There's some specific foods that make intermittent fasting a whole lot easier if you eat them.
They curb hunger, they help you lose fat, and they'll even have a positive impact on
helping you balance your electrolytes.
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When you break down why people struggle to maintain intermittent fasting as a long-term
sustainable lifestyle strategy, it really all comes down to what you eat because what
you eat has an impact on whether or not you'll have nutritional deficiencies, you'll have
blood sugar instability, you'll be hungry all the time, you'll have electrolyte imbalances,
and even walk around grumpy because you're hangry.
I tell people all the time, if you're not willing to eat healthy, then don't even bother
intermittent fasting because intermittent fasting should never be a crutch for your
poor eating habits.
Now, before I mention the foods that you should eat, you're going to have to promise me you'll
be on your best behavior and avoid these particular foods that will kill your fast.
These are going to be processed foods - so, if you go to the grocery store, and you look
at the nutrition facts on a particular label and there's 300 ingredients that is a processed
food - high sugar foods and beverages, and also low-quality carbohydrates.
We're thinking the white breads and the pastas that kind of thing.
These foods are going to ruin your results, but also weaken your mentality over time and
not allow you to be focused on getting a good quality fast.
What will happen is it's going to actually delay how quickly you'll get into a fasted
state because you'll have a high amount of stored sugar in the body.
You'll have highs and lows in your blood sugar that will cause a lot of symptoms you don't
want to deal with.
It'll just wreck your results overall so it's just not worth it.
Now this first group of foods that we need to focus on will drastically improve your
ability to fast if you eat these, you're going to be like a fasting superhero.
Now, this group of foods is going to be healthy fats.
The healthy fats are important because they have a very low impact on raising insulin
in the body.
And if we have insulin spikes while we're in our eating window, essentially what will
happen is it will increase cravings while we're trying to fast, it will also create
a lot of metabolic instability.
And you have to remember too, that insulin is a fat storing hormone.
So, if you eat a whole bunch of insulin spiking foods, well intermittent fasting, it's like
going to the gym and working out really hard and then grabbing a McDonald's and a coke
on the way home.
It pretty much negates all your hard work.
Fats our research proven to increase the tidy and also boost metabolic activity.
So, if we eat more fat, we'll burn more fat, and most of us are intermittent fasting for
fat loss so this is a benefit we can all appreciate.
Some of the fats that we can look to are going to be things like avocado oil, olive oil,
coconut oil.
We can also eat avocados themselves, macadamia nuts, grass fed beef, eggs, MCT oils - these
are all great fats that will benefit your intermittent fasting schedule.
This next food group is an absolute must.
And it's the one that people ignore the most.
This is going to be leafy greens and cruciferous vegetables.
Now, hopefully you didn't turn this video off and you're still here with me.
I actually have to tell you a funny story real quick, a friend of mine and I were traveling,
and we stopped at a fast food restaurant to get something to eat.
Now, I hate going to fast food places because even when you make better choices, they're
still not that great.
So, I ordered a chicken salad and he ordered a nice big yummy burger.
We sit down to eat.
He's got his big juicy burger.
He's unwrapping it and it smells delicious.
I'm not gonna lie.
And I'm putting some dressing on my salad.
You know, I'm trying to make a little bit of a better choice here.
And when he unwraps his burger, he takes the top off and he grabs the piece of lettuce
that's on it and throws it off and I'm like, “What are you doing?”
That GMO pesticide laden piece of lettuce that you just threw off was like your last
lifeline.
But my point in telling you that is that some people hate greens.
And if you're one of these people, I'm going to show you how to get them in a foolproof
way of getting them in just a second.
Some examples of leafy greens and cruciferous vegetables are things like cabbage, cauliflower,
broccoli, spinach, kale.
I mean these are really nutrient dense foods.
And for those people who constantly ignore eating them, they will develop nutritional
deficiencies at some point because these particular foods are loaded with vitamins and minerals
and should not be forgotten about.
Now there's a lot of ways to get leafy greens in and even if you're somebody who isn't a
huge fan, I'll show you a foolproof way to make it happen.
So, one of the first ways that I do it is I get a nice big chicken salad and that's
how I break my fast.
I like to have just a nice array of different leafy greens in it, talking spinach kale,
also some romaine lettuce, then we put chicken on there you get your protein in, and then
some healthy fats through a dressing - maybe an Italian dressing, maybe olive oil and vinegar.
