Intermittent fasting (IF) has gained popularity as a method for weight loss and overall health improvement. It involves cycling between periods of eating and fasting, which can vary from daily time-restricted eating windows to alternate-day fasting. But to reap the benefits and ensure the practice is effective, understanding the nuances of what to consume and when is crucial.
Dr. Pedi Mirdamadi’s Top Three Rules for Intermittent Fasting
Dr. Pedi Mirdamadi, known for his health advice on TikTok under the handle @drpedinaturalhealth, has shared clear and practical guidelines for those engaging in intermittent fasting. Here are his three essential rules:
1. Drink Water, Tea, and Coffee (Without Additives)
During fasting periods, it’s important to stay hydrated. Dr. Mirdamadi emphasizes that water is always permissible and essential. He also permits tea and coffee, but with a key restriction: these beverages should be consumed without sugar or creamer. Both tea and coffee can be enjoyed as long as they don’t contain added calories or disrupt the fasting state.
Why This Matters: Consuming drinks with added sugars or creamers can break your fast by introducing calories, which can interfere with the fasting benefits and hinder metabolic processes.
2. Supplements: What to Take and What to Avoid
While on an intermittent fast, some supplements are beneficial and should be included, while others are best avoided:
Allowed Supplements: B vitamins, electrolytes, minerals, and Omega-3 fatty acids are generally considered appropriate and helpful during fasting periods.
Avoid: Bone broth and protein powder are not recommended during fasting because they contain calories and can break the fast.
Why This Matters: Supplements like B vitamins and minerals can support your body during fasting without breaking the metabolic state. Conversely, caloric supplements can interfere with the fasting process and diminish its effectiveness.
3. Optimal Eating Window and Timing
Dr. Mirdamadi advises aiming for a fasting period of 14 to 16 hours, which is often cited in research as providing significant health benefits. He suggests that you should eat during a restricted window and only when you genuinely feel hungry.
Why This Matters: A 14 to 16-hour fasting window aligns with many studies that highlight the benefits of intermittent fasting, including improved insulin sensitivity and enhanced fat metabolism. Eating only when hungry helps to regulate your food intake and aligns with your body’s natural hunger cues.
Additional Clarifications
Dr. Mirdamadi’s advice has sparked some questions among his followers, particularly regarding the inclusion of milk in coffee. He clarified that milk is not permitted during fasting because it contains calories, which can break the fast.
Conclusion
Dr. Pedi Mirdamadi’s tips offer a straightforward approach to intermittent fasting, focusing on hydration, appropriate supplements, and optimal fasting durations. By adhering to these guidelines, you can maximize the benefits of intermittent fasting while maintaining a clear and effective practice. For personalized advice, consulting a healthcare professional is always recommended to ensure that intermittent fasting aligns with your individual health needs.
