An approachable method to intermittent fasting. From our registered dietitian, Emma Hulse.
What is Intermittent Fasting?
Intermittent fasting is an eating sequence that cycles between 1) eating sensibly and 2) eating low-calorie foods or nothing. (Note that intermittent fasting is not a cycle of binging and fasting, which is disruptive to your health.) Fasting days can be 1 or 2 days a week, or just an extension of the times you may already be fasting, such as after waking. At Splendid Spoon, we believe that one day a week of low-calorie fasting is a pattern that’s easy to maintain.
The Benefits of Intermittent Fasting
Research indicates that intermittent fasting has a variety of health benefits. These are a result of putting the body through stressful periods of deprivation. Exposing cells to stress has been associated with the cell's and body’s ability to better handle stress in the future.Similarly, high intensity exercise puts stress on the muscular and cardiovascular system, which, when followed by a period of recovery, leads to increased strength. Intermittent fasting is a similar concept. Although some studies illustrate health benefits on a biological level, such as reducing inflammation and insulin resistance, and increasing brain hormones, the core strength of adhering to an intermittent fasting routine lies in the overall reduction of calorie intake. Simply put: days of fasting result in eating fewer calories overall. Combining our weekly Soup Cleanse with our breakfasts and lunches makes it simple to start and maintain an intermittent fasting program.
Why is a Soup Cleanse Best?
Splendid Spoon meals are a great way to prevent spikes in blood sugar during fasting days. Our soups are low in sugar, and high in fiber (the average drinkable soup contains 7 grams of fiber) to make you feel fuller.
Doing the Cleanse Day
1 Day: 4 Drinkables + 1 Bowl: Begin with your meditation and water + lemon. Only one caffeinated coffee or tea today! Allow 2 hours between each meal. During breaks, have 2 cups of herbal tea or water.
1) Start: Energize with complex carbs + healthy fats.
- Cauliflower Coconut
- Celery Plant
- Parsnip Apple
2 & 3) Sustain: Heal and hydrate throughout the day.
- Beet Balsamic Bisque
- Butternut Turmeric
- Carrot Turmeric Elixir
- Pumpkin Pear Hempseed
4) Dinner: Slow down and Spoon a heartier plant-based Bowl.
5) Nightcap: Prepare body for rest.
- Fennel Consommé
- Vegan Bone Broth
Avoid alcohol. Opt for a lighter workout. This is a day to be kind to yourself!
If you’re feeling hungry, fatigued, or headache-y on the Cleanse Day, tune in to your body. If you need more sustenance, do it, and don’t forget to hydrate! Our go-to snacks are raw fruits or veggies with nut butter, or a handful of nuts and seeds.