Paleo And Intermittent Fasting: How To Achieve Maximum Benefits
Can you practice intermittent fasting (IF) while also eating Paleo? Absolutely! Read on to learn how IF is in tune with ancestral health, and how to maximize the benefits of combining these two healthy eating approaches.
The Benefits Of Combining Paleo And Intermittent Fasting
Using a combination of Paleo and intermittent fasting can boost your gut-healing, cognitive, and weight-loss benefits — just to name a few. In fact, clinical trials confirm that intermittent fasting can help you lose weight, thanks to the overall reduction in caloric intake (see New England Journal of Medicine). Studies have also shown that the paleo diet is effective for weight loss, and that it can help reduce risk factors for chronic illnesses, such as diabetes, heart disease, and cancer (see European Journal of Clinical Nutrition).
Combining these two diets can also help you maintain muscle mass while dieting, as studies show intermittent fasting works best for this purpose. In a study of two groups of overweight women, one group ate a modified paleo diet (with a focus on meat, fish and healthy fats, with some legumes, fruits and vegetables, and limited grains and dairy) while the other group ate a standard American diet. After 12 weeks, the Paleo eaters had lost more weight, but they also showed no improvements in blood pressure or blood sugar levels.
What To Eat While You’re Intermittent Fasting
During your feeding window, the same rule applies: Keep it Paleo, and avoid processed carbs and added sugars. Eating Paleo also makes fasting relatively easy: if you avoid refined carbohydrates, your energy levels don’t spike and crash with every meal, so you won’t be as tempted to snack between meals.
- Focus on protein first and foremost, as it can help you feel full for longer.
- Include plenty of healthy fats, such as olive oil, avocados, and nuts, to boost satiety.
- Fill up on low-glycemic vegetables, such as greens, broccoli, cauliflower, asparagus, and Brussels sprouts.
- Add some fruit for sweetness, but don’t overdo it, as it can still cause a spike in your blood sugar levels.
- Include some legumes and beans, such as lentils and chickpeas, for added fibre.
- Limit your intake of grains, as they can still cause an insulin spike.
- Avoid dairy, as it may cause digestive issues.
Intermittent Fasting Success Stories
Nabat Sherif lost 35 pounds and transformed her body in just six months by combining intermittent fasting with Paleo and strength training three times a week. She started off fasting for 14 hours a day and gradually increased her fasting window to 16 hours. She ate three Paleo meals and two snacks within an eight-hour window, focusing on protein and healthy fats. She also added strength training to her routine and soon started to see results.
Intermittent fasting, combined with the Paleo diet, can be an effective approach to weight loss and improved health. The Paleo diet can help ensure your nutritional needs are met during intermittent fasting by focusing on protein intake and a variety of healthy fats, vegetables, and fruits. With this approach, you can enjoy the benefits of both diets and reach your goals.
Does the paleo diet work when combined with intermittent fasting?
Someone who follows the Paleo diet is well-suited to give intermittent fasting a go, since they are already emphasizing a diet that is full of lean proteins, healthy fats, and an abundance of fruits and vegetables.
What is the most beneficial nutritional plan to combine with intermittent fasting?
Basically, when intermittent fasting, it’s important to focus on eating a balanced diet that includes nutrient-dense foods like avocado, potatoes, cruciferous vegetables, fish, seafood, whole grains, nuts, and fermented foods. Don’t forget to drink plenty of water, too, as it’s essential for overall health.
Which foods do not interfere with intermittent fasting?
Consumption of any calories, even in small amounts, violates a fast. This means that if you are fasting, drinking black, unsweetened coffee or tea, or water is generally acceptable.
Is it possible to shed pounds quickly while following a paleo diet?
The Paleo diet is an excellent option if you want to shed some pounds due to its emphasis on whole, unprocessed foods. You’ll be consuming a lot of nutrient-rich fruits and veggies along with lean proteins and healthy fats, all of which have low calorie levels and are beneficial for weight loss.
Want to learn more about the benefits of fasting and how it can help you achieve your health goals? Check out Fasting Books for a wide selection of books on fasting, intermittent fasting, and more.