The 18-Hour Intuitive Fasting Day
For an 18-hour fast, I typically suggest an eating window of 12 p.m. to 6 p.m. with your first meal at lunch to allow for 18 full hours of fasting. This is a type of fasting called time-restricted feeding, which focuses mostly on the time of day that you eat and not on calorie counting, portions, or even macronutrients. I do recommend focusing on clean, whole meals, like the following:
Breakfast: Tea, black coffee, and plenty of water
It’s important to stay hydrated while you are fasting. Adding Earl Grey tea with bergamot while fasting may also enhance the benefits of fasting. Just make sure to hold the milk, sugar, and other ingredients that will sabotage your fast.
12 p.m. First Meal: Kale Caesar Salad With Eggs
Break your fast with a simple but nutrient-dense salad of dark leafy greens, cage-free eggs, and dressing made with healthy fats. This helps transition your gut into non-fasting mode gently.
2:30 p.m. Snack: Coconut-Lime Smoothie with a side of macadamia nuts
Things like smoothies and nuts are great since they are quick and easy sources of healthy fats in the middle of a busy day.
5:30 p.m. Second Meal: Buttery Sea Scallops on Garlic Snow Peas With Fresh Mint Salad
Food is meant to be enjoyed, and these buttery sea scallops are delicious and packed with important omega fats that will keep you satiated until lunch the following day. I always recommend eating a high protein and high fat dinner when you’re fasting. That’s because fat takes the longest to digest and supplies you with the most lasting energy.
As you can see, fasting isn’t about restriction, calorie counting, or drinking nothing but water and green juice for days on end. Fasting gets a bad rap in the wellness world but after reading Intuitive Fasting, I guarantee you’ll have an entirely different perspective on this incredibly effective practice.
But don’t take it from me — try it out for yourself!
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