About Intermittent Fasting

Understanding intermittent fasting and importance of medical supervision

If you’ve already implemented a low-carb diet for a while, intermittent fasting (IF) might be helpful. Strategically timing meals and fasting periods enhances the body's natural ability to burn fat, improving metabolic flexibility—key benefits that align perfectly with a low-carb lifestyle.

We don’t recommend fasting if you are new to the low-carb diet. But if you have been following this diet for a while, you might find yourself naturally eating fewer meals or skipping breakfast which are both forms of intermittent fasting. 

Let's explore why it could be a valuable tool if you’re experienced with low-carb and looking to further improve your health or overcome a weight loss plateau. 

Fasting is not a necessary part of the Revero method, but you may benefit from the practice.

What Is Intermittent Fasting?

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Unlike other diet strategies, it doesn't focus on what you eat but rather when you eat it. 

This natural rhythm allows your body to focus on healing and repair, complementing the benefits of a low-carb diet and supporting overall health and wellness goals.

Types of Fasting

There are several different types of fasting that are commonly used. Only water, tea, or black coffee is typically consumed.

• 16:8: 16 hours of fasting with an 8-hour eating window.
• 18:6: 18 hours of fasting with a 6-hour eating window.
• 20:4: 20 hours of fasting with a 4-hour eating window.
• 24-hour fast: No eating for a full 24 hours
• 36-hour fast: A day and a half without food
• 48-hour fast: Fasting for two days
• Alternate-day fasting (ADF): Alternating between days of regular eating and days of fasting or very low-calorie intake.
• Prolonged fasting (longer than 48 hours): from 2 days to several weeks. Prolonged fasting is not recommended or supported by Revero at this time since it requires much closer or in-person medical supervision and can have more serious side effects.

Which Type of Fasting Requires Medical Supervision?

Medical supervision is needed for fasts over 24 hours, especially if dealing with medical conditions. Fasting can affect blood sugar, blood pressure, and medication effectiveness, so medical supervision is needed to adjust dosages and monitor for side effects. 

Fasting for 24-48 hours, regardless of your health conditions, must be discussed with your clinical team to ensure your safety. 

If you are on medication for diabetes or high blood pressure, communicate with your clinical team before fasting longer than 24 hours as special caution and medication adjustment may be necessary.

If you have type 2 diabetes, hypertension, a tendency to faint, any heart issues, kidney disease, or any other serious chronic conditions, you also must communicate with your clinical team before attempting fasts that are 24 hours or longer to avoid serious complications. 

Also, if you’re new to fasting, it’s important to start under the guidance of a healthcare provider to ensure you’re following a safe and effective approach.

When Fasting Is Not Recommended Or Supported At Revero

Revero does not support or recommend fasting in the following scenarios since they require in-person clinical supervision to monitor for complications like electrolyte imbalances, dehydration, or nutrient deficiencies.

• Prolonged or Extended Fasts: Fasting for more than 48 hours should only be done under more direct and close medical supervision to monitor for complications. Revero does not support or recommend fasting longer than 48 hours. 
• Breastfeeding: Fasting is generally not recommended while breastfeeding, but if considered, it should only be done under medical supervision in an in-person clinic.
• History of Eating Disorders: If you have a history of anorexia, bulimia, or other eating disorders, you should avoid fasting or only fast with supervision in an in-person clinic, as it can trigger disordered eating patterns.
• Elderly or Underweight Individuals: In-person medical supervision is recommended if you’re elderly or underweight, as fasting can lead to muscle loss and nutritional deficiencies in some situations.

Benefits of Fasting

• Breaking out of a plateau, promoting weight loss and fat burning
• Improved blood sugar control
• Improved blood lipids
• Reduced inflammation
• Cellular repair and autophagy
• Improved heart health
• Better brain health and cognitive function
• Longevity
• Hormone regulation
• Digestive system healing

Issues With Fasting

• Potential loss of muscle mass 
• Sometimes reduces insulin sensitivity
• It may be unnecessary when in ketosis 
• Risk of medication side effects
• Not a sustainable strategy compared to a low-carbohydrate diet

What Revero Recommends

If you haven’t fasted before or you’re new to low-carb we don't recommend fasting. 

After a few months, it’s absolutely fine to try a 16:8 fasting window. Make sure that you’re reaching or getting close to your protein intake goals.  

Fasting must be approached carefully if you’re on diabetes medications as it can lead to large fluctuations in blood glucose levels requiring medication adjustment. It’s best to avoid fasting while on certain diabetes medications unless guided by your Revero medical provider. 

How to Fast: Dos and Don'ts 

Fasting Dos:

Stay hydrated 

• Drink plenty of water and electrolytes throughout your fasting window. You can also have herbal teas, black coffee, or other non-caloric beverages.
• Listen to your body 
  
  • Pay attention to how your body feels. If you’re feeling fatigued, lightheaded, or unwell, it might be a sign to adjust your fasting regimen or take a break.
• Break your fast gently 
  
  • Start with something light and easy to digest.
• Stay busy 
  
  • Engage in activities to keep your mind off food during fasting hours. 
• Focus on nutrient-dense foods: 
  
  • Prioritize whole, unprocessed foods.
• Plan your meals 
  
  • Plan your meals ahead of time.
• Get adequate sleep: 
  
  • Prioritize good sleep.
• Be patient 
  
  • Give your body time to adjust to intermittent fasting. 
• Make sure to break your fast with a low-carb meal. Breaking a fast with sugary foods can cause a rapid spike in blood sugar and leaves you feeling sluggish.

Fasting Don’ts:

• Don’t overeat during the eating window
  
  • This can negate the benefits of fasting and lead to digestive discomfort.
• Don’t break your fast with unhealthy foods
  
  • This can cause a rapid spike in blood sugar and leave you feeling sluggish.
• Don’t ignore your body’s signals
  
  • It’s important to listen to your body and adjust your fasting schedule if necessary.
• Don’t rely on fasting alone
  
  • Combine it with a healthy, balanced diet and regular physical activity for the best results.
• Don’t neglect electrolytes
  
  • Especially if you’re fasting for extended periods or following a low-carb diet.
• Don’t rush into longer fasts
  
  • For example 24 hours or more, if you’re new to fasting
• Don’t compare yourself to others
  
  • Everyone’s body responds differently.
• Don’t fast when you’re sick or extremely stressed
  
  • Your body may need extra nutrients during these times.

Should You Practice Fasting?

Revero doesn’t require fasting during our program, and we discourage it for certain individuals who are new to the low-carb diet as explained above. It can, however, be of benefit if you are already experienced with low-carb diets or fasting, or need to get out of a plateau. If you’re considering fasting, talk to your health coach to make sure that it’s right for you, and that you stay safe when fasting.