Intermittent Fasting is getting to be all the buzz these days. Have you heard of it? IF (Intermittent Fasting) is a weight loss technique that runs counter to the standard advice that you may have heard just a few short years ago. If you are like us, you have heard that it is practically sacrilegious to go without breakfast. Eat small meals more often to keep your metabolic fire burning, we were told. So, what is all the IF brouhaha about?

What Is Intermittent Fasting?

Well, the name describes what it is quite well.

Intermittent Fasting is a cycle for fasting that gives you a pattern of when to eat. It does not dictate so much what to eat, but the timing is the thing that is crucial here.

Simply put, Intermittent Fasting (IF) is a meal timing strategy (or eating pattern) that cycles between "fasting" and "eating" windows throughout the day. So, for parts of the day you don't eat, and parts of the day you do eat. Make sense?

Technically, if you sleep, you are already "fasting" for approximately ⅓  of the day anyway, so this is extending that fast and doing it in a consistent way that can have benefits in weight loss and overall general physical well-being.

 

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How To Do It?

There are several different ways that you can do it. Some people choose to fast for 16-20 hours a day leaving an eating period of 4-8 hours with which to eat all their allotted calories for the day.

For instance, continuing your overnight fast (not breaking it with a "break fast"=breakfast) until about noon, and then not eating past 4 or 8 o'clock in the evening. This pattern is thus continued on a daily basis. Another popular method is to choose a couple of days a week that you go on a 24 hour fast (2 non-consecutive days) and eat normally for the rest of the week.

Fasting for a full 24 hours is more challenging for most people though. Of course, some methods work better for some than for others. It is wise for the beginner to ease into the fasting groove and to see which cycle works best for you.

How Can Intermittent Fasting Help With Weight Loss?

As we are all aware, weight loss happens when your body burns more calories than it takes in on a regular basis. We know that our bodies will burn what is made available to it. Conventional wisdom has said that to keep your metabolism going, you must be eating on a regular basis and therefore providing regular fuel for your body to consume.

The idea behind intermittent fasting is that during a fast if you do not provide any meal for an extended period of time as energy than it is more likely that your stored fat is what your metabolism will burn instead of regular meals that you provide.

One neuroscientist, Mark Mattson, is mentioned in the Johns Hopkins Health Review as saying that the reasoning behind the apparent success of IF is that each time you take in calories your liver stores up glucose in a form called glycogen. It takes several hours (sometimes up to 12 hours) for the glycogen to be processed out of the liver.

Once this process is over, your body will start burning your stored fat which is then transformed into ketone bodies which are a chemical used as energy in the neurons of the brain. Ketones not only indicate that your body is burning fat, but it also has been known to help improve overall brain health. It has been proven to promote positive changes in synaptic functioning.

"Fasting is a challenge to your brain, and we think that your brain reacts by activating adaptive stress responses that help it cope with disease." says Mattson.

So, not only does IF help with lowering insulin levels and burning unwanted fat but if you try it, you will have the extra added benefit of protecting your brain health in the process. WINNING!

How Can Intermittent Fasting Improve your Meal Prep Life?

Besides the ways that we have already mentioned, there are a few other benefits worth noting:

• Intermittent Fasting has been reported to cause less muscle loss among those who tried it over those that chose to go with a continuous calorie restriction method.
• IF tends to help the cravings problem in that it is more focused on when to eat than what to eat. Of course, that doesn't mean that you should go crazy binge eating sugar and carbs when you do eat, but IF, in general, is less restrictive on foods. Some people just find it easier than CR (calorie restriction).
• When you eat less, you will be spending less money on your food budget.
• No more being on a restrictive diet regime to get yourself ready for the summer or special occasions.

Who Should Avoid Intermittent Fasting?

As with most things in life, one size does not fit all. IF is the perfect solution for some people, but others should probably avoid it.

