Most Recent Progress Pics
Now, the most recent intermittent fasting progress pics I have show about a 20-pound weight loss.
These are from June 2, 2020, to August 28, 2020.
So almost three months, 20 pounds down!
Im SO bad at getting photos at the beginning of trying new things!
I was about 170 pounds here, and now Im under 150.
But I wish I had some when I was closer to 180! That would have been a much more dramatic visual!
At any rate, I hope you can still see the intermittent fasting weight loss progress and that it inspires you to try it for yourself!
Eat The Right Kinds Of Food
Eating the right kinds of food is the perfect complement to portion control. When IF leaves you wanting when it comes to food, you may tend to grab microwavable meals or head to the nearest burger-and-fry shop.
You may also consider drinking sweetened beverages for the taste or because you believe you need to increase your carbs.
All these will not give you the intermittent fasting results you want. Processed foods, especially ultra-processed foods, can leave you feeling even hungrier. Worse, youre increasing your risk of metabolic conditions, including obesity.
Here are some tips for eating healthily:
- Focus on foods with healthy fats, such as avocados and salmon.
- Eat healthy and lean proteins, such as grass-fed beef, organic tofu, and beans, peas, and lentils.
- Stuff your plate with leafy greens.
- Consume some nuts as snacks.
Some people like to follow a low-carb, low-calorie diet in between fasting periods so that they can keep up the level of fat burning and lower the risk of weight gain. The ketogenic diet is one example.
You Selected The Wrong Fasting Plan To Lose Weight
So you have decided to try fasting intermittently to help lose body weight, but not all types are equal. Consider the length of the fasting period and choose one that works for you.
Do not simply choose a plan because your friend has found some success with it what works for them may not work for you. You are more likely to succeed if you find one that allows planning your eating and fasting periods around your work schedule and lifestyle.
You may have also heard of another high-profile weight loss regimen called the keto diet. This diet also helps burn fat and reduce insulin resistance but differs in that you consume high-fat but low-carb foods.
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How To Start Intermittent Fasting
The best way to start intermittent fasting is by deciding to start and making a plan for your week following the intermittent fasting rules I shared above.
If youre new to intermittent fasting and want a step-by-step guide to help you get started, explain everything about working out, what you can eat and drink, how to figure out your fasting schedule, and more, check out my Intermittent Fasting for Women eBook.
It also includes a weekly plan to help you get started and succeed at Intermittent Fasting!
Intermittent Fasting for Women
If you want to dive deeper, Ive created a book with everything you need to know about intermittent fasting & a 1-week meal plan so you know exactly what to eat during your eating windows. Check out my Intermittent Fasting Guide here.
What Are The Possible Side Effects
There can be a number of possible side effects of intermittent fasting.40 Heres what to do if you encounter them:
- Hunger is the most common side effect of intermittent fasting. This may be less of an issue if youre already on a keto or low-carb, higher-fat diet.41Learn more
- Constipation is common. Less going in means less going out. However, keep in mind this is a normal response to eating less. It is not a concern and shouldnt require treatment unless you experience significant bloating or abdominal discomfort. Standard laxatives or magnesium supplements can be used, if needed.
- Headaches are common and tend to disappear after the first few times on fasts.42 Taking some extra salt often helps mitigate such headaches.43
- Mineral water may help if your stomach tends to gurgle.
- Other possible side effects include dizziness, heartburn and muscle cramps. Learn more
A more serious side effect is the refeeding syndrome. Fortunately, this is rare and generally only happens with extended fasts when one is undernourished.44
Since most of these side effects are manageable, they do not mean you have to stop your fast. However, if you truly feel unwell, are excessively dizzy, profoundly weak or have other severe symptoms, then you should break your fast.
Just remember to go slowly when you break it and prioritize fluids and salt . And of course, if the symptoms persist, see your doctor immediately.
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How To Start Intermittent Fasting In 5 Non
It’s daunting to start fasting, isn’t it?
- Someone online is poised to finish strong on day 2 of her 3 day fast because shes not even hungry. But instead of getting motivated you say Its only 10 AM and Im already hungry as a ravenous beast, I wont last the whole day, I cant do this today.
- Hunger pangs and cravings were so strong you didnt make it. Its easier to fast when youre fat adapted, the experts say. But that takes several weeks on a very low carb diet and you dont want to wait that long.
- Maybe you havent tried it, but youve thought about it. Oh, I cant do that.
What if there was a calm and confident way to get started? And what if your current abilities were enough?
| Instead of seeing it as another difficult duty you owe to your health, make it a self-experiment.
