Guide To Beginning Intermittent Fasting
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Every day Intermittent Fasting becomes more popular. My post on Dirty Fasting is one of my most popular posts. I wrote that post and then realized it may be helpful to have a post on Intermittent Fasting itself. Why? There is plenty of inaccurate information on Intermittent Fasting.
So first let’s tell you what Intermittent Fasting isn’t:
Foremost Intermittent Fasting is not a diet. Intermittent Fasting is a lifestyle. A new approach to when you eat. By controlling when you eat. It is that simple.
Second Intermittent Fasting is not a quick fix. It will not make you skinny overnight. If you fast for a few days, even a week and the scale has not budged, it doesn't mean fasting doesn't work. It took time to gain that weight. The weight will not fall off in days, weeks, or sometimes months. Truth bomb right there.
You do not have to eat Keto to fast. Many people on the Keto diet also practice Intermittent Fasting. Many people think you must do Intermittent Fasting and the Keto diet together to lose weight.
Intermittent Fasting is not rigid. You do not have to fast 18 hours every day or eat one meal a day. Do whatever works for you.
You control your eating window. Your eating window does not control you.
Intermittent Fasting isn’t as effective if you dirty fast. While you may lose weight/fat, you could lose more. Click here for more information.
Intermittent Fasting is not an excuse overeat. While you can lose weight while fasting without dieting or counting calories. It does not mean you can eat a gallon of ice cream and a bag of chips every day in your eating window. You can eat what you want within reason.
Now we know what Intermittent Fasting isn’t let’s go over what it is.
Intermittent Fasting is an eating pattern. You fast for a set period then you eat. Breaking your fast. You have been fasting your entire life and you likely never thought twice about it. There is a reason breakfast is the words break and fast. Intermittent Fasting is an approach to eating. That to allows you to feel satiated and satisfied with what you eat while losing weight.
Some people fast every single day. While some fast a 2-3 days a week. For others that means fasting Monday through Friday and taking weekends off. Intermittent Fasting allows you to adjust your eating window to fit your lifestyle. Versus a restricted diet plan that may not allow you to have a cocktail with friends or have dinner at a restaurant. Sometimes to make life easier and allow me to have lunch with my family I will fast for only 12-13 hours. You can still have a social life.
I fasted every single day during our recent trip to Walt Disney World. I came home after eating out every single day for 6 days and had not gained a pound. If I had been counting calories I would have felt deprived. I fasted for only twelve hours half of the trip and still did not gain any weight.
Intermittent Fasting is not about depravation. It’s about taking control of when you eat. When you fast your body will use fat for energy. So by waiting to eat you can burn fat and lose weight.
Why people fast
There are many reasons people fast but for most of us it's to lose weight or maintain weight loss. Some do it for religious reasons. Some fast because it is easier to manage symptoms of a disease or a functional disorder.
Here are some good reasons to fast.
How Do I Fast?
I would recommend if you want to try fasting talk with your doctor about it first. If given the go ahead by your doctor start by eating breakfast an hour later. After a day or so eat breakfast an hour later. It’s easier if you keep moving the first meal of the day back an hour until you get used to skipping breakfast. It is that simple. Eat an hour later every day until you hit your desired fasting period.
If you already skip breakfast, it may be easier for you to fast. Push your lunch or snack time back an hour every day or two until you reach your goal. Just make sure to drink water and stay hydrated.
There are many popular fasting protocols
Find what works for you. Some people thrive with the 16/8 method. While some prefer the OMAD (one meal a day) protocol. Some of us switch things up. I fast anywhere between 16-36 hours.
Alternate Day Fasting is trendy right now. The protocol is you eat up to 500 calories if needed on a fasting day. Then eat normally the next. Rachel Sharp has a great video on Alternate Day fasting. You will hear of many variations. There are many who fast for 36 hours and then eat normally for twelve. Another option is fasting for 40 hours and eating for eight.
This version is popular because you can eat 500 calories on your fasting day. Which means if you plan wisely and pick very healthy foods you will never feel hungry. Perfect for someone who cannot go for extended periods without eating.
12/12 while not as popular as other methods 12/12 allows you to eat for 12 hours a day. This method is great for beginners.
16/8 is another form that is very popular. You fast for 16 hours and have an 8 hour eating window during the day. 16/8 is popular because if you close your window at the right time you can still eat three meals a day.
18/6 is when you fast for eighteen hours and have a 6 hour eating window.
20/4 is a twenty hour fast with a four-hour eating window.
Eat Stop Eat is when you fast for 12-24 hours and then eat normally.
5:2 Diet eat normal five days a week. Then eat 500 calories a day the other two days.
OMAD is one meal per day. You fast 23 hours and eat for one.