You might want to consider avoiding Intermittent Fasting in these cases:

• Are experiencing high-stress levels in your life? Do you have a stressful job that requires your high performance at all times? If so, it may not be right for you at this time. Fasting puts extra stressors on your body and you might not want to build stress upon stress in your life.
• Do you have a history of eating disorders? Intermittent fasting may bring you back to patterns of eating that were extreme and harmful in your life previously. If so, forego IF. Your health is more important than bringing you back to former patterns that proved to be destructive in your life. You can achieve similar results other ways.
• Are you new to sound nutrition and exercise protocols? You will want to get yourself eating right and exercising regularly in order to make your attempt at IF most effective. You will not lose weight on IF if you are eating poorly when you do eat-take it from me!
• Happen to be pregnant? When pregnant, both mother and baby have extra energy needs that require regular intervals of eating. Pregnancy is not the time to start intermittent fasting.
• Not sleeping well? Again, lack of sleep puts stress on your body. Make sure you are getting a good night's sleep before you consider adding the extra stress of fasting into your lifestyle.
• Are you diabetic? Meal Prep On Fleek ALWAYS suggests that you consult your physician before introducing something extremely new into your diet, but especially if it is a medical condition so closely related to diet like diabetes. It may or may not be a good thing to try, but your doctor will know how to best guide you in that decision.

Resource: Diabetic Meal Plan

Monday: Baked chicken breast with broccoli and brown rice.

Tuesday: Kabobs with steak, shrimp, red and green peppers, and mushrooms on the grill along with a fresh garden salad.

Wednesday: A sub sandwich laden with mayo and all the fixings in the car on the way home.

Thursday: Pizza delivery. The driver knows you by name.

Friday: Don't even ask.

HELP!!!

If your weeks start out with good intentions and good, healthy meals but quickly devolve into fast food, convenience store food or greasy takeout food, then you could likely benefit from the meal-prepping movement. Meal prep involves planning your meals, grocery shopping ahead of time, cooking and then storing your food for the week (including both meals and snacks). With consumers and families who are busier than ever, meal prepping simply makes it easier to eat well throughout the week.

If your meals are more haphazard and less healthy than you would like, you and your family could likely benefit from meal prepping and planning.

Following are 10 great reasons to start meal prepping today:

1.You will save time.

Typically, fans of meal prepping set aside a couple of hours on Sunday to organize, shop, chop, cook and store. Then, they have meals in the refrigerator or freezer to pull out throughout the week - this can be one meal a day or all three, plus snacks. When you cook in bulk like this, you will save time thinking about food, worrying about food, and cooking or ordering food during the work week. You can go to sleep on Sunday night knowing that you are set for the entire week.

2. You will save money.

For the first time ever, Americans are spending more at restaurants than they are on groceries, and Millennials are dedicating 44 percent of their food dollars to eating out. Even if you use coupons and look for happy hours and specials, eating out is expensive. When you make most of your meals at home, you will save a considerable amount of money. Likewise, if you cook in bulk and freeze some meals ahead of time, you can purchase more discounted bulk ingredients, saving even more on your food bill.

3. You will save energy.

Cooking a couple times per week can be fun, social and even relaxing. Cooking every single night, however, can be exhausting and unappealing. Dedicate a couple hours over the weekend to meal prep and enjoy extra time and energy every weekday and weeknight as you simply pull out or warm up your meals. You will also save energy in terms of baking, grilling and boiling when you do it all in one day.

4. You will save calories.

When you can plan healthy meals ahead of time, you will be far less tempted to head to the fast-food drive-through, the office vending machine or your junk food drawer. Likewise, having healthy meals at the ready means you can enjoy good food at your convenience. Meal prepping also creates instant portion control: When your meals are pre-portioned, you will be less likely to overindulge or keep eating even when you are full.

5. You will save stress at the grocery store.

Have you ever wandered the aisles of your local grocery store wondering what on earth you should buy for the day or the week? Meal prepping makes shopping easier than ever; you can even use special pre-cooked and pre-packaged delivery services (one of my favorites is Freshly) or smartphone apps to create grocery lists for the week.

6. You will prevent worry.

How many minutes or hours a day do you devote to thinking about food? Worrying about what everyone will eat tonight? When you meal prep, decisions are made ahead of time and you don't have to worry about a thing.

7. You will prevent boredom.

If you fall victim to the same pasta with red sauce or the same turkey burgers week in and out because they are easy and familiar, meal prepping can take you out of your comfort zone and into the fun world of food. When you prep, consider different cultures, spices and flavors. Try something new every week to keep it fresh and reduce food fatigue.

