Lessons Learned From 1 Year Of Intermittent Fasting
1. The biggest barrier is your own mind.
Implementing this diet is pretty simple, you just don’t eat when you wake up. Then you eat and lunch and go about your day. At least, that’s how I do it.
But there is a mental barrier to get over. If I don’t eat will I not be able to think? Will I faint? Will I feel sick? What will it be like? These are all thoughts that went through my mind before I started.
What ended up happening? Nothing. Life went on just fine.
Thinking you need to eat every 3 hours or six meals a day or always have breakfast or whatever it is that youre convinced you have to do to survive is all mental. You believe it because you were told it, not because you actually tried it.
If there’s one thing I’ve noticed that separates successful people from unsuccessful ones in life it’s not just the ability to think differently, but the ability to act differently as well.
2. Losing weight is easy.
When you eat less frequently you tend to eat less overall. As a result, most people who try intermittent fasting end up cutting weight. You might plan big meals, but consistently eating them is difficult in practice.
Most people lose weight while intermittent fasting because when they cut out meals, they don’t make up for it with bigger meal sizes.
3. Building muscle is quite possible .
I have managed to gain weight while intermittent fasting , but only because I have focused on eating a lot during my feeding period.
5. For best results, cycle what you eat.
Free Bonus:
Why Might Changing Timing Help
But why does simply changing the timing of our meals to allow for fasting make a difference in our body? An in-depth review of the science of IF recently published in New England Journal of Medicine sheds some light. Fasting is evolutionarily embedded within our physiology, triggering several essential cellular functions. Flipping the switch from a fed to fasting state does more than help us burn calories and lose weight. The researchers combed through dozens of animal and human studies to explain how simple fasting improves metabolism, lowers blood sugar levels lessens inflammation, which improves a range of health issues from arthritic pain to asthma and even helps clear out toxins and damaged cells, which lowers risk for cancer and enhances brain function.
I Exercise In The Morning Can I Do Intermittent Fasting
In this article, I hope to dispel some myths around post workout nutrition and give my top tips on how to incorporate Intermittent Fasting and the 2 Meal Day into your morning training routine. I often find myself having to clarify the truth behind a lot of Intermittent Fasting myths as so many are being pushed around all too often. These myths can have considerable effects on not only whether people choose to do Intermittent Fasting or not, but also whether they end up doing it safely!
Also Check: What Can I Eat For Fasting
How About The Rest Of The Day
Now depending on your ratio, plan out the rest of your day and figure out what time your final meal will be at. For example, if you chose the 16:8 ratio and had your first meal at 10am, plan to have your last meal at 6pm.
This 3 step process will work no matter what time you choose to workout in the morning or what time you choose to break your fast, all you have to do is adjust your hours according to your schedule! Make sure you . It outlines everything you need to know on scheduling your fasting routine for the day!
If you practice intermittent fasting and do not workout in the morning, just fit your workout in wherever you can within your day.
As long as you are sticking to a specific intermittent fasting schedule, you will still get a ton of benefits that come along with intermittent fasting. If you are not currently doing intermittent fasting or if you need more information on where to start, check out my Blog post and YouTube video on intermittent fasting for beginners. You can also download my FREE Intermittent Fasting PDF so you can get started today!
May Help Prevent Cancer
Cancer is characterized by uncontrolled growth of cells.
Fasting has been shown to have several beneficial effects on metabolism that may lead to reduced risk of cancer.
Promising evidence from animal studies indicates that intermittent fasting or diets that mimic fasting may help prevent cancer. Research in humans has led to similar findings, although more studies are needed (
However, more research in humans is needed.
SUMMARY
Studies in animals suggest that intermittent fasting may be protective against neurodegenerative diseases such as Alzheimers disease.
Read Also: How Much To Eat When Intermittent Fasting
Should I Try Intermittent Fasting
Now that were through a lot of the science stuff, lets get into the reality of the situation: why should you consider Intermittent Fasting?
#1) Because it can work for your goals. Although we know that not all calories are created equal, caloric restriction plays a central role in weight loss.
When you fast, you are also making it easier to restrict your total caloric intake over the course of the week, which can lead to consistent weight loss and maintenance.
#2) Because it simplifies your day. Rather than having to prepare, pack, eat, and time your meals every 2-3 hours, you simply skip a meal or two and only worry about eating food in your eating window.
Its one less decision you have to make every day.
It could allow you to enjoy bigger portioned meals and STILL eat fewer calories on average.