- Break it down into small but easily doable step-by-step actions that guarantee you will finish,
- observe and analyze what you discover,
- draw your conclusion: Is fasting right for you?
So youre not committing to it, youre here to learn about it. Because like most people, you learn by doing. Doesnt that sound easier already? But
Will I Lose Weight
Most likely.64 If you have weight to lose, it is extremely likely that you will lose weight if you do not eat.
In theory, its possible to eat more after fasting, of course, cancelling out the weight lost. But studies generally show that most people tend to eat significantly less overall.65
I call intermittent fasting the ancient secret of weight loss because it might be one of the most powerful dietary interventions for weight loss, yet it has been mostly ignored by doctors and dietitians for a long time.66
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You Do Not Exercise Enough
Intermittent fasting and exercise go hand in hand. When you exercise, you burn fat and increase human growth hormone levels in your body, which helps build muscle and improve your metabolic health.
Have a look at the following tips to help you plan when to exercise depending on your fasting plan:
- If you fast on alternate days, then plan to exercise on the days you are eating.
- If you plan to engage in an intense session, such as heavy weight training, make sure you eat shortly before to avoid depleting your glycogen stores .
- Try to time your exercise so that you can refuel with healthy carbohydrates and proteins about half an hour after your workout.
- Remember to stay hydrated throughout exercising and stop if you are feeling light-headed or unwell.
You may consider taking supplements containing branched-chain amino acids before a workout if you plan to weight lift. BCAA supplements do not add up to many calories and help with muscle fatigue so that you can work out for more extended periods.
Should I Eat 6 Small Meals A Day
There are a few main reasons why diet books recommend six small meals:
1) When you eat a meal, your body does have to burn extra calories just to process that meal. So, the theory is that if you eat all day long with small meals, your body is constantly burning extra calories and your metabolism is firing at optimal capacity, right? Well, thats not true.
Whether you eat 2000 calories spread out throughout the day, or 2000 calories in a small window, your body will burn the same number of calories processing the food .
So, the whole keep your metabolism firing at optimum capacity by always eating sounds good in principle, but reality tells a different story.
2) When you eat smaller meals, you might be less likely to overeat during your regular meals. I can definitely see some truth here, especially for people who struggle with portion control or dont know how much food they should be eating.
However, once you educate yourself and take control of your eating, some might find that eating six times a day is very prohibitive and requires a lot of effort. I know I do.
Also, because youre eating six small meals, Id argue that you probably never feel full, and you might be MORE likely to eat extra calories during each snack.
Although grounded in seemingly logical principles, the six meals a day doesnt work for the reason you think it would , and generally only works for people who struggle with portion control .
Thats why we made this:
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The Benefits Of Fasting
Increased Insulin Sensitivity
Insulin is a hormone released by the body when food is consumed, and it is responsible for the uptake of nutrients into muscles, fat cells and the liver. Various factors, including overeating, have led a majority of us to have poor insulin sensitivity.
Poor insulin sensitivity has been linked to increased risk of diabetes and cancer, as well as a decreased ability to absorb nutrients and burn fat. Practicing intermittent fasting can help boost your bodys sensitivity to insulin.
Increase in Growth Hormone
One study showed that 24-hour fasts temporarily increase the brains production of human growth hormone by between 1300 to 2000 percent . Human growth hormone helps protect lean muscles and metabolic balance in the body.
Improve Brain Function
A study conducted by the National Institute of Aging at Johns Hopkins University showed that fasting in mice increased the growth of new neurons in the brain, which can help battle dementia, Alzheimers, and Parkinsons disease.
It also helped stimulate Brain Derived Neurotrophic Factor , which helps create new nerves, and protects those nerve cells from being damaged by toxins. Mark Mattson, professor of neuroscience at Johns Hopkins, stated regarding fasting: The cells of the brain are put under mild stress that is analogous to the effects of exercise on muscle cells.
What Can I Eat While Intermittent Fasting
During the times when youre not eating, water and zero-calorie beverages such as black coffee and tea are permitted.
And during your eating periods, eating normally does not mean going crazy. Youre not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten and enjoyed. We want people to be mindful and take pleasure in eating good, nutritious food, she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.
Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether youre trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.
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Medical History Of Fasting
Theres evidence from as early as the 5th century BCE that fasting was used for medical purposes. The Greek physician Hippocrates, widely viewed as the father of modern medicine, recommended patients with certain diseases to abstain from food or drink. Another healer, Paracelsus, once wrote that fasting is the greatest remedy, the physician within.
