Intermittent healthy fasting – not eating for 16-36 hours one or more times per week – is very healthy, safe and simple.

Great, but how should you eat on your feed days to ensure fat loss success?

Before I offer 7 tips that will help you eat well on your feed days and maintain fat loss, the good news is that even if you overeat on your feed days and don’t have fat loss you’ll still get some of the benefits of healthy intermittent fasting which include:

• increased growth hormone levels (known as the youth hormone)
• decreased insulin levels (insulin tells our bodies to store the energy from our food as fat and glycogen)
• increased epinephrine and norepinephrine levels (help us to feel alert)

7 Tips for Feed Days To Ensure Steady, Safe Fat Loss

1. Eat like the fast never happened. No extra portions or treats because you think you have extra room or to reward yourself for getting through your fast. Try to eat at the times and in the quantities that you normally do when you aren’t fasting.

2. If you aren’t losing 1-2 lbs a week, then have a closer look at your eating habits. Are you eating more since starting fasting? Writing down what you eat and then
looking up how many calories the food or drink contains is helpful. Note: most people underestimate the number of calories they eat by at least 30%. A digital food scale can make measuring a lot more accurate.

3. Eat ‘clean’ – it’s far easier to figure out how many calories you’re eating if you simply spice up plain, natural foods instead of eating processed ones.

4. Get enough protein – at least .8 g of protein per lb of your body weight minimum. This will help to keep you satisfied, energetic and less likely to overeat.

5. Do resistance exercise during the week to maintain your muscle. You can stick to simple body weight exercises or lift weights – whichever suits you best.

6. Drink enough. Thirst is often mistaken for hunger. If you’re urine is clear or very pale yellow you’re getting enough fluid from what you eat or drink, so use that as a
guide, not a set number of glasses of water, etc.

7. If you eat too much sometimes, don’t worry. It’s okay and normal. During your next fast you can lose the fat that you didn’t lose the first time.

Remember, your fasting days are for fat loss and your feed days ensure that you get the nutrients you need and don’t feel deprived. Healthy fasting will therefore help you lose fat and improve your health in the easiest, safest way possible.