What I can tell you about Intermittent Fasting

Nov 2, 2024

5 min read

Intermittent fasting is all about timing. It focuses on when you eat rather than what you eat. There are different types of fasting but the main focus is timing. Some methods have you fast for a full day or days, while others are about having a set eating window and fasting window within each day. There are many opinions out there on fasting- if its useful or if it's just another diet trend that will fade out. I personally have tried and loved intermittent fasting and in this blog I will share my personal experiences.

There are so many options when it comes to which fasting method is right for you. The thing about fasting is that we all do it naturally as when we sleep we don't consume calories, the breakfast actually breaks down to break- fast as in breaking you fast. Now with intermitted fasting your simply going to stretch this window. Rather than waking up and eating breakfast first thing you put off eating until your fasting window is up.

All About the Timing..

So lets talking timing, You can play aorund and find what works best for you, a popular and my personal favorite method is the 16:8 method. Meaning you fast for 16 hours and have an 8 houre eating window. You can play around with the time, many people who use this method will eat from 12pm-8pm and then start theier fast and not eat again till the next day at noon. Personally I go to bed at 8 so I'm not going to eat up until my bed time. I like to do 10am-6pm. Other examples of fasting windows are the 12:12 method- this method is easiest for beginners becuase the fasting window is quite small. The 5:2 method in which you would fast for two days out of the week and have 5 normal eating days- typically you would not do two days in a row and choose days apart from eachother that work best for you.Another is Alternate day fasting which is pretty self explanitory, you fast one day, eat as much as you like the next. Some people will allow up to 500 calories (typically form a liquid source, like fresh pressed juice) on there fasting days. There is also a weekly 24 hour fast in which you choose one day a week and consume no calories. The warrior diet is a form of Intermittent fasting in which you eat for 4 hours a day and fast for the remaining 20 hours. And lastley there is the OMAD method, this method OMAD (one meal a day) requires the person using it to only consume one meal per day in which they get in all thier required nutrients in one sitting.

Why Fasting..

Research suggests that fasting may offer benefits such as weight loss, improved heart health, reduced risk of diabetes, improved brain function, reduced inflammation, better sleep, and improved metabolic health. There are many opinions on fasting and what is fact or fiction, I can only speak to my experience and I did find that I had success with weight loss and better sleep when fasting. Fasting gives your gut a chance to heal and repair itself, which aids in better digestion which in turn reduces inflammation and increase healthy bacteria in the gut. As for weight loss, naturally when fasting your going to consume less calories, and the creating a calorie deficit is essential to losing weight, so if you find it easy to cut calories but shortening the period in the day that you are eating then that is a helpful tool in your weight loss arsenal. Fasting also produces ketones after about 14 hours which help to break down stored fat for energy.

Tips for Intermittent Fasting..

Fasting isn't always easy, especially at first. The follwing tips will help you to stay on track.

Choosing the right foods when you are in your eating window. Nurtient dense foods are essential to being successful on your intermittent fasting jouney. Think high protein ( you still need to hit your protein goals of .8-1.2g of protein/ lb of ideal body weight/ day) Also foods high in fibre to keep you full longer and your digestive tract working properly. Be sure to eat plenty of veggies and fruits and the good news is carbs aren't the enemy. You will want to include carbs in your meals for energy although still being mindful of calories as high carb food are usually pretty high in calories. Do not eat less than 1200 calories a day- this is dangerous and will lead to a crash. You can find out how many calories you should consume online by using calculator.net

Hydration is key- Drinking lots of water through out the day will help you to feel less hungry and keep your body functioning properly.
Plan your meals- Planning your meals ahead of time is always a good idea but even more so when intermittent fasting. Its easy to go ravenous and binge eat after a fast so have a clear plan for your meals or having them prepped ahead of time is a great tool to keep you on track, to hit your nutritional needs and to stay within your caloric budget.
Drink black coffee or tea- Drinking black coffee or tea can help to make you feel less hungry and give you a boost of energy to make your fasting period easier.

My Personal Experience with Fasting..

I was a big fan of intermittent fasting for a couple of years between 2018 and 2021. I remember being stuck in a plateau for months! A friend of mine told me about her success with intermittent fasting so I thought I'd give it a shot. Within a couple of days I broke the plateau and lost a few lbs. Seeing progress I decided to stick with it and it paid off I felt great and was really happy with my body and weight. I should mention I was usuing the 16:8 method. I found this very managable and easy to do. I told others about my success with it and when they started they seen the same results. So I do believe that intermittent fasting works and is worth it! I stopped for a couple of year as I wasn't really prioritizing health and I did gain weight. That is from a combination of things, too much alcohol, too much junk food, and not being mindful of my habits. I recently quit drinking and have been making better food choices which helped me to get back on track. I did hit a plateau very close to my goal weight so I have decided to implement fasting once again and am now seeing the results start back up! Fasting may not be for everyone but for me it's been extremely helpful and something I will continue to do.