Unlocking the Benefits of Fasting: A Sensible Approach to Wellness [Plus 7 day meal plan]

Chantal van der Merwe
Jul 16, 2024
5 min read

Fasting has gained a lot of attention in recent years as a powerful tool for weight loss, metabolic health, and overall wellness. The before and after pictures, or social proof, is quite compelling.

If you're new to fasting, starting slow and gradually extending your fasting periods can make the transition smoother and more sustainable. Here, we'll explore the benefits of fasting, provide practical tips, and share insights from what I have learned from experts like Dr. Jason Fung.

The Basics of Intermittent Fasting

Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting. One of the most popular methods is the 16:8 protocol, which involves fasting for 16 hours and eating within an 8-hour window. This method is particularly effective when combined with a ketogenic diet, where your body uses fat as its primary fuel source instead of carbohydrates.

Why Fast?

Fasting offers numerous benefits beyond just weight loss. It can improve insulin sensitivity, reduce fasting blood glucose levels, and prevent insulin resistance, making it a powerful tool for managing type 2 diabetes. Additionally, fasting can lower inflammation, enhance cognitive function, and even reduce the risk of neurodegenerative diseases like Alzheimer's by breaking down plaque formations in the brain (The Fasting Method)

Practical Tips for Fasting Success

Start Slow: Begin with the 16:8 protocol a few times a week. As you become more comfortable, increase the frequency and duration of your fasts. For example, once you've mastered the 16:8 protocol, you can try extending your fasting period to 24 hours.
Stay Busy: Schedule your fasts on busy days to keep yourself distracted. Fasting is as much a mental challenge as it is a physical one. Keeping your mind occupied can make fasting periods feel shorter and more manageable.
Use Apps: Track your fasting periods with apps like Zero. These apps provide reminders, progress updates, and can help you stay motivated when you're feeling hungry.
Gradual Transition: When you start attempting longer fasts, such as 36 or 42 hours, it's okay to use aids like bone broth to help ease hunger pangs. Remember, there's no need to force yourself into perfect fasting from the start; you can gradually increase the duration as your body adapts (The Fasting Method).

Common Concerns

Feeling Tired While Fasting: Maintaining proper electrolyte balance is crucial. Ensure you're consuming enough magnesium and potassium-rich foods, such as green leafy vegetables, during your eating windows. If you feel sluggish, drinking water with half a teaspoon of Pink Himalayan salt can help restore balance.

Muscle Loss: A common misconception is that fasting leads to muscle loss. However, when you're in ketosis and consuming adequate fats, your body uses stored fat for energy instead of muscle tissue. Always aim to meet your protein macro, even during fasting periods. It's okay if you don't reach your protein goal in one meal during longer fasts, as long as you don't consistently under-eat protein over several days (The Fasting Method).

Conclusion

Fasting is a powerful tool for improving health and wellness, but it requires a sensible and gradual approach. By starting slow, staying busy, and using helpful tools and tips, you can successfully integrate fasting into your lifestyle. The benefits are numerous, from improved metabolic health to enhanced cognitive function, making it a valuable practice for anyone looking to optimise their well-being.

Download

To learn more download the fasting guide.

Free 7-Day Keto Meal Plan (16:8 Fasting Protocol)

You'll be eating two meals a day. You can call it breakfast, brunch or meal one and dinner or meal two. All the meals link to the recipes on the blog.

Monday

Meal 1 (Lunch/Brunch): Simple scrambled Eggs and Bacon

Suggestions: Start the meal plan with a simple breakfast of scrambled eggs, bacon, tomato and cheese. Serve with half an avocado. Make two scrambled eggs in a generous amount of butter, two strips of bacon, some tomato and the avo.

Tips: Drink a glass of water with some salt added to it to replenish your sodium. Also be conscious of adding a little more salt to your food in the next couple of days.

Macros:
Fat: 49.3g
Protein: 27.7g
Net Carbs: 11g

Meal 2 (Dinner): Baked Fish with Creamy Lemon Sauce

Suggestions: The baked fish is one of the most popular recipes on my website. Pair it with with a side of steamed asparagus or a simple green salad.

