How Intermittent Fasting Works

Intermittent fasting isn’t meant to starve yourself — it’s about cutting back on calories for short periods of time. During the Weight Loss Window of Flex with Revolex™, you can fast once per week (or more, if desired).

What Happens To Your Body When You Fast?

After a meal, your body turns sugar into glucose, releases it into the bloodstream, and uses it for energy. Any extra energy is stored in your body to use at a later time. When you fast, your body is depleted of blood glucose. Your body will then look for another energy source, naturally switching to fat. Regularly flipping on this “metabolic switch” can aid in weight loss and lead to other health benefits, such as improved glycemic control and decreased cholesterol and blood pressure.

It’s important to pair fasting with a healthy diet, such as Flex with Revolex. Fueling your body with the RM-approved lean proteins, vegetables, and healthy fats between fasting periods activates your satiety hormones, so you’ll feel full and satisfied prior to your fast.

4 Tips for Success

Be Consistent

Consistency is key when it comes to building new habits and routines. Select a 16-hour fasting period that works best for your schedule so that it fits naturally into your life. For example, if you enjoy having early family dinners each night, you might fast from 7 p.m. until 11 a.m. the next day.

Hydration Is Key

We recommend you drink at least half of your water intake by the afternoon to prevent dehydration. Stick to zero-calorie fluids like water, seltzer, diet soft drinks, or Crystal Light. If you begin to feel hungry, a cup of warm tea or black coffee can help curb cravings.

Continue to Track Food

Track your daily food intake with an app like MyFitnessPal to ensure your body gets the nutrients it needs during your nonfasting hours. You can even track your mood throughout the process and make any necessary adjustments to find your ideal fasting period.

Stay Busy

The best way to go through a fasting period is to keep yourself busy. If your mind is idle, you may start thinking more about food or start counting the hours until you can eat. Set yourself a goal at work and try to achieve it, clean out your house, read a book, or learn how to play an instrument.

Flex with Revolex patients should consult with the Guidebook or their RM Provider before beginning a fasting routine. Patients should not fast if they are on the RM3® program.

Crispy Country Radishes

Recipe Yields: 4 cups of vegetables

INGREDIENTS

• 4 cups radishes, trimmed and halved

• 1 tsp sea salt

• ¼ tsp black pepper

• ½ tsp smoked paprika

• ¼ tsp onion powder

• ¼ tsp garlic powder

• Zero-calorie nonstick cooking spray

• Parsley for garnish

Crab & Asparagus Omelette

Recipe Yields: 8 oz. of protein, 2 cup of vegetables

INGREDIENTS

• 1 cup asparagus spears, cut in to ¼ inch pieces

• ¼ cup onions, chopped

• ½ cup tomato, diced

• 6 oz. of crab meat, chopped

• 6 egg whites

Directions

1. Preheat the oven to 400°F.

2. Toss radishes with a little zero-calorie nonstick cooking spray and spices.

3. Arrange radishes in a single layer on a baking sheet, making sure each radish touches the pan.

4. Roast for about 30 to 35 mins., until golden and crispy.

5. Season with extra salt and pepper to taste. Garnish with parsley.

FOR FLEX™ PATIENTS

Top with pepper jack cheese (½ oz.)

• 1 tsp dried dill

• 1 tsp garlic powder

• Ground black pepper to taste

• Zero calorie non-stick cooking spray

Directions

1. Spray a skillet with zero-calorie nonstick cooking spray. Add the asparagus, chopped onions, and diced tomatoes. Sauté for 5 mins. or until desired tenderness.

2. Add the crab meat and continue to sauté 5 more mins. or until the crab is cooked.

3. Whisk together egg whites, dill, onion powder, and pepper, set aside.

4. Spray a skillet with zero-calorie nonstick cooking spray. Add half of the egg mixture. Top the eggs with half of the crab mixture and allow to set.

5. Fold the omelet in half and press down with a spatula. When cooked on the side touching the pan, flip to cook the other side.

FOR FLEX™ PATIENTS

Serve with an avocado (¼).