What Is Intermittent Fasting?
- Intermittent fasting (IF) is an eating pattern where you cycle between periods of eating and fasting.
- You already fast every day while you sleep. Intermittent fasting simply extends that fast a little bit longer.
- Intermittent fasting is very easy to do and most people actually report feeling better and having more energy during the fast.
Why Intermittent Fasting Works
- Every time we eat, insulin is raised.
- Insulin stores sugars into skeletal muscle and the liver as glycogen.
- The excess glucose gets turned into fat. (This process is called De-Novo Lipogenesis)
- The process goes in reverse when we do not eat (fasting).
- Insulin levels fall signaling the body to start burning stored energy.
7 Science-Backed Health Benefits of Intermittent Fasting
- Improved mental clarity and concentration
- Lowered blood sugar and insulin levels
- Increases in Human Growth Hormone (HGH)
- Reduced inflammation
- Improved body composition
- Reduced cardiovascular disease risk
Example Intermittent Fasting Meal Plan
8AM – One cup of black coffee or tea
10AM – One serving of Innotech Nutrition Fasting Days
12PM – One glass of lemon water, soda water or sparkling mineral water
2PM – One serving of Innotech Nutrition Fasting Days
Eating Window 4PM-8PM
4PM – Coconut Curry Chicken Stir Fry
6PM – Vegan Hemp Protein Muffins
8PM – Chia Seed Pudding
10PM – One cup of chamomile tea or 1 serving Innotech Nutrition Fasting Days
Meal Plan Recipes
Coconut Curry Chicken Stir Fry
2 organic boneless, skinless chicken (or turkey) breasts
2 large carrots, thinly sliced
1 medium onion, chopped
1 (14 ounce) can organic coconut milk
1 tablespoon of coconut oil
4 garlic cloves, minced
1 tablespoon grated ginger
2 teaspoons crushed red pepper flakes
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon curry powder
salt and ground black pepper, to taste
- Cut chicken breast into strips or cubes (depending on preference)
- Melt 1/2 Tbsp coconut oil in a large dying pan over medium heat.
- Add chicken into the skillet and cook for 5-10 mins, until no longer pink. Remove and place in a bowl.
- Melt the remain 1/2 tbsp coconut oil into the skillet and heat until sizzling.
- Add in carrots, onion, garlic, ginger, red pepper flakes, ground cumin, cinnamon, curry powder, salt and black pepper into the pan.
- Cook until onions are translucent, and carrots are soft. About 5-8 mins.
- Stir in coconut milk and simmer until flavours have blended. About 10 mins.
- Add chicken back into the frying pan and simmer for a few mins to absorb sauce.
- Serve with a side of broccoli or other green vegetable of your choice.
Vegan Hemp Protein Muffins
1/2 cup coconut flour
1/2 cup hemp hearts
3 scoops Innotech Nutrition Organic Fermented Vegan Protein Powder
6 tablespoons cacao powder
1 398mL can canned pumpkin
1/2 cup avocado oil
1 cup coconut milk
1 teaspoon vanilla extract
1 teaspoon cream of tartar
1/2 teaspoon baking soda
pinch of sea salt
- Preheat oven to 350*F.
- Mix ingredients together in a food processor. Start with mixing all the dry ingredients together and then add in oil, canned pumpkin, coconut milk and vanilla extract.
- Line a muffin pan with muffin liner/papers and then spoon batter into 12 medium sized muffin cups.
- Bake at 350*F for 20 to 23 minutes, or until baked all the way through. You can test with a toothpick to confirm muffins are done.
Chia Seed Pudding
2 cups of unsweetened coconut or almond milk
2 tsp vanilla extract
1/2 cup chia seeds
Optional Add-in: 1 tsp of stevia
Optional Topping: Add ¼-1/2 cup blueberries or raspberries
- In a small bowl, whisk together the non-dairy milk, vanilla and optional sweetener.
- Add the chia seeds and stir to combine.
- Divide into 4 smaller containers (like mason jars).
- Refrigerate 4-6 hours, stirring or shaking once halfway through (around 2-3 hr mark) to stop the chia seeds from clumping together.
- Optional: add the berries on top and serve.