The Ultimate Guide to Intermittent Fasting with Protein Powder
Note: Although we emphasize that our products are diabetes-friendly, they can be used by everyone! This how-to guide on fasting with protein powder is for anyone interested in bettering their health overall.
People tend to be turned off by the thought of fasting. We get it. The common fear is whether fasting is safe for people with prediabetes or Type 2, and wrongly assume it means going hungry for several days at a time. Surely a good diet and exercise routine can provide the same benefits of fasting, right? Not exactly! Fasting is a major key in living a healthy lifestyle, and unfortunately, many people are missing out on its benefits.As more and more people are hearing about Intermittent Fasting, we urge you to read this blog post before making a decision on whether or not it’s something for you. One of our very own founders was able to reverse his prediabetes in just a few months by fasting with protein powder! Learn more about the benefits of fasting, how to prepare for it, what to expect from it, and the many benefits it has to offer.
Fasting 101: Why You Should Intermittent Fast with Protein Powder
Fasting is nothing new and has been practiced for centuries across different cultures and religions. Its effects are well-studied and those who regularly fast swear by the results. Fasting regularly keeps your body and its functions in check. Just as you would restart your computer when it’s starting to act slow, your body needs the same type of reboot every once in a while.
When you fast, your body goes through mild stress. Your cells then recognize that they cannot depend on external sources of nutrition and turn inward to become self-sufficient. At this point, they’re now forced to enhance their ability to function on their own, almost like a manual reset. Note, this only occurs with controlled fasting and not when the body is put into excess stress from disordered eating!
For how straight-forward fasting is and the health benefits it provides you, there’s really no reason not to try it. Before jumping into a fast, consider the type of fasting method you would like to try, and learn the proper way to break a fast safely. It’s easy to get through a fast and end up eating the wrong things out of hunger — causing blood sugar spikes and other unintentional symptoms.
Learn more about fasting with protein powder and how to get started below.
Two Types of Fasts
1. Intermittent fasting
Intermittent fasting (IF) is very popular at the moment and has become somewhat of a trend thanks to its proven effectiveness. IF works by limiting your food intake during certain times of each day.
Two common types of intermittent fasting include the 16:8 model, where you don’t eat for 16 hours and get all of your meals in during the other 8 hours. You can also try the 5:2 method where you fast for two days each week. During this fasting period you should only eat roughly 500-600 calories per day. However, these calories should come from healthy, nutritious foods only. For this type of fast, we recommend drinking two to three servings of your favorite Super Blend.
Fasting with protein powder is a great way to ensure you don’t feel ill while giving your body the chance to reset. Three servings only have a total of 366 to 387 calories, depending on your preferred flavor — making it easy to keep your calories in check by simply whipping up one of our recipes, like a smoothie.
2. Calorie restrictive fasting
A busy person who can’t commit to a certain time frame might prefer this type of fasting instead of intermittent fasting. By reducing the amount of calories you consume over the course of several days or weeks, you can give your digestive system a rest from not having to digest as much food as it normally would.
Why Fasting is Good for Your Body
Reduce insulin resistance
It’s amazing what fasting can do for your body! Over time, it can reduce insulin resistance and lower blood sugar levels in people with type 2 diabetes when done correctly. This is one of the first steps toward reversing type 2 diabetes!
Protect your heart
Fasting can reduce your levels of LDL cholesterol, also known as the bad cholesterol that creates plaque buildup in your arteries. At the same time, regular fasts can naturally lower your blood pressure and reduce your risk of heart disease, which is a common concern for diabetics.
Enhance brain function
Fasting may protect your brain against degenerative disorders like Alzheimers and Parkinsons. Genes heavily influence your chances of developing these conditions but fasting can delay, or even prevent, your chances of developing them altogether. Plus, fasting is said to promote cognitive function so you can look forward to improved focus, memory, and decision-making.
Fight off inflammation
Chronic inflammation is bad for your health and can have long-term effects on cells, organs, and tissues. As a matter of fact, major diseases like cancer, rheumatoid arthritis, and heart disease are linked to chronic inflammation.
Burn body fat
Fasting puts your body into starvation mode and burns any stored fat for energy, rather than being dependent on the food you feed it. Regular fasts will cut down on your body weight by literally melting away the fat!
Fire up your metabolism
If you break your fast the right way, it can speed up your weight loss efforts and boost your metabolism in the long term. Fasting also encourages your body to produce the HGH hormone, which promotes weight loss and muscle maintenance.
Reset organ function
A major benefit of fasting is that it resets your organs and may help them return to normal function. It can also remove fat build-up around the liver and pancreas, which are often seen in those with type 2 diabetes.
Healthy Fasting Tips for Non- & Type 2 Diabetics
Prep for your fast
Deciding to fast without a bit of preparation beforehand can set you up for failure. We recommend easing into your fast so that it’s easier on you once your cravings and the hunger start to kick in. Once you’ve determined the type and length of your fast, decide on a start date at least a couple days in advance.
During this prep time, drink lots of water to make sure you are hydrated before going into your fast. Your body and cells will do a better job of resetting and won’t be hindered by dehydration. Days before, eat smaller portions of healthy meals made of nutritious foods. This will start the detox process and let your digestive system slow down before reducing or cutting out calories completely.
Expect to be hungry
You will go through several stages while fasting with protein powder. At first, you will be hungry and your body will signal that it’s time to feed it. You may experience dizziness, headaches, hunger pangs, or nausea. The severity of these symptoms can be lessened by staying hydrated, so make sure to drink plenty of water! While you may not feel your best, don’t shorten your fast. The only time you should is if your blood sugar is dangerously low. People with type 2 will need to monitor their glucose levels throughout the fast.
During the second stage of fasting, your cells or organs will begin doing their job! You may notice your sinuses beginning to clear and your skin becoming oily and breaking out. This is normal and a sign that the fast is in progress.
In the final stages, your body will become more used to not eating and likely stop signalling that it’s hungry. If anything, you may experience mild symptoms such as low energy. Allow yourself to rest as you continue to work through the final leg of your fast.
Once you reach the finish line, it’s crucial that you break your fast the right way or all of your efforts will be undone with one meal. Keep reading to learn how to break a fast safely!
Break your fast, the right way
First and foremost, do not eat the first thing you see! This can cause dangerous spikes in your blood sugar and do more harm than good. When breaking a fast, you need to do it gently. Your body is in need of protein and easily digestible carbs at this time. Don’t overload yourself with high amounts of fat and low-quality carbs like processed dairy. Also avoid eating too much fiber as your digestive system will need time before it digests rich foods again.
When breaking a fast, it’s all about taking it slow and steady. Just like you had to prepare going into it, you also need to take certain measures as you ease yourself out of it. Trust the process and know that it will all be worth it in the end!
Fasting Tip: Swee2ooth Super Blends are a fool-proof way to make sure you break your fast correctly. Each Super Blend has the necessary vitamins and minerals, calories, fiber, and carbs to assist your body in returning back to normal function!
The Science Behind Swee2ooth Super Blends
Before you introduce fasting into your health routine, be sure to stock up on Swee2ooth Super Blends to prepare, sustain, and end your fast. Swee2ooth can be used by anyone looking to transform their wellbeing.
Purchase a container of Swee2ooth below and have it delivered to you before you start your fast. Click the button to be taken to our list of flavors and start shopping!