I am sure that you have heard of intermittent fasting. It’s everywhere.
And for good reason.
But there is more…
While intermittent fasting can be beneficial it often takes even more than just that to get your nutrition intake on track.
Think about it. We have an entire life of eating habits that are ingrained into us.
We associate emotions, feelings, and even our moods based off of what we eat.
That is part of the reason food holds such a power over us at times. But like with anything, having the right resources and plans in place can go a long way to aid us in our journey.
So just what is Food Phasing and how can it benefit us? Let’s break it down.
There are four stages of Food Phasing, and the first you may be familiar with.
- Fasting. This is where the intermittent fasting comes in. The way this works, is that for 16 hours a day you will be in a fasting state. This includes the hours you sleep. Now, what 16 hours you fast doesn’t matter as long as the 16 hours is altogether. For instance, you can’t fast for 8 hours, eat and then fast for another 8 hours. It has to be a consecutive 16 hours. A common method many people use is they stop eating around eight o’ clock at night, and don’t start eating until noon the next day.
This allows their body to hit that full 16 hours. This makes your eating window from noon until 8 pm. The reason intermittent fasting can be so effective is when your body goes into a fasting state it causes your body to burn more calories and fat stores. In addition, by limiting your eating window you are eliminating more chances to over-eat.
So what do you eat during those eight hours? That’s where the rest of our phase eating comes in.
- Fete. Fete means celebration and Fete meals are intended to be enjoyed thoroughly whether you are eating alone, with family, or a group of friends. You should allow yourself to of these meals per day so this might be lunch and dinner. These two meals should make up 60% - 80% of your total caloric intake for the day. So for example, let’s say you are supposed to eat 2,000 calories a day. These two meals should comprise 1200-1600 calories. So what about those other 20%-40% of calories? Well, let’s move on.
- Fueling. Fueling is your in-between snacks that keep you fueled in between your meals. They make of 20%-40% of your daily caloric intake and should be low in calories and packed with protein to help fill you up. This can look like a smoothie, or a Greek yogurt cup.
- Fixes. Fixes are the last of the 4 phases. Fixes are the part of the phase that allows some stretch room. These are quick very low-calorie foods that will tide you over if you feel like you absolutely have to have something. Like carrots, snap peas, or pickles. They provide that eating sensation without giving you any calories. While you shouldn’t plan on having to have these they are an option in an emergency.
If you struggle with portion control or eating too much, this is a great way to really develop some positive eating habits. Give it a go, and share your progress with us!
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