Intermittent Fasting: Doctor Chip's Guide to Menu, Recipes and Supplements

 

Intermittent fasting - in brief

Intermittent fasting is a lifestyle that alternates periods of eating with periods of not eating, without dictating what you eat, but when you eat. By reducing insulin levels, the body becomes sensitive to glucose and starts to burn fat for energy.

How it works

Food window
The interval between the first and last meal.
Food break
The time without food, between the last meal and the first meal the next day.

Ideal: 16-20 hours off, 1-2 meals a day (including OMAD - one meal a day).

Main benefits

  • Regulating blood sugar and body weight
  • Reducing inflammation and oxidative stress
  • Mental clarity, better sleep and constant energy
  • Improving cardiovascular health and insulin sensitivity

Popular types of intermittent fasting

  • 16/8: 16 hours break, 2-3 months.
  • 20/4: a hearty meal daily.
  • Periodic fasting: alternating 5 days on - 2 days off.

Intermittent fasting - Menu and Recipes

Discover the recipe books recommended by Doctor Cip with meal ideas suitable for every type of fast: light soups, healthy fats, savory combinations without sugar and white flour.

Doctor Cip's recommendation

For an efficient and safe job:

  • Berberine – helps regulate blood sugar levels, dosage: 2 capsules per day
  • Zeolite – supports detoxification, dosage: 6 capsules per day. Start with one capsule on the first day and increase by one capsule per day until reaching 6. Drink 2 liters of water per day. If taking medication, allow a 2-hour interval between zeolite and medication.
  • Aronia Biotic – balances intestinal flora, dosage: 1 capsule per day.

My recommendation is to listen to your body: test and see which version feels best. Don't overdo it!

Remember: intermittent fasting is a marathon, not a sprint.

I started with a break of 14 hours and 3 meals, then went to 16 hours, then to 18 hours and 2 meals, and finally to one meal a day - effortlessly, naturally.

I also tried a 48-hour water fast, but I didn't like it, so I didn't repeat it. Even today, most days, I eat only once a day.

Frequently asked questions about intermittent fasting (FAQ)

1. How many hours should the food break last?

The food break should be at least 16 hours.

2. Can you drink coffee or tea while fasting?

Yes, as long as they are not sweetened with sugar. Better yet, add a teaspoon of coconut oil, because it reduces sugar cravings and delays the feeling of hunger.

3. Do medications or supplements interrupt the food break?

No, I'm not interrupting.

4. What happens if you interrupt your fast?

Nothing bad happens - you just temporarily return to your previous metabolism.

© Doctor Cip - Informative content. It does not replace medical consultation.

 

Customers rate us 4.9/5 based on 1211 reviews.