Its a point that Coach Matt makes in this video on intermittent fasting:
#3) It requires less time . Rather than having to prepare or purchase three to six meals a day, you only need to prepare two meals.
Instead of stopping what youre doing six times a day to eat, you simply only have to stop to eat twice. Rather than having to do the dishes six times, you only have to do them twice.
Rather than having to purchase six meals a day, you only need to purchase two.
#5) It can level up your brain, including positively counteracting conditions like Parkinsons, Alzheimers, and dementia.
#6) Plus, Wolverine does it:
#7) Boy George is a fasting fan :
Ways To Use This Information For Better Health
Adapted from a Harvard Health Blog post by Monique Tello, MD, MPH
Read Also: What Is The Best Intermittent Fasting Plan For Me
Can I Eat *anything* During My Fasting Window
Unfortunately, Boules says that consuming any calories your body could convert to energy for fuel means you are not fasting anymore. Period.
So what can you chew on? Well, its not terribly exciting, but feel free to reach for some sugar-free gum or hard candy with sugar alcohols or non-nutritive sweeteners like xylitol, which Boules says dont affect your calorie intake or blood glucose in the way that regular sugar does, so you won’t be breaking your fast. .
But if youre finding that youre a raging hunger monster while doing intermittent fasting or just otherwise totally miserable, its okay to quit and try something elsefasting certainly is not for everyone. If you are genuinely physically and emotionally nourished and satisfied confining food to a set number of hours per day, do you, says Boules. If you’re not, just understand this is not required to achieve your goal of good health.
Tips For Successful Intermittent Fasting
Read Also: How Do I Know If Intermittent Fasting Is Working
I Tried Intermittent Fasting For 10 Days And This Is What Happened
Imagine going on a diet and being able to eat and drink whatever you want. There’s no cutting carbs or counting calories. And you can still drink wine and eat the occasional bowl of ice cream. Sound enticing? Then intermittent fasting might be the key to seeing results. It’s the dieting version of being able to have your cake and eat it, too.
Rather than restricting what foods you can eat, intermittent fasting restricts when you can eat. By splitting your day into a period of fasting and a period when eating is allowed, the idea is that you will naturally reduce your caloric intake on a day-to-day basis since you’re limited to eat only during small windows.
Like many people, I lead a busy life and don’t want to worry about being restricted from certain foods or having to meet a caloric goal every day. And that’s why I figured if any diet was worth trying, this one was it for me that’s one of the major appeals of IFbesides the time constraint, you can diet without changing a thing.
So I decided to give it a try for 10 days to see what would happen. But before I talk about my experience, I first want to start with a brief rundown of what intermittent fasting really is.
Fasting At Night Or In The Morning Listen To Your Biological Clock Says New Research
In recent years, diet trends such as Intermittent Fasting have popularized the practice of delayed or restricted eating for many individuals looking to manage caloric intake. Still, many people open to restructuring their schedules have the same question: When is the right time to avoid eating?
According to a new study published in the journal PLoS Biology by biological science researchers at Vanderbilt, the answer to eating windows lies in the circadian rhythms of the bodys biological clock.
There are a lot of studies on both animals and humans that suggest its not only about how much you eat, but rather when you eat, said Carl Johnson, Cornelius Vanderbilt Professor of Biological Sciences and lead author on the research. Our research looked to test the findings of existing fasting studies by asking real humans to participate in a multi-day test for two different meal time routines. What we found is that the bodys circadian rhythms regulate nighttime fat burning.
The study, led by Johnson and Vanderbilt post-graduate student Kevin Kelly, tested meal time restriction by monitoring the metabolism of middle-aged and older subjects in a whole-room respiratory chamber, under controlled conditions, over two separate 56-hour sessionsboth with the same overnight fasting period.
The project is funded by the National Institute of Neurological Disorders and Stroke and the National Institutes of Health.
Explore Story Topics
Recommended Reading: What Is The Best Hours For Intermittent Fasting
Can Be A Sustainable Lifestyle Change
Intermittent fasting might sound complicated and intimidating, but it can be simple at times. In fact, you might even find that fasting helps simplify your day since you need to plan fewer meals.
Whats more, it doesnt typically require calorie counting, watching your macros, eating certain foods that you might not be used to eating, or eliminating certain foods that you otherwise enjoy.
