A Simple Guide to Intermittent Fasting (includes one day RAW VEGAN meal plan)

What is 16/8 Intermittent Fasting?

Intermittent fasting is a pattern of eating that alternates between periods of fasting and non-fasting.

What are the benefits?

Studies suggest that intermittent fasting can support healthy weight loss, improve insulin sensitivity, reduce inflammation and oxidative stress, and promote healthy brain function. Intermittent fasting is also thought to promote a cellular repair process called autophagy, which may protect against disease and assist in a healthier stronger more resilient immune system.

How can I Intermittent Fast?

There are many different ways to do intermittent fasting, but the simplest method that I recommend involves restricting food intake to 2-3 healthy meals spread over an eight-hour feeding period each day (e.g. between 12pm and 8pm).

During the other 16 hours fasting period, infused water, herbal teas, coconut oil and organic bone broth or vegan broths can be consumed.

What should I eat?

During the feeding period, there’s no need to purposely restrict calories or to binge or overeat. It is also important to remember that every time we eat is an opportunity to nourish the body and mind.

Eliminate Inflammatory foods such as sugar, dairy, refined carbohydrates, gluten, sodas, alcohol and any processed or packaged Foods.

Focus on high-quality whole foods, organic meats and poultry, Wild fish, bone or vegan broths, organ meats, eggs, starchy and non-starchy vegetables, fermented vegetables, low or moderate glycemic fruits, nuts and seeds, good quality fats, sea or Himalayan salt, superfoods, herbs and spices.

How many days should I Intermittent Fast per week?

Start with one or two days per week initially. Some people might discover that intermittent fasting is very easy and might wish to do it more days or all the days. There’s no right or wrong way to do this. Each person can experiment to see what works best.

If your body responds well to Intermittent Fasting, you might wish to incorporate an extended (forty-hour) fast once or twice a month.

Are there places that offer specialised Intermittent Fasting Retreats?

Amity Wellness Phuket offer specialized and very unique Raw vegan Intermittent Fasting retreats that are combined with other powerful detox protocols and healing modalities such as colon cleansing and Inflammation Pod Therapy. For more information visit: www.amitywellness.com

Try this simple day of Raw Vegan Intermittent Fasting at home…………..

If you wish to take your intermittent fasting to a whole new level, you can try eating only raw vegan foods during your feeding period and substitute one meal for a delicious green smoothie. Here is a sample day to get you started:

12:00 hrs (noon) – 20:00 hrs (8pm) – Feeding Period
20:00 hrs (8pm) – 12:00 hrs (noon) – Fasting Period

12:00 hrs (noon) – Chia Seed Pudding (prepare night before)

chia-seed-pudding

Combine together and allow to sit overnight in fridge:

  • 3tbsp chia seeds
  • 1 cup of unsweetened almond milk
  • 1 tbsp coconut syrup or a few drops of natural stevia
  • 1 tsp cinnamon

Add topping:

  • 1/2 cup fresh or frozen organic berries (raspberries, blueberries or strawberries)
  • flaxseeds
  • walnuts
  • dash of cinnamon

15:00 hrs (3pm) – Green Smoothie:

green-smoothie

Blend together:

  • 1 large ripe banana (peeled and frozen)
  • 1 cup of frozen organic blueberries
, 2 cups of organic baby spinach
  • 1 cup of water
  • 1 tsp of finely grated ginger
  • 1 tsp coconut oil, dash of lemon juice

18:00 hrs (6pm) – Zucchini Noodles with Almond Basil Pesto Dressing

zucchini-noodlesBlend together for the Pesto:

  • 3 cups of organic basil leaves
  • 1/4 cup of Almonds
  • 1/4 cup of pumpkin seeds
  • zest and juice of one large lemon
  • 1/4 cup extra virgin olive oil
  • sea salt and freshly ground pepper to taste

For the Noodles:

  • 4 large organic zucchinis (washed, dried and spiralised)
  • 1 cup of organic cherry tomatoes, washed and sliced in half
  • 1/4 cup of pumpkin seeds (you can toast these for added crunch)
  • a few basil leaves to garnish

Is Intermittent Fasting recommended for everyone?

Intermittent Fasting Protocols should be used sensibly and are not generally recommended for pregnant women, children, people with eating disorders, and people with adrenal fatigue. Athletes can still Intermittent Fast but can easily modify the protocol to incorporate more protein during the feeding period or by adding organic bone broth during the fasting period.