The Warrior Diet which can be confusing. You fast for 20 hours. But encouraged to eat small amounts of fruits, veggies, dairy, and hard-boiled eggs. Then you may eat what you desire in the four-hour window.
Circadian Rhythm is eating when then the sun rises until it sets. This is a 13 hour window in which it encourages you to eat during the day.
What If I Get Hungry?
It's simple if you drink water it helps. A lot! Read my post here on clean fasting. You can also drink unsweetened unflavored coffee. Black coffee has no calories and won’t break your fast. Any plain tea made from tea leaves. Must be unflavored. I would stick with Black or Green Tea. Sparking Water is ok too. The bubbles help some feel fuller longer. Salt is ok too. Many will add a little salt or pink Himalayan salt to plain water to help stay hydrated.
I drink Smartwater and green tea if I feel hungry. Since I dislike black coffee and could never get used to it. You can try adding some salt to your coffee. For some this makes it palatable. I have heard others will put black coffee in a bullet blender with ice and this helps it taste much better. Hot drinks can fill you up.
Wal-mart sells plain caffeinated water if you need a caffeine fix. I prefer the caffeinated water during my extended fasts. I also have a new post on hints to help to deal with hunger.
It is ALWAYS ok to break your fast if you're hungry and want to eat. Sometimes even seasoned fasters like myself break a fast early because we are hungry. If you need to eat, then eat.
How Do I Track My Fasts?
I prefer the app Zero. It is free and amazing. Many members of the fasting groups I belong to also like Life Fasting Tracker. Brushing your teeth can break your fast. I suggest starting your timer after you eat your last meal and brush your teeth. You could also use a journal to track your fasts.
How Do I Break My Fast?
With a small meal. Many fasters break their fast a specific way they feel is best for them. Honestly, I prefer a salad and a little protein. Eat slow. Opt for a small meal and let your digestive system wake up and wait before eating a meal. Eat a small salad with avocado and some nuts. Perhaps some hard-boiled eggs.
For shorter fasts 12-16 hours there is no need to have a mini meal to break the fast. Some say up to 24 hours you can just start eating. Be aware though if you eat greasy, high carb, or sugary foods you may get an upset stomach. Let’s say you will break a 20 hour fast and plan to eat unhealthy foods, break the fast first and let your digestive system wake up. Many complain of GI issues that can be avoided by breaking their fast with healthy food.
Where To Find Support/Advice
There are many groups dedicated to Intermittent Fasting on Facebook. But many do not condone dirty fasting. I believe in clean fasting only. So I recommend that if you are looking for support to join Delay, Don’t Deny: Intermittent Fasting Support. The group leader Gin Stephens runs a well-moderated group that gives solid advice. Unlike some other fasting groups where dirty fasting is encouraged. If dirty fasting helps you that is fine. However, I will not endorse any groups that allow it.
I also like to watch YouTube videos on Intermittent Fasting. They can be helpful. I stick with channels who can back up their claims by referring me to scientific studies and data. The channels I recommend are:
I also reccommend FlavCity With Bobby Parrish. I watch this channel for advice on healthy foods not fasting. Some simple food swaps can make a huge difference and this channel can help you with that!
Unsupportive Friends, Family, and Co-Workers
Some do not understand how fasting works and will perceive you are starving yourself. Many associate the concept of not eating with unhealthy habits. What many do not realize when you do not eat for a set period your body has to use stored fat as fuel. For someone like myself who is insulin resistant, and this is the only way I have been able to lose weight and keep it off.
If someone voices concern I find it best to be honest. I would say something along the lines I have done research and fasting is safe and effective. I can send you some scientific research if that would make you feel better.
If someone wants to argue further, I would change the subject. As Intermittent Fasting is trendy, it is getting a lot of good press. Which means more success stories and studies will follow. I found by not talking about it with one naysayer that it helped. I just did not see them during my fasting window and I did not bring it up. A few months later their doctor recommended fasting. After some research this persons tune on fasting changed.They now practice Intermittent Fasting.
Sadly, if someone is not supportive, tune them out. Do what is best for you. Let the results speak for themselves. People may not understand when you start Intermittent Fasting. But once you lose weight, I am sure they won't be able to dispute that Intermittent Fasting worked for you.
Conclusion
I hope this post and the reference’s I have given will be helpful in your weight loss journey. Intermittent Fasting has changed my life. I tried everything to lose weight. I have been a runner for the past ten years. Even training for marathons and half marathons did not help me lose weight. I tried counting my macros. I tried many diets. Exercising daily even walking 20,000 steps a day. I could never lose weight.
Then I started fasting a few times a week, and I started losing weight. When my bloodwork said I was insulin resistant, I knew Intermittent Fasting was my last hope. Intermittent Fasting is changing my life and I finally do not hope that I can lose weight and be healthy. I know I will lose the weight and I will be healthy.
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