And this is really good because as we come off our fast, we want to have a nice big nutrient
dense meal.
And quite frankly, when you're fasting, your electrolytes are dipping low.
And one of the best ways to get those electrolytes back up is through eating a bunch of leafy
greens.
So, it's a great way to break your fast.
At dinnertime, I'll typically do some sort of side vegetable, maybe it's like a roasted
broccoli, maybe it's cauliflower fried rice, I mean, there's just so many different things
that you can do and really, really enjoy.
Now, from there, let's say that you're that person who just doesn't like eating leafy
greens.
You're my friend who had to pull that little sprig of lettuce off his burger because he
just thought it was gonna kill them.
Then a great way to get them in is through smoothies.
I've been like on a big smoothie kick as of lately, and I really enjoy it.
For me, it's almost like a challenge, like how many healthy things can I get in a smoothie
and still have it taste good.
You know, I'm putting cinnamon in all these different herbs and spices in I'm putting
these healthy fats in, MCTs, a little bit of olive oil, just trying to get as much in
there as I can make that as nutrient dense as possible and I really enjoy the process
of it.
And so, you can do this all with a smoothie.
Get lots of leafy greens in, put in some mixed berries, which are going to be very micronutrient
dense and in really healthy for you a lot of antioxidants in there, lots of vitamins
and nutrients.
And so, try that.
If you're not a salad person, if you're not a side vegetable person, don't ignore the
fact that you are not getting enough leafy greens in increase it through eating smoothies.
And I'm telling you, it'll change your life.
Now, there's next food is beneficial while fasting for two reasons.
And I have tested this out myself because I really wanted to know if it was true and
if it would work and I've been on a little bit of a kick with it as of lately in this
food is the potato.
Now, despite what all the never-carb gurus will say the potato has a lot of benefits
for those who are fasting.
Here's the first.
The first is that it has a lot of electrolytes in it.
So, if you're somebody who's fasting and your electrolytes start to drop low as they always
do, and you maybe even struggle in this area a little bit - maybe you're an athlete - the
potato has 520 milligrams of potassium in just one of them.
It also has 50 milligrams of magnesium, it has iron, copper, manganese, and also has
vitamin B and vitamin C. It can be a great complement to a fasting regimen for those
people who aren't Type II diabetics and don't have insulin resistance or some other major
health concerns.
The second benefit that potatoes have to offer is that they score the absolute highest on
the satiety index.
We know that fats are pretty high up there, but potatoes are even higher.
And when you're intermittent fasting, we know that that's one of the things that people
struggle with – cravings, hunger.
One of my friends who has successfully - he's like one of the very few people that I know
of who has successfully fasted religiously over the past 10 years - he told me that one
of his keys to success is adding in potatoes, so might be worth a try for you.
Because we're talking about fasting, I want to throw in a few bonuses that will help you
get into a autophagy faster.
One of the first ones and first things that you can do is you can drink coffee and green
tea in order to speed the process up.
Now, don't worry if you're not a black coffee drinker - and you have to be drinking black
coffee because if you're putting cream and xylitol and all these things in it, you're
just not going to get the benefits.
But if you're not a black coffee drinker, one of the things you can do is just sip green
tea and you can still get that same benefit.
Looking to foods, there's a few foods that you can eat during your eating window that
can support you getting into autophagy faster as well when you're fasting.
That's going to be things like red onions, red raspberries, and also grapes.
And they're able to help you with this because they have a plant compound in them called
quercetin that supports this process.
Another plant compound that you can look to that helps you get into autophagy faster is
going to be carsonic acid.
You can find this in herbs like rosemary, oregano, or sage.
What you can do, and I know people who do this - I don't personally but I know people
who do this - is you can actually grind some of these herbs up, put them in water mix them
up and drink them while in a fasted state and it promotes autophagy.
Now, the next two nutrients that are incredibly powerful not only for supporting autophagy
but also for anti-aging and longevity is going to be curcumin and resveratrol.
You can get curcumin by using the spice turmeric.
So, if you want to spice up your food, if you're making maybe some Indian cuisine, it's
a great spice for that, or maybe even putting a little bit in your smoothie and you can
get resveratrol from grapes, blueberries, and red wine.
All of these tips are going to help you take your fasting to the next level.
If you love this video, I know that you're really gonna love this one.
“With a low carb diet or a ketogenic diet and exercise, you can already have a problem
with potassium as it is.
So, if you throw in apple cider vinegar, it might actually cause a few more problems for
you.”