READY TO SAY, "GOODBYE" TO FORGETTING TO MEAL PLAN, FOOD BOREDOM, AND "FINDING MOTIVATION."

And say "YES" to more new recipes, consistent meal planning, money saving and homecooked meals! Sigh Up for our Meal Planning Program with WWL HERE (Free Trial)

8. You will prevent food waste.

According to a survey performed by the American Chemistry Council, the average household in the United States throws out $640 of food each year. More than 50 percent of households throw out food every single week. If you are concerned about food waste, then meal prepping will reduce the amount of excess food that sits in your meat or vegetable drawer before being thrown in the trash. When you know exactly what you're going to make, you can buy the right ingredients in the right portion.

9. You can enjoy the freshest food in season.

When you shop mindfully with a focus on good taste and good health, you can enjoy local fresh fruit and vegetables and other seasonal goodies. Incorporate pumpkin into your fall meals and asparagus when spring rolls around to enjoy fresh food and flavors.

10. You can easily multitask.

While you are cooking your meals for Tuesday and Wednesdays, you can pack your lunch and snacks for Monday. You can organize your entire week in just a couple hours and be prepared for whatever comes your way.

If you want to give meal planning a try, check out the variety of apps, websites and books that offer tips, recipes and plans for each week. Consider enlisting friends and sharing tips and actual meals as well in order to expand your palate and the number of options in your freezer. You can start small with three or four meals a week and expand from there as you get the hang of it. Don't have time to cook yourself? There's always a variety of meal delivery services that can help make it easier for you.

You have likely heard the adage that "failing to plan is planning to fail." When you plan your meals ahead of time, organize your ingredients, and stock your refrigerator and freezer with healthy, balanced and varied meals, on the other hand, you are planning to succeed.

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Article Courtesy Of Dan Scalco

How To Meal Prep :

The Perfect 3 Ingredient Meal Prep Template to Get You Started

Are you just getting started with Meal Prep but need help with meal prep ideas?

One of the most powerful steps you can take to improve your health, boost energy levels, and prevent chronic diseases is to meal prep. Here is the why and how to help you get started on your meal prep journey plus an easy template to think about when you're grocery shopping or planning meals for next week.

NOTE: Do you know your TDEE? How about your BMR?  One of the things that could be discouraging is not knowing some of the most popular terms for meal prepping. Take a minute to review our Library of Terms to familiarize yourself with common language for health and wellness.

Meal Prep 101 and a few things to consider before getting started:

• Know your WHY and Write Out Your Goals?
  • Weight loss
  • Fat loss
  • Build  muscle
  • Save money
  • Free up time during the week
• Are there other things you need to achieve your goals?
  • i.e. Workout plan, meal prep containers, digital scale, fitbit, calendar reminder on your phone
• Do you have a system?
  • Start slow! Don't bite off more than you can chew right off the bat!
  • Meal prepping doesn't have to be done on Sunday night! Some people work night shifts, some people have weekends off... this needs to be a plan that fits your lifestyle. Sometimes, just simply having a few ready-to-go meals available, but having the flexibility to pick what to eat on the fly, is the best strategy.
• Get a baseline for your daily calorie intake HERE
  • NOTE - Stop after you fill out and calculate the first section. Your calorie recommendations will appear in Section 2.

GET MEAL PLANS DELIVERED WEEKLY
With weekly meal plans, Workweek Lunch takes the hard work out of making nutritious meals the whole family will enjoy.

Step 1: Plan Your Meals

Make sure each meal includes a balance of lean protein, carbohydrates (starch), vegetables, and healthy fats. One suggestion is, 2-3 days before your meal prep day, email yourself a list of meals that you will want to eat the next week. When you go shopping, just buy for those meals. This will save you money in the store because you won't be overrun with impulse buys.

NOTE: It's also important to include one of the healthy fats listed below.

Most Common Foods to Meal Prep:

Protein Ideas for Meal Prep:

• Chicken breast*
• Chicken thighs
• Turkey breast*
• Salmon
• Cod
• Haddock
• Shrimp
• Tilapia
• Tuna
• Steak
• Ground Beef*
• Pork*
• Sausages
• Bacon
• Eggs
• Greek Yogurt
• Cheese
• Protein Powder
• *Cutlet, ground, strips, etc. Try to look for options that are 93% - 99% lean.

