How to Start Intermittent Fasting | Intermittent Fasting for Beginners

In today’s Dry Eye Show we are going over
intermittent fasting for beginners I’m Dr. Travis Zigler and I’m Dr. Jenna Zigler in the next five minutes we are going to show you how to start intermittent
fasting. There is a link in the description that you can click to go
over everything we are going to go over You can also see my intermittent fasting
schedule and our guide to intermittent fasting in different ways. Also don’t forget to share this video with somebody who might enjoy it or who
might like it. Subscribe to our channel and like this video if you
find some value from it. With that being said I want to propose a question
let us know in the comments if you have ever intermittent fasted and how it went
for you if you haven’t just put no in the comments below. What is
intermittent fasting? Intermittent fasting is a dietary
lifestyle that has really been around for centuries and it is actually a vital part
of many religions around the world By definition intermittent fasting is just
eating during a certain allotment of time and then fasting for a
certain for a prolonged period of time and it can be performed many different ways which we will get into a couple of
those a little bit later. It is generally fine to have unsweetened
coffee or tea during these fasts but no food should be consumed while you are
fasting Some of the benefits of fasting just
overall is that it can lower the levels of free radicals in your body which can
help fight inflammation. It also helps your body deal with stress. Whether it is just stress throughout your your home life or it is a stress from a
chronic disease that you are fighting such as dry eye. Intermittent fasting can
really help your body deal with that stress. Next we are going to go over a few
of the benefits of intermittent fasting She already touched on a couple of the
benefits but decreasing inflammation is kind of what our bread and butter is
with intermittent fasting that is why we want to do it because with dry eye with
any disease really with chronic disease it is mostly inflammatory cause so
intermittent fasting can help decrease inflammation. It can also help with
weight loss. It can help with blood sugar management but if you are a diabetic
make sure you manage this with a physician if you are watching your blood
sugar. It can protect your brain studies have shown and that it also
improves your heart health. Did not click share and share this with somebody
that you think might benefit from learning a little bit more about
intermittent fasting also like this video and comment the answer to the
question have you ever tried intermittent fasting. Let us know in the
comments below and if you have how did it make you feel. Let us go over intermittent fasting guide There are a couple different ways like I
mentioned that you can intermittently fast. The first one and probably the most popular is a 16-8 fast which is basically fasting for 16
hours and then eating your full day’s allotment of calories within an 8 hour window. This might look like in general not eating anything after dinner. You have your dinner and then you stop eating and then you won’t eat
anything else until lunch the next day. The next one is
eat stop eat and what this is basically picking one day of the week
when you do at least a 24 hour fast The easiest way to do this would be
to fast from dinner one night until dinner the next night that would get you 24 hours and then the last one that we will talk about today is 5:2
fasting which is basically eating normally but healthfully five days of
the week. The other two days of the week what you will do is either completely fast or you will eat just a very low amount of calories
like 500 calories or something like that In my opinion I think that would be more difficult than just fasting because once you get started
you want to eat more. Those are just a couple of the different ways that
you can intermittently fast Travis is going to go over his intermittent fasting schedule I attended an intermittent fast about 2 to 7 days a week depending on how I’m feeling that week and if we are doing harder training like returning for a half marathon. We tend not to intermittent fast quite as much or quite as many days. We may only do it 2
days a week but how I begin to intermittent fasting is at 5:30 in the
morning I wake up. I usually drink anywhere from 26 to 50 ounces of water
during that first hour and I also workout during that first hour the next hour from 6:30 to 7:30 I make myself a cup of organic green tea or
organic black coffee. I will drink that while I work until my son gets up
at 7:30. 7:30 to 9:00 we feed him. Hang out with him and then from 9:00 to
11:45 I tend to work at that time During this whole time I’m only drinking
water or organic green tea or organic black coffee. Nothing else has really consumed during that time. At lunch time usually around 12:00 that is when I
break my fast and I usually have a green smoothie. We did include a green smoothie in the description below so you can click over to get that on our blog and
then usually from 1:00 to 5:00 I usually snack on things like veggies and
hummus. I snack on low sugar fruits like berries and then organic
rolled nuts during that time in between lunch and dinner. We will usually have a normal dinner vegetable based and after dinner I usually fast
starting at 5:30. I usually fast from 5:30 to 12:30. Now every day no matter
what I always fast from 5:30 to 7:30 I sometimes do extended fasts on top
of that so 5:30 p.m. to 7:30 a.m. I always fast but my extended fast is 5:30
p.m. to 12:30 p.m. It is almost a 19 hour fast and just water during that
time and you will notice an improvement in how you feel and just your clarity because you are not burning sugars at that point. You are burning fat
which helps with weight loss with all the benefits we talked about as far as inflammation. Let us jump into some other intermittent
fasting tips. A few tips for you when you are first starting intermittent fasting I would start with a 12-hour fast. This is what I do almost every single night of the week I do at least 12 hours from dinner to breakfast the next day and I know if you are a nighttime snacker that can be really difficult to do because you love reaching to bowl of cereal and ice cream before you go to bed. Yes that used to be me. For sure I had something every
single night whether it was popcorn or like back in college I ate apples with
yogurt things like that It can be tough but the next tip is to
brush your teeth right after dinner this is going to help you from keeping your hands out of the snack cabinet once you brush your teeth you are
not going to really want anything after that and if you do think about it then
you are also going to say well I already brush my teeth The next one is to make sure that you avoid areas in your house or workplace that are full of
snacks while you are fasting. If that is your kitchen or the break room even your drawer at your desk at work. Keep those afternoon snacks and your lunch or your dinner. Keep it in your car if you can while you are at work
so that you are not reaching for it while you are fasting and also make sure to consult your physician before you try intermittent fasting
because it is absolutely not for everyone especially women need to contact their
doctor and just make sure it’s something that is safe for them because fasting can
mess with women’s hormones and especially if you have hormone issues to begin with then absolutely you want to talk to your doctor. Women
who are pregnant or nursing really should not be fasting just because
fasting really depletes your nutrient stores. Other than that click the
share button so you can share this video If you find it helpful help a friend that might need this information share it with them. Also let us know if
you have tried intermittent fasting What your experience was with it? How you did it? We want to hear all about it. Put that in the comments below. Thanks so much for watching We’ll see you guys on the next episode

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