For example, having an early dinner followed by a late breakfast the next day is one way to fast intermittently. If you finish your last meal at 8 p.m. and dont eat until noon the next day, youve technically fasted for 16 hours.
For people who get hungry in the morning and like to eat breakfast, or for those who cant eat until later in the evening due to work schedules and other obligations, this method may be hard to get used to.
However, other people instinctively eat this way already. They may be more prone to trying out an intermittent fasting eating pattern.
What Can I Drink While Fasting
You can drink anything that doesnt have calories! Ideally, also avoid beverages sweetened with artificial sweeteners, as these can impact your metabolism through your gut microbes. Some artificial sweeteners raise your insulin levels more than others , but theres a connection between many artificial sweeteners and negative gut microbe changes, insulin resistance and metabolic disease. While a recent meta-analysis suggests we need further research, it may be best to avoid sucralose, aspartame and saccharin in general.
While fasting, you can drink things like black coffee, unsweetened hot and cold teas, water with added electrolytes, carbonated water, water with lemon, etc. Learn more about what you can drink while fasting here.
If you are feeling like you need a little pick-me-up during a longer fast, you can enjoy some bone broth, some kombucha tea or other beverages with very small amounts of natural flavorings or healthy fats added. For example, you might enjoy some coffee with a little bit of butter or coconut oil added.
You May Like: How To Lower Fasting Glucose
Fasting And My Future
While a good cup of coffee might be enough to kickstart my day and sustain me through most mornings now, there are some days where I am tired or rundown and know that I have to eat breakfast to give me the energy I need for the morning ahead. Plus, I still love those American-style pancakes, servings of Shakshuka and, of course, a good old slice of sourdough with avo on – so if theres a brekkie or brunch before midday on the cards with my friends at the weekend, Im not going to say no to that!
Your Liver Is Damaged
Your liver stores sugar between meals. If you have a history of liver damage of some kind, whether its hepatitis or fatty liver disease, or you have a history of eating a lot of junk food and not eating enough vegetables, then you can be sure your liver needs extra support to help you adapt to fasting.
The remedy, besides eating a lot of raw vegetables in the salad, is to eat dandelion greens. Theyre especially potent for cleansing your liver.
Dandelion greens are easily obtained at your local health food store. You may even have some in your yard that you can harvest and eat. Just make sure they havent been sprayed with pesticides.
Hate vegetables? Ive got you covered with this smoothie recipe.
You May Like: Is Intermediate Fasting Good For You
What Does This Mean For You
If you are fairly inexperienced, with a few hour-long sessions per week for general fitness and your focus isnt on performance, then as long as you eat enough quality protein/carbs at some point in the day, the timing of when you do is unimportant.
Whereas if you are someone whose sole focus is on performance with the aim of competing and you often find yourself training 5/6 times per week for 2 hours at a time, then the timing of your protein/carbs intake becomes a bit more important.
However, it has been shown that consuming a mix of protein and carbohydrates at either 1 hour or 3 hours post-exercise elicits the same response in regard to muscle protein synthesis, completely dispelling the suggestion that there is an anabolic window lasting only 30 minutes.
Intermittent Fasting: The Positive News Continues
Theres a ton of incredibly promising intermittent fasting research done on fat rats. They lose weight, their blood pressure, cholesterol, and blood sugars improve but theyre rats. Studies in humans, almost across the board, have shown that IF is safe and effective, but really no more effective than any other diet. In addition, many people find it difficult to fast.
But a growing body of research suggests that the timing of the fast is key, and can make IF a more realistic, sustainable, and effective approach for weight loss, as well as for diabetes prevention.
Don’t Miss: Can You Lose Weight With Intermittent Fasting
When Should You Break Your Fast After Your Workout
With the studies stated above, it appears that fasting has a protective effect on muscles post-workout. This is likely due to the naturally increased growth hormone levels that result from fasting. Growth hormone helps to protect muscles while increasing fat burning mechanisms.
With this in mind, the next most important factor to consider with your eating window and breaking your fast may not be when you eat, but what you’re eating. Ensuring that you get enough protein to repair your muscles from your break-fast meal is crucial. This is why I personally love using protein-packed smoothies, greek yogurt bowls or egg scrambles as a protein and high quality fat-rich meal.
You can check out one of my favorite post-workout smoothies that utilizes greek yogurt as the protein-base with my recipe HERE. This smoothie follows a similar structure to the meals in the Complete Intermittent Fasting Program and emphasizes protein, fat and fiber to help maximize fat burning.
