{"id":9391,"date":"2018-09-19T19:21:43","date_gmt":"2018-09-19T19:21:43","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=9391"},"modified":"2018-09-19T19:21:43","modified_gmt":"2018-09-19T19:21:43","slug":"fasting-diet-plan","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/en\/diet-plans\/fasting-diet-plan\/","title":{"rendered":"Fasting Diet Plan"},"content":{"rendered":"

Can’t believe I’m writing a page about a fasting diet plan, but 2,000 people per month search specifically for a “fasting diet plan” so here goes:<\/p>\n

There are actually a few things to consider.<\/p>\n

 <\/p>\n

\n

What to Eat When Starting a Fast<\/h2>\n
\n

 <\/p>\n

What to eat just before you start your fast can be important.<\/p>\n

You don’t want to have a huge meal before you fast, because your stomach will distend and you’ll feel hungry, for longer during your fast.<\/p>\n

Have a meal with some proteins & fats to combat any hunger in the first few hours, keep carbs to a minimum to prevent any insulin spikes which will cause fluctuations in blood sugar, which again could make you hungry.<\/p>\n

Thomas DeLauer<\/a> suggests eating some fish or algae for the omega 3 (specifically DHA (omega 3 consists of EPA and DHA)), which can enhance the health benefits of fasting.<\/p>\n

 <\/p>\n

 <\/p>\n

\n

What to Consume During a Fast<\/h2>\n
\n

 <\/p>\n

Lots of water and some electrolytes.<\/p>\n

Aim for 3 to 5 litres of water with a pinch of pink salt per 300ml or so.<\/p>\n

If you don’t have issues with high blood pressure, you may wish to increase the salt intake even more.<\/p>\n

It might<\/em> be beneficial to supplement magnesium & potassium but they’re not essential unless you’re fasting for more than 36 hours or so.<\/p>\n

<\/h2>\n
\n

How to End a Fast<\/h2>\n
\n

 <\/p>\n

Depending on your goals – it’s often a good idea to end a fast with some bone broth and\/or some L-glutamine.<\/p>\n

This is because they help to literally line your stomach and the mucousal lining of your GI tract.<\/p>\n

If you’re like me and suffer from allergies and IBS, this is pretty key. A damaged GI\/stomach lining can cause allergies and a horrible amount of inflammation. If this sounds like you then consider a 48 hour bone broth diet.<\/p>\n

 <\/p>\n

 <\/p>\n

”\u00a0<\/strong>Only recently have humans and domesticated animals had constant access to food. During their evolution, many animals and humans ate only intermittently. In rodents, both fasting for 24 hours every other day or twice weekly\u00a0extends lifespan up to 30%<\/a>, independent of both total food intake and weight loss. [Intermittent fasting] can also protect against obesity, cardiovascular disease, hypertension, diabetes, neurodegeneration, and the clinical progression of several neurodegenerative diseases.\u201d\u200a\u2014\u200a<\/span>Fontana & Partridge, 2015<\/a>,\u00a0edited.<\/span><\/p><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Can’t believe I’m writing a page about a fasting diet plan, but 2,000 people per month search specifically for a “fasting diet plan” so here goes: There are actually a few things to consider.   What to Eat When Starting a Fast   What to eat just before you start your fast can be important. […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":4526,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-9391","page","type-page","status-publish","hentry"],"yoast_head":"\nFasting Diet Plan - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/diet-plans\/fasting-diet-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fasting Diet Plan - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Can’t believe I’m writing a page about a fasting diet plan, but 2,000 people per month search specifically for a “fasting diet plan” so here goes: There are actually a few things to consider.   What to Eat When Starting a Fast   What to eat just before you start your fast can be important. 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