Fasting is also a key practice in Ayurveda, the ancient Indian medical system. Fasting is seen as a purifying process that cleanses the body of Ama , helping to regulate Agni, the fire that helps to digest food. Emphasis is on portion size, eating only enough food you can fit in cupped hands, and making space for digestion between meals. Zero-fasting for longer periods of time is sometimes recommended, although rare.
Naturopathic medicine, using natural remedies for the body to heal itself, has also moved through the times, and remains popular in modern-day. In the US, the Natural Hygiene Movement of the 19th century looked to fasting as a form of medical treatment. Fasting was also popularised in the UK, under the Nature Cure movement, with many similar approaches towards fasting across Europe.
Do Not Restrict Calories
Its extremely important to nourish your body with wholesome foods and not restrict calories during your eating window.
While this isnt a hard rule, its a hard guideline for a healthy lifestyle as a woman. Our bodies are designed to hold on to the fat when we restrict calories, and because of this, many women struggle with weight loss or enter a plateau when they practice intermittent fasting.
During intermittent fasting, you will enjoy the same amount of calories your body needs in a smaller window of time. Instead of grazing without end from the time we get up until we go to bed , you will eat the food your body needs during the eating period.
I know this can be a challenge for many of us, so if you need a simple, real food meal plan to help you get started, check out my Intermittent Fasting Guide for Women & Meal Plan here.
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Intermittent Fasting Teaches Discipline
Wright says intermittent fasting is effective because it taught her self control. Since the rule required her to stop eating at 8 p.m., it prevented her from snacking before bed.
It helped me not to go into the kitchen at night and eat cake or ice cream very late in the night, says Wright. And I feel like that is why it works, because it teaches you discipline when it comes to what time youre eating your food.
When you are intermittent fasting, Wright explains, its easy to become obsessive about timing your meals. She says its important to not be too fixated on time.
Dont be so tedious with time if that makes sense, says Wright. Like, its okay to be a couple of minutes off like 10, 15 minutes off. Thats okay.
Sharing My Experience With Intermittent Fasting And The Best Ways To Start If For Women
Remember, I am a nurse I am not your nurse Im NOT a dietitian OR expert in nutrition.
I am just sharing what I do and what works for me. I get many questions asking how do I stay so fit. What do I eat? How do I still drink wine? How do I exercise? And many more!
For the past three years, I have been practicing an eating schedule called intermittent fasting.
If you havent heard of intermittent fasting, intermittent fasting is defined as a specific eating pattern that cycles between fasting and eating. This pattern of eating does not define certain foods you can eat or any foods are off-limits. The famous intermittent fasting rule is called the 16:8 rule. Meaning you eat within 8 hours in the day and then you fast for 16 hours. For example, one would start eating at 11am and have their last meal by 7 pm. Between 7pm- and 11 am the next day one would only have water, black coffee, or tea.
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Play Around With Different Time Periods
While Hertz mostly recommends the 16:8, she says to a look at your general lifestyle to see which fasting method might fit best.
For example, if you’re an early riser, Hertz suggests eating during the earlier hours, like 10 a.m. to 6 p.m., and then fasting until the following morning at 10. Remember: The beauty of IF is that it’s easily amendable and flexible to fit you and your schedule.
Another option, according to Savage, is cutting yourself off earlier and eating breakfast later each day to gradually grow your fasting strength. “We all naturally fast once dailywhile we sleepso maybe you practice ‘shutting down the kitchen’ earlier.” For example, “close” the kitchen at 9 p.m., and then don’t eat again until breakfast at 8 am. That’s a natural 11-hour fast! Slowly move those times out , if desired, she says.
Intermittent Fasting May Benefit The Heart
According to the Intermountain Medical Center, intermittent fasting plays a role in keeping the heart healthy.
This is great news considering heart disease is a leading cause of death around the world.
Intermittent fasting helps to lower blood pressure, which is good for the heart.
LDL and total cholesterol levels will also be improved.
Blood sugar levels will benefit from intermittent fasting as well.
Keeping the heart healthy will help to prevent heart disease.
If you have a history of heart disease in your family, intermittent fasting is something you may want to consider.
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Zero In On Your Purpose
Why do you want to try intermittent fasting? Whats in it for you?
- Weight loss, weight maintenance. Fasting reduces hormones such such as insulin, and increases HGH and norephinephrine which makes stored body fat more accessible to burn for energy, so you lose fat.
- Avoid medication, relieve symptoms. Fasting helps you prevent prevent diabetes, heart disease, reduce inflammation.
- Prevent serious disease, longevity. Studies show fasting may provide protection against Alzheimers, cancer, and may help you live longer.
Think about the reasons why you made this choice when you feel deprived.