What is the Mini-Fast Program with Exercise?

by Dr. Julian Whitaker
Filed Under: Weight Loss, Mini-Fast With Exercise
Last Reviewed 02/18/2014

What is the Mini-Fast Program with Exercise?

We have been using my mini-fast with exercise program, or intermittent fasting diet with resounding success at the Whitaker Wellness Institute. In a nutshell, with this intermittent fasting diet, you simply:

  • Get up in the morning and drink a glass of water. If you want to, have a cup of coffee or tea. You can use a little creamer and/or low-calorie sweetener like xylitol or stevia. But don’t eat or drink anything else.

  • Be sure to take any medications as directed by your doctor. (If you’re on insulin, be sure to monitor your blood sugar as it may drop too low and require an adjustment in medication.) You can also take your daily multivitamin and/or other nutritional supplements, provided they don’t upset your stomach. If they do, then take them later with meals.

  • Next, put on your workout gear and do some aerobic exercise. You can walk briskly, jog or cycle; use a treadmill, stair-stepper, mini-trampoline or stationary bike; or take an aerobics class or work out with an exercise video at home. The important thing is that you exercise, building up to 30–45 minutes with moderate effort. (Don’t go overboard. You don’t want to burn yourself out before you get started.)

After you exercise, get on with your day, but continue the intermittent fasting diet until lunch. Drink water, of course, and feel free to have coffee or tea. Don’t worry about being too hungry to make it through the morning. This fasting/exercise combo seriously dampens your appetite, and the caffeine in coffee and tea helps blunt hunger as well. (There are also a few targeted supplements you can take for extra support, particularly when you’re first getting started.)

At lunchtime, break your fast and eat normally for the rest of the day. Get plenty of lean protein and healthy carbohydrates. You don’t have to count calories, but you don’t want to pig out at lunch or dinner, either. Fortunately, you’ll find that eating sensibly for two meals a day requires far less discipline than cutting calories all day long, and sticking with this routine is much easier over the long haul.

Obviously, if you have any serious medical conditions, check with your doctor before beginning the intermittent fasting diet or any other fasting/exercise program.

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