Intermittent Fasting: Perspective From A Pilates Instructor

In recent years, you’ve probably heard of intermittent fasting. It’s one of the most popular health trends out there. You may be an advocate of intermittent fasting already. Or maybe you have questions… 
 
Is it good for you? Is it a diet? A lifestyle? A myth?
 
In this blog, I explain how intermittent fasting works and give you some ways to approach this way of eating—including my own daily routine as a Pilates instructor.
 
What Is Intermittent Fasting?
 
Simply put, intermittent fasting is an eating pattern. It’s about when you eat, not necessarily what you eat. It’s more of a lifestyle than a diet.
 
According to Johns Hopkins neuroscientist Mark Mattson, our bodies have evolved to go without food for many hours—or even several days or longer. Back when humans were mainly hunters and gatherers, they went long periods without eating, as it often took time and lots of energy to obtain food. 
 
After a certain number of hours without food, your body exhausts its sugar stores and starts to burn fat (this is also known as metabolic switching). Intermittent fasting works by prolonging this period with the goal of burning more fat.
 
Studies have shown that intermittent fasting can have positive effects on your body and brain. And it may even elongate life.

Ways To Approach Intermittent Fasting
 
These are the top three most popular methods of intermittent fasting according to Healthline: 

1. The 16/8 Method: This usually involves skipping breakfast and restricting your eating period to 8 hours daily, such as 1 p.m. to 9 p.m. Then you fast for 16 hours in between.
2. Eat-Stop-Eat: Fasting for 24 hours once or twice a week. This can be done by not eating from dinner one day until dinner the next day.
3. The 5:2 Diet: You consume only 500 to 600 calories on two non-consecutive days of the week and eat normally the other 5 days.

 
There are many ways to go about intermittent fasting. Below, I give you an example of how I usually eat in a day with a 18/6 schedule—a slightly stricter version of the 16/8 method. 
 
My Ideal Intermittent Fasting Schedule  
 
With a 18/6 schedule, my eating period falls between 1 p.m. and 6 p.m. and creates a 5-to-6-hour window. Here's a typical day of eating for me as a Pilates instructor:

• 6 AM: I wake up and drink a cup of water 
• 7AM: I drink my morning coffee and make sure to keep it under 50 calories—this usually means stevia, no sugar (otherwise coffee can become a meal in itself)
• 7 to 10 AM: I drink more water
• 10 AM: I drink a cup of bone broth, as it’s full of minerals and helps with any weakness or shakiness, and take my daily vitamins 
• 12 PM: I drink a protein shake, which is pure plant-based protein power and water, and sometimes I add in green and red powder for extra nutrients
• 2 PM: This is when I eat my first solid meal of the day—a nice-sized lunch of whatever feels healthy and satisfying 
• 5 PM: For my final meal of the day, I eat a light dinner

 
Please note, I’m not perfect. There are times when I go out and splurge—and you should, too! I try to do my best to get as many days in as possible. When I stick to this schedule is when I feel my healthiest. 
 
Final Thoughts
 
If you’re looking to lose weight and trim fat, intermittent fasting is proven to be successful. Pilates alone is not enough to lose weight, so pairing your workouts with a healthy eating program is vital if losing weight is your goal. 
 
The key to success? Liquids, liquids, liquids. I swear by them. Invest in a good, clean protein powder (meaning as little ingredients as possible) and bone broth (or try making your own). These will help you get through your fasting periods and help keep you nourished.