Intermittent Fasting Lowdown
My Full Disclosure Policy
Intermittent Fasting has been pivotal in my weight loss
I have a confession I haven’t been 100% forthright in my weight loss journey. For about ten months I have been intermittent fasting. When people ask me how I lost 70 lbs, I always say it was through Pray, Eat Well and Exercise. It never occurred to me that Intermittent fasting had something to do with it too but looking back it probably has helped me tremendously. It wasn’t until I was talking to someone about how I intermittent fast and she said, “Well, De that sounds like your secret formula.” I never thought of it like that because at this point it’s second nature I have been doing it for almost a year now.
Intermittent Fasting is an eating pattern that alternates through fasting and feasting periods. Fasting has been practiced since Biblical days and now modern day science can give you a definition of the benefits of this longtime practice. It is also prevalent in the Fitness and Health Industry, and now there is a resurgence of people fasting other than for Biblical purposes.
According to the National Institute of Health, there are so many benefits to fasting:
- Reduces inflammation. Inflammation can have some adverse effects on the body. It’s the way your body responds to outside threats like stress, infection, or toxic chemicals. An overreaction can cause your body to “fight” itself which can lead to chronic diseases among other things. Fasting has been
- Optimize energy metabolism- your body uses what it has more efficiently during fasting.
- Bolster brain function. According to a National Institute of Health Study, “The behavioral responses to Intermittent Fasting are associated with increased synaptic plasticity and increased the production of new neurons from neural stem cells” (Lee et al., 2002). Meaning your brain sends signal better and creates new signals more often.
- Protects against diabetes, cancers, heart disease there has been studies that intermittent fasting during chemotherapy has helped reduce the toxicity levels in cancer patients and improving they’re well during treatment. (Lee et al., 2012).
- Protects against neurodegeneration (such as Alzheimer’s). When you are fasting your body will utilize fatty acids for energy; meanwhile, your brain is using ketone, amino acids, and other free fatty acids. Studies show that “a human can survive for 30 or more days in the absence of food.” It has also been hypothesized that the process of Ketolysis that happens during prolonged fasting has had improved the aging process and had a positive effect on mice with Alzheimer’s disease.
- Reduces obesity, hypertension, asthma and rheumatoid arthritis.
- Fasting has the potential to delay aging
How I do it?
You’re going to find a lot of different methods. Everyone has the secret sauce but if you do your research, follow common sense you can fast too. Three methods of intermittent fasting can be found with lots of different names and variations, but I will give you the fundamentals.
There is the controversial 5:2 Method: Where you eat your calorie regimen for five days but two days consecutively you eat 500-600 calorie.
There is the 16/8 Method: This method was popularized by Leangains and has been called “Leangains protocol”; You do a 16 hour fast and then an 8-hour feast or eating period.
There is the Eat-Stop-Eat Method: This is when you feast you fast for 24 hours 1-2 times per week. It’s usually dinner to dinner, so you have overnight, but it’s still hard to withstand from food for 24 hours.
I do a combination of the 12/16/8 method and Eat Stop Eat Method. It sounds very confusing but like anything, once you’ve been doing it for so long becomes second nature. I do a 12 hour fast daily; kitchen curfew is 8:30 pm (which is late) and then the I don’t resume eating till after 8:30 am. On arm days I typically do a 16 hour fast I will do kitchen curfew at 8:30 pm and then begin eating the next day at 12:30p. On Sunday’s I usually do a stop to eat. From Saturday dinner time to Sunday dinner time I fast. I’m not going to lie at; first, it was crazy hard, but now I don’t have an appetite until dinner Sunday. I don’t usually do anything other than Church and nap. It’s a beautiful day to relax, fast and worship.
Why I do it? How
When I fast I feel better and I have more energy. I am not snacking all day, and it’s easier to hit my macros in my 8-12 hour feasting span. I plan fewer meals, and they are more massive and more nutrient dense to get all that I need. Having lots of small meals has me in the mindset of continually nibbling, and I need to sit and eat meals if not I end up biting more than I intended. It helps to boost my metabolism as well while I am eating for my goals. I have found it very useful in my weight loss journey and contribute it to my belly fat loss as well.
Should you do it?
If you are currently underweight or have a history of eating disorders, I would not recommend fasting. If you want to try another approach at your nutrition and the way you eat I would try it for a week and see if it makes a difference. Try it longer to have a lasting effect. It’s really up to you, but I would inform myself before “joining a challenge.” The most adverse side effect of intermittent fasting is hunger. Other than that it is beneficial unless you have a preexisting condition that prolonged fasting would effect such as diabetes. With any nutrition program, you should consult your doctor first. Also, intermittent fasting is not going to replace getting prayer, rest, exercise and eating nutrient-dense food. This is in addition to your existing exercise routine.
Where do you begin?
Begin with a 12 hour fast for at least three days a week and graduate as it gets easier. Nothing crazy stop eating at a specific time every night and don’t begin again until 12 hours later. I would also encourage you to drink up your water during this time it will help you with cravings and meet your hydration needs. It’s that simple. The more complicated it, the less efficiently it is adapted. You’ll know when you’re ready to try other methods of intermittent fasting.
Some basic considerations:
- While fasting it is okay to drink, water, coffee, tea, and no sugar beverages. I like to start my days off with BulletProof coffee which is Organic Coffee, 1 Tbsp. Coconut Oil, 1 Scoop of Vital Proteins Collagen and a little Cinnamon or Chai Spice Mix I don’t do Protein Shakes, Meal Supplements or Dairy Products while fasting
- I thought breakfast is the most important meal of the day and it should not be skipped. Breakfast is essential, but the positive effects of fasting on your body supersede the impact of well-balanced lunch.
- Should I take supplements or medications while fasting? Most supplements and medications recommend consuming with a meal because they are fat-soluble. Of course, consult a physician, but you should probably wait until you resume eating to take your supplements and medications.
- If you workout early in the morning and concerned about fasted workouts they are found. There has been lots of research on the benefits of a fasted exercise. I also recommend Branch Chain Amino Acids or BCAAs to drink before or during your workout.
- I don’t want to lose my muscle gains. Muscle gains are from proper protein intake. During your feasting time, you should be making sure you are getting the appropriate amount of protein to nurture muscle growth and prevent loss. There have been studies that intermittent fasting will result in less muscle loss than if you restrict your caloric intake.
- I don’t want to get Metabolic Damage from fasting and slow down my metabolism. GRR! Another lack of research that is going around I’m not sure if it’s to scare women or people don’t check their facts but short term quick boost metabolism. It’s fasting for long periods of over three days that can cause damage and a suppressed metabolism.
Here are 5 Do’d and Don’ts of fasting!
Have you ever intermittent fasted?