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👉🏻A well structured cleansing program will help a person to: _ _ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀ ✅To retreat from the vast amount of everyday stressors/toxins that we are exposed to _ _ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀ ✅To support and assist in acceleration of the bodies natural detoxification pathways _ _ ✅To assist in healing the gut and restoring optimal digestion . ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ _ _ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ✅To educate the person to make positive dietary and lifestyle modifications once returning home .. ⠀⠀⠀⠀⠀⠀⠀⠀ _ _ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀ ⠀ 👉🏻The human body is designed to remove toxins as part of its everyday metabolic processes, but if the amount of toxins exceeds the body’s ability to detoxify, or if the detox capabilities are compromised, then unfortunately the body will be forced to store them. .. ⠀⠀⠀ _ _ 👉🏻Excessive over exposure to toxins/stressors and poor detoxification capabilities can cause biochemical toxicity, which in turn can cause alterations to the body’s DNA code, cause systemic inflammation, hormone dysregulation, impaired nervous system function, degenerative diseases and neurological disturbances .... _ _ #healthiswealth #amitywellness #bodyminddetox #guthealing #digestionsupport #nutritioncoach #epigentics #inspiredliving #rawfoodlife #intermittentfasting #juicecleanse #phuket🌴
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👉🏻Are you wondering what magical Raw delights are available on the Amity Raw meal plans? _ _ 👉🏻 Do you know we have specially modified Raw Food programs for Thyroid Issues, IBS, FODMAP sensitivity and Glycemic Issues _ _ 👉🏻 Raw Muesli with Spirulina Yogurt 👉🏻 Raw Flaxseed Crackers with Sundried Tomato dip 👉🏻 Raw Veggie Tacos 👉🏻 Raw Superfood balls 👉🏻 Raw Mango Salsa 👉🏻 Raw Papaya Salad 👉🏻 Raw Cacao Chocolates 👉🏻 Raw carrot crackers and Almond butter 👉🏻 Raw Jicama Dill Salad 👉🏻 Raw Lemon Cheese Cake 👉🏻 Raw Broccoli Quinoa Salad 👉🏻Raw Sunflower Flalafel 👉🏻 Raw Chia Pudding 👉🏻 Raw Cauliflower Mock Rice 👉🏻 Raw Pad Thai 👉🏻Raw Zucchini Avocado Pesto 👉🏻 Raw Nut and Seed Burger 👉🏻 Raw sprouted Vegetable Salad 👉🏻 Raw Pizza 👉🏻 Raw Lasagne and much more....... _ _ 👉🏻 Have you had the pleasure to meet our fantastic Raw Chefs Bee and Oum? _ _ #amitywellness #rawfoodlife #nutritioncoach #inspiredliving #healthiswealth #rawveganretreat #norishtoflourish #intermittentfasting #juicecleanse #wellnessprograms #detoxprotocols #guthealing #digestionsupport #phuket🌴
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👉🏻An article published in the American Journal of Clinical Nutrition stated that a staggering 61% of the food Americans buy is highly processed. 👈🏻 _ 👉🏻Has our quest for convenience gone too far? - 👉🏻Modern day convenience offers lavish time saving modalities such as pre-packaged foods, drive through takeaways, online Shopping, electronic dishwashers, washing machines, vacuum cleaners, home computers, virtual socialising and even electronic weight loss gadgets. _ 👉🏻The big question is whether we are healthier, happier and using the rewarded time appropriately or is the convenience leading to over consumption, obesity, illness, laziness and TV and social media addiction? _ 👉🏻“Our brains may have forgotten what real food is but our digestive tract certainly hasn’t”👈🏻 _ 👉🏻To fully nurture, nourish and support our body, we have to get back to consuming more whole natural foods that are compatible with our digestive system, focusing on eating high quality proteins, good fats and nutrient dense high fibre carbs such as vegetables to limit cravings, fuel the body and provide the largest nutritional punch possible 😀 _ 👉🏻 Real food doesn’t have ingredients, it is the ingredients _ 👉🏻 It is useful to stop asking why real food is expensive and start asking why processed food is so cheap _ 👉🏻”The food you eat can be the most powerful form of medicine or the slowest form of poison” - Ann Wigmore _ 👉🏻”Let food be thy medicine and medicine be thy food” - Hippocrates _ #bodyminddetox #amitywellness #nutritioncoach #michellecooper #realfoodadvocate #nourishtoflourish #healthiswealth #inspiredliving #phuket🌴
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👉🏻Yoga is a practice of peeling away labels of ‘good’ and ‘bad’ and embracing whatever form of beauty you bring to your mat each day. _ 👉🏻 Through practice, we move from unknowing into knowing, from darkness to illumination. _ _ 👉🏻When we follow the breath into the body, when we focus our gaze inwards, we invite light into the shadows. _ 👉🏻With practice, this process often becomes a journey that surprises us, that delights us. _ 👉🏻 Our bodies change—become stronger, lighter, more resilient. And our attitudes change—we change the way we react to discomfort and pain, the way we perceive our lives, the way we see the world we live in. _ 👉🏻 We learn to accept that nothing is permanent, that each practice will be different. _ 👉🏻We learn to let go of preconceived ideas of what we can or cannot do. We welcome every possibility. _ _ #amitywellness #yogathailand #healthiswealth #inspiredliving #wellnessprograms #benddontbreak #nutritioncoach #rawfoodlife #phuket🌴

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Amity Wellness Retreats
50/16, Soi Samakkea 4
Rawai, Mueang Phuket District,
Phuket, 83100, Thailand

info@amitywellness.com

+66 98 398 2371

Office Opening Hours
Mon - Sun    09:00 - 18:00

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