Plant-Based Protein Options:

• Black beans
• Lentils
• Garbanzo beans
• Tofu
• Tempeh
• Edamame

Carbohydrates:

• Quinoa
• Rice (brown, white, jasmine, black, wild grain)
• Potatoes (sweet, Japanese, red bliss)
• Whole grain pasta
• Rolled Oats
• Oatbran
• Whole grain cereal
• Whole grain bread

Vegetables:

• Spinach
• Green beans
• Broccoli
• Brussels sprouts
• Asparagus
• Kale
• Carrots
• Snow peas
• Squash (butternut, acorn, spaghetti squash, kabocha)
• Jicama
• Salad fixings (lettuce, tomato, cucumber, peppers, onions, etc)

Fruit:

• Berries (strawberries, blueberries, blackberries, raspberries)
• Oranges
• Bananas
• Apricots
• Plum
• Apples
• Kiwi
• Melon (cantaloupe, honeydew)
• Pineapple
• Pumpkin

Healthy Fats:

Oil:

• Coconut oil
• Avocado oil
• Olive oil
• Flax oil

Nuts:

• Almonds
• Macadamias
• Cashews
• Peanuts
• Brazil nuts

Seeds:

• Hemp seeds
• Chia seeds
• Flax seed
• Sunflower seeds
• Pumpkin Seeds

Other:

• Ghee
• Avocado
• Almond Butter
• Peanut Butter
• Toasted Coconut
• Cheese

If you don't have time to plan for yourself, here are 5 meal planners that we recommend: 5 Best Meal Planning Apps

Step 2: Create your Meal Prep shopping listed based on the meals you planned

You don't want to be mid-prep and missing an ingredient! Check what ingredients you already have on hand and then add what you are missing to your list. Check out our resource page for multiple checklists, grocery lists (low carb, whole30, paleo, gluten free, etc) , and calendars.  If you need a little help with weekly Meal Prep ideas, here is a Week 1 Meal Prep menu that you can reference

Here is an example of a Low Carb Shopping / Pantry List:

Step 3: Prep your meals for the week

Click HERE ~~~> Meal Prep Reminder <~~~ to set a calendar reminder on your phone or computer to block out 2-3 hours this weekend. One you get it on the calendar In less than 3 hours you can have a full weeks' worth of healthy, wholesome and delicious meals ready to go!

Click HERE to search our library of over 500 Meal Prep Recipes!

Here are some helpful resources for finding meal prep recipes:

1. Meal Prep on Fleek

- You can easily do the same thing on MealPrepOnFleek.com, as you can on Pinterest, the selection is just much more limited (to things we actually eat) instead of having millions of results to filter through you have only a couple hundred.

- Some key things to look for on MealPrepOnFleek.com are our Quick Search tabs and categories. You can easily click and filter through categories like; Paleo, Whole30, Vegetarian, Chicken, Calorie ranges, and more…

2. Our Meal Prep Mastery eBook! 

Click Here to Download

3. Workweek Lunch Meal Planner

Enjoy more time, money and homecooked meals with WWL's Meal Planner! Get 1 Free Meal Plan and a 7-Day free trial with WWL's Pro Monthly Membership:

4. Pinterest 

- Start your search with the broadest category of ingredient or goal and narrow your search results from there. For example, if you're macros indicate that you need to lower your carb intake, search for "Low Carb Dinners" + Combine that with the main ingredient in your fridge or freezer and you're already 50% of the way there. "Low Carb Chicken Dinner"

- Once you have narrowed it down to your goal and main ingredient, then you can search through the recipes to see what looks good.

- When you see a couple recipes that look good, click through to find out what the nutrition values are. You want to make sure that each meal aligns with your macro goals. Or in other words, all of the food you eat for the day should make up your macro goals.

Here are some great boards to check out first:

• Breakfast Meal Prep Recipes
• Lunch Meal Prep Recipes
• Dinner Meal Prep Recipes
• Dessert Meal Prep Recipes
• Snack Meal Prep Recipes