Macros:
Fat: 11.6g
Protein: 11.3g
Carbs: 1.3g

Tuesday

Meal 1 (Lunch/Brunch): Chocolate Chia Pudding

Suggestions: This chia puding needs to be made the night before. Use a glass bottle to mix the ingredients into, shake or stir well and place in the fridge overenight. Top with a few berries or nuts for added texture.

Macros:
Fat: 28.9g
Protein: 32.2g
Carbs: 11.8g

Meal 2 (Dinner): Beef Bangers & Creamy Avo Zoodles

Suggestions: The beef bangers is an easy protein when you don't have a lot of time in the kitchen. Add a sprinkle of parmesan cheese or fresh herbs to your zoodles. For another shortcut, you could buy the ready-made broccoli zoodles from Woolworths, or Trulygood Food's low carb noodles.

Macros:
Fat: 13.8g
Protein: 9.2g
Carbs: 1.6g

Wednesday

Meal 1 (Lunch/Brunch): Egg Muffins

Suggestions: Create a full meal by adding some avocado and a side of mixed greens or a small salad with these egg muffins. The meal plan calls for two muffins.

Macros:
Fat: 28.8g
Protein: 27.9g
Carbs: 3.3g

Meal 2 (Dinner): Bobotie the Low-Carb Way

Suggestions: Serve with cauliflower rice and Smart Carb's chutney. Remember to double this recipe for lunch the next day.

Macros:
Fat: 19.5g
Protein: 13.6g
Carbs: 2.3g

Thursday

Meal 1 (Lunch/Brunch): Bobotie the Low-Carb Way (Leftovers)

Suggestions: Reheat and serve with a fresh salad.

Macros:
Fat: 19.5g
Protein: 13.6g
Carbs: 2.3g

Meal 2 (Dinner): Cajun Chicken Burger with Smashed Avo

Suggestions: These cajun burgers are delicious served with lettuce wraps or a side of grilled vegetables.

Macros:
Fat: 17.05g
Protein: 9.6g
Carbs: 18g

Friday

Meal 1 (Lunch/Brunch): Breakfast Smoothie

Suggestions: There are many different types of whey protein powders available. I use either the Nutritech whey sweetened with stevia, or Biogen's Lean Whey sweetened with stevia.

Macros:
Fat: 33.6g
Protein: 18.3g
Carbs: 10g

Meal 2 (Dinner): Lamb Curry

Suggestions: Serve with cauliflower rice or steamed vegetables.

Macros:
Fat: Varies
Protein: Varies
Carbs: Varies

Saturday

Meal 1 (Lunch/Brunch): Ratatouille with Eggs

Suggestions: Top with a sprinkle of cheese or fresh herbs.

Macros:
Fat: 7.88g
Protein: 7.41g
Carbs: 4g

Meal 2 (Dinner): Braai of Chicken, Lamb, or Beef with Broccoli & Bacon Salad

Suggestions: You can choose any type of protein, approximately 150-200 grams. The bacon and broccoli salad is also one of the most loved recipes on my website.

Macros:
Fat: Varies
Protein: Varies
Carbs: Varies

Sunday

Meal 1 (Lunch/Brunch): Roasted Chicken with Turmeric Cauliflower and Boiled Eggs & Asparagus Salad

Suggestions: My suggestion here is to [depending on how many people in your household] I usually make two chickens on a Sunday. It serves for leftovers for dinner I use the leftover chicken for chicken-mayo sandwiches for the kid's school lunch.

Macros:
Fat: 14.74g
Protein: 9.55g
Carbs: 6.75g

Meal 2 (Dinner): Roasted Chicken with Turmeric Cauliflower and Boiled Eggs & Asparagus Salad (Leftovers)

Suggestions: Reheat and enjoy as is or with a side of fresh veggies.

Macros:
Fat: 14.74g
Protein: 9.55g
Carbs: 6.75g