Time Restricted Eating/Intermittent Diet Slow Start!

 

Time restricted feeding has been shown to help people lose weight and have better energy. I recommend this to move forward toward achieving the goals around having healthier habits. If you have blood sugar handling problems or food allergies or mechanical joint problems, please check in to make sure this program is for you.

 

Start reading the Power of Habit book.

Week 1. Think about new habits. Once you've gotten a couple of chapters in, start on the plan we have for you.

·        Start the time restricted feeding this week at 16:8. That's16 hours of no food: 8 hours of eating healthy foods.

·        The Whole 30 Diet has a helpful list of lower sugar content foods https://whole30.com/downloads/book-shopping-list.pdf. We are not recommending The Whole 30 Diet, just the list to give you a few ideas. As a note, when it comes to Kombucha, stick with the no sugar versions, like Lion Heart. 

·        Have 3 to 5 cups of vegetables a day. Measure this out so you get the visual of what amount of your plate is covered. 

·        Snack foods that can be around and available when you need them are bags of raw almonds or mixed nuts that are already pre-measured (or create your own small bags). Pears, green apples, strawberries, oranges, watermelon and blueberries are good examples of low glycemic fruits. When you are craving sugar, grab some low-sugar fruit instead as a new habit. 

·        Use the low glycemic index fruits and vegetables handout for your choices. Use complex carbohydrates (beets, yams, sweet potatoes, squash, rutabaga) in your meals. If you are short on time, frozen vegetables can be used, but canned foods will have too much sodium. The lower glycemic foods won't trigger the carbohydrate cravings down the road, reducing your overall sugar intake.

·        Budgetbytes.com has some good recipes.

·        Coffee with coconut cream instead of sugar and cream.

 

Week 2 No sugary processed foods added to the diet.

·        This week do time restricted eating 16:8 three days a week and add 14:10 the other 4 days, so each day of the week has some time restricted feeding. Be sure to eat until you are full so you have enough food in you to carry you to the next meal without snacking.

·        Follow the plan in week 1 of fruits, vegetables, and complex carbohydrates (beets, yams, sweet potatoes, squash, rutabaga). Paleo diet recipes can give you ideas for sugar-free, low carb meals.

·        Look for the positive changes as your sugar intake lessens such as clearer skin health, fewer aches and pains, better focus, and mood. Harvard Health has a good article that explains the benefits of reducing sugar intake:  https://www.health.harvard.edu/staying-healthy/cutting-back-on-added-sugar.

·        Run/Walk: week 2 - 60 sec run twice a week/5 min walk, the other days continue the 30 second alternating run/walk.

 

Week 3 Time restricted feeding

 

·        Continuing the one month plan with time restricted feeding of 16:8 to continue training the body to shift out of the carb fuel into fat for fuel.

·        Harvard Health has a blog that explains the benefits of time restricted eating/intermittent fasting .

·        Have 3 to 5 cups of vegetables a day. Measure this out so you get the visual of what amount of your plate is covering your plate. 

·        Snack foods that can be around and available when you need them are bags of  raw almonds or mixed nuts that are already pre-measured (or create your own small bags). Pears, green apples, strawberries, oranges, watermelon and blueberries are good examples of low glycemic fruits. When you are craving sugar, grab some fruit instead as a new habit. 

·        Use the low glycemic index fruits and vegetables handout for your choices. The lower glycemic foods won't trigger the carbohydrate cravings down the road.

·        Run/Walk: week 3 - 90 sec run twice a week/5 min walk, the other days continue the 60 second/5 min alternating run/walk.

 

 

Recap on the exercise plan: Start slowly on increasing walk/run combo. A 5 min walk warm-up each day you go out. The first week 30 sec of running: 5 minutes walk for a total of 30 minutes, 5 days a week.  Week 2: 60 sec run twice a week/5 min walk and the other days stay at 30 sec/5 min. Week 3: 60 seconds run : 5 minute walk, with two days doing 90 sec. : 5 minute. Find an accountability partner for the exercise. 60 sec run twice a week/5 min walk. 60:5 with two days doing 90 sec.

 

 

Resources online:

The Power of Habit by Charles Duhigg.

Zero Ap as a coach for the time restricted eating with educational resources.

Whole 360 diet food list.

 

www.drdoreo.com Need help getting started or customizing a plan? Dr Doreo is a certified medical HealthCoach since 1992.