner finished by 6 pm.

During the fasting period, it's essential to stay hydrated. Water and low-calorie beverages like black coffee and tea are allowed as they don't interrupt the body's fasting state. Some people find that these beverages help them feel satiated during their fasting window, making the fasting experience more manageable.

At nuut, we understand that intermittent fasting can sometimes be challenging, and that's why we've created the nuut Intermittent Fasting Meal Plan, designed to make your intermittent fasting journey easy and enjoyable. Our meal plan delves deep into the science of fasting, offering delicious and nutrient-rich meals that deliver fast and long-lasting results.

The nuut Intermittent Fasting Plan follows the popular 16:8 method. It starts gently with one day of fasting followed by a regular eating day. The rest of the week is split into fasting and normal eating days, typically following a two-days-on, one-day-off pattern. Each week of our plan includes a variety of simple, delicious recipes carefully curated to maximise your fasting results.

To get started with intermittent fasting, begin by picking an eight-hour window for your fasting days and limit your food intake to this time. Some popular 16:8-time windows include 7 am to 3 pm, 9 am to 5 pm, 12 pm to 8 pm, and 2 pm to 10 pm.

When you choose the nuut Intermittent Fasting Meal Plan, you'll receive everything you need to follow this eating style like a pro. Our plan includes:

• 19 plant-based nuut chocolate protein powder sachets.

• A 14-day nutritionist-approved downloadable meal plan.

• 21 delicious nutritionist-approved recipes to keep your taste buds satisfied.

As part of the comprehensive nuut Intermittent Fasting Meal Plan, you will enjoy the added benefit of incorporating a daily dose of high-quality vegan protein powder from Perth into your routine. Our plan includes one plant-based protein powder sachet daily, ensuring you receive the essential nutrients needed to support your body during fasting. Whether you're in Perth or anywhere else, our vegan protein powder is easily accessible, making it convenient for individuals seeking vegan protein powder options in Perth. With our plant-based protein powder sourced from Perth, you can rest assured that you're nourishing your body with a top-quality, plant-based protein source that aligns with your dietary preferences and supports your intermittent fasting journey.

Now, let's dive deeper into the incredible benefits of intermittent fasting.

This eating style is associated with weight loss, longevity, better heart health, and increased cellular repair processes. Research shows that periods of fasting can be used as an overall health tool to improve irregular glucose levels, high blood pressure, disproportionate percentages of body fat, and reduce inflammation. Additionally, intermittent fasting is positively linked to reduced ectopic fat, the unhealthy fat surrounding organs commonly seen in individuals with type-2 diabetes.

One of the fundamental mechanisms behind intermittent fasting's benefits is the induction of ketosis. Ketosis is a natural metabolic state in which the body produces ketone bodies derived from fat as its primary energy source instead of carbohydrates. While glucose from carbohydrates is the preferred fuel source for most body cells, following a high-fat and low-carbohydrate keto diet or fasting can force your body to switch over to ketosis. To transition into this ketogenic metabolic state and call upon ketone bodies and free fatty acids as the primary fuel, a minimum fasting period of 12 hours is generally required.

The presence of ketones helps prevent many chronic diseases by reducing oxidative stress and inflammation, regulating appetite, normalising blood sugar and insulin response, and aiding in weight loss. Looking to try a keto diet? Read our blog to see if it's right for you.

Another fascinating process activated during fasting is autophagy, which contributes to many of the five-star benefits of intermittent fasting. Autophagy is your body's process of reusing old and damaged cell parts. During this cellular recycling system, the body disassembles a cell's junk parts, and repurposes the salvageable bits and pieces into new, usable cell parts. Without autophagy, the body experiences accelerated ageing and become more prone to neurodegenerative diseases as the level of autophagy decreases with age. Fasting can activate a pathway that inhibits motor activity, ultimately inducing a state of autophagy. However, it's important to note that longer fasting periods may be necessary to achieve the full benefits of fasting-induced autophagy. Limited research suggests that a fasting period of at least 24 hours is required to experience deeper autophagy, as evidenced by detecting autophagy in neutrophils (a type of white blood cell that helps heal damaged tissues) after 24 hours of fasting.

Unlike many calorie-restriction diets that leave you feeling sluggish, intermittent fasting can increase your energy levels—many individuals who practice intermittent fasting report a newfound sense of vitality and a reduction in afternoon slumps. By allowing your body to rest and recharge during the fasting period, you may experience a sustained boost in energy throughout the day.

Intermittent fasting has been found to have cognitive benefits, including promoting mental clarity and focus. This eating pattern triggers the production of brain-derived neurotrophic factor (BDNF), a protein that supports brain connectivity and the growth of new neurons. The hormonal changes during intermittent fasting have also been shown to support memory and overall brain function, helping you stay sharp and focused.

Intermittent fasting can contribute to the maintenance of normal blood sugar levels. During fasting, your body relies on stored glucose for energy since no new glucose is supplied through food. This process encourages the utilisation of stored glucose, which can help regulate blood sugar levels and promote better glycemic control.

Engaging in intermittent fasting can be a valuable tool for promoting heart health. Research suggests that this eating pattern is associated with healthy cholesterol and triglyceride levels, which are important indicators of cardiovascular well-being. By incorporating intermittent fasting into your lifestyle, you may support a healthier heart and reduce the risk of heart-related issues.

When embarking on any new diet plan or exercise routine, listening to your body is essential. Remember, we are all unique, and what works for one person may not work for another. Feel free to adjust if you struggle or feel excessively tired or hungry while following a 16:8 intermittent fasting schedule. You can shift your eating window to later or ensure you consume enough nourishing calories from quality ketogenic foods. Additionally, staying adequately hydrated by drinking water is crucial. If you're still facing challenges, consider expanding your eating window to 10 hours or practising intermittent fasting every other day to find a schedule that suits your body's needs and preferences. Also include nuut plant-based protein powders in Perth to help satisfy any cravings. The key is to find an approach that works best for you while still reaping the benefits of intermittent fasting.

Incorporating a high-protein diet into your intermittent fasting routine can be a game-changer when it comes to staying fuller for longer and making it easier to stick to this eating style. Protein is known for its satiating properties, as it takes longer to digest and helps regulate hunger hormones. By including ample protein in your meals during the eating window, you can experience increased feelings of fullness and satisfaction, reducing the likelihood of cravings and overeating. Whether you choose to incorporate plant-based protein sources like vegan protein powder or opt for other protein-rich foods, such as lean meats, legumes, or tofu, prioritising protein can support your intermittent fasting journey by promoting greater adherence and making it easier to maintain a calorie deficit, ultimately aiding in weight loss and overall well-being.

So, what are you waiting for? Jump on board and experience the incredible benefits of intermittent fasting the nuut way. Our nuut Intermittent Fasting Meal Plan, which includes our plant-based protein powders from Perth provides you with the tools, guidance, and delicious meals to make your intermittent